I have been eating a lot of garbanzo beans or chickpeas, recently. Why? High in protein, fiber content and several vitamins and minerals known to benefit human health, they are great for weight management. According to Medical News Today, chickpeas complement a high-fiber diet that can aid digestion. Both vegan and gluten-free, chickpeas contain high levels of iron, vitamin B-6 and magnesium. They are also a good source of folate, copper, phosphorus and zinc. While it is pretty simple to buy several cans of cooked peas for convenience, I’ve gone old school. For $1.99, I get a package of dried peas that yields approximately 8 cups of cooked beans. So I either soak the beans overnight and cook several hours or use the pressure cooker.
Below are Chickpeas Three Ways:
2 Tablespoons avocado oil
1 small onion, finely chopped
2 carrots, shredded
3 cloves garlic
½ cup fresh cilantro
2 cups cooked chickpeas, drained.
½ cup bread crumbs
½ teaspoon Himalayan Pink Salt
½ tsp Coriander
¼ tsp turmeric
¼ tsp cumin
¼ tsp paprika
Preheat oven to 400 degrees. Heat 1 Tablespoon of avocado oil in small skillet over medium heat. Add onion and sauté, stirring occasionally, for 2 minutes until soft. Remove from heat and place in large bowl. In a blender or food processor, blend garlic, cilantro, and cooked chickpeas until smooth(I used dried chickpeas, however when using canned, rinse and drain). Add chickpea mixture to bowl with onions, add bread crumbs, salt, coriander, turmeric and cumin. Form chickpea mixture into 5 large or 10 small patties. Place on a lightly oiled baking sheet, brush patties with remaining Tablespoon of oil and sprinkle each with paprika. Bake approximately 15 minutes until beginning to turn golden brown. Serve with Tahini Rose dressing. (Adapted from www.greatist.com)
Tahini Rose Dressing
1 Tablespoon olive oil
1 cup sesame Tahini
2/3 cup water
2 tablespoons freshly squeezed lemon juice
2 Tablespoons beet root juice
1 clove garlic, minced
1 Tablespoon chopped fresh basil leaves
1 green onion, chopped
1 Tablespoon tamari or reduced sodium soy sauce
Blend all ingredients and drizzle over chick pea patties.
2 cups cooked chickpeas(when using canned, drain and rinse)
½ teaspoon grated lemon zest
2 Tablespoons fresh lemon juice
1 teaspoon Italian Seasoning or 1 teaspoon each of fresh chopped basil and oregano
½ teaspoon Dijon mustard
¼ tsp Himalayan Pink Salt
Pinch of cayenne
Cook chickpeas according to instructions on package. Add an inch of fresh ginger root when cooking. This reduces the reaction of bloating that some people experience when eating beans. If using canned beans, be sure to drain and rinse. Place two cups of chickpeas in a bowl. Mix the lemon zest, juice, Italian Seasoning, salt and pinch of cayenne. Pour the dressing over the chickpeas, mix well and place in a covered glass bowl in the refrigerator. Marinating for several hours or overnight allows for exceptional flavor.
Notes: Keeping marinated chickpeas on hand gives a rich addition of protein and fiber to your salad.
1-1/2 cups of cooked chickpeas, drained
¼ cup liquid reserved
1 clove garlic, smashed
1 Tablespoon fresh lemon juice
2 Tablespoons Extra-virgin olive oil or more as needed
2 Tablespoons fresh chopped cilantro
1/2 teaspoon cumin
Pinch Himalayan Pink Salt
Pinch of cayenne
Paprika for garnish
In a blender, combine all the ingredients except the paprika. Blend on low speed until smooth. If the mixture is too dry, add a few more tablespoons of olive oil.
Avocado Oil- Avocados and avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil. http://www.naturallivingideas.com/avocado-oil-benefits
Sesame Tahini – Made from ground unhulled(best) or hulled sesame seeds, this paste is rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron. It is a great source of calcium, protein and is easy for your body to digest due to high alkaline mineral content. http://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html
Sources: Trader Joe’s, Costco, Local Grocer, Farmer’s Market