Chickpeas (Garbonzo Beans)

CHICKPEAS (Garbanzo Beans)

Introducing or even continuing to incorporate chickpeas in your diet can be very beneficial to maintaining and or losing weight.  High in dietary fiber, vitamins and minerals, chickpeas are something I think everyone should learn to love.  Chickpeas, which are in the legume family, help with digestion and overall general intestinal health, which is an important aspect of maintaining a healthy weight and body.  They are also very low in fat and versatile when it comes to cooking with them!  I have developed a couple healthy, relatively quick and easy recipes to peak your interest. 

Roasted Tomato Hummus

2 cups Campari tomatoes quartered

2 cups partially cooked chickpeas

1 Tbs tahini paste

juice of ½ lemon (2-3 Tbs)

touch of honey

Cumin to taste

Salt & Pepper to taste

1-2 Tbs olive oil

-      - Roast tomatoes in a 400 degree oven seasoned with salt and pepper and a little cumin (30-35 minutes or until golden brown)

-       - Bring chickpeas and 6 cups of salted water to a boil; cook for 20-25 minutes or until tender

-       - Strain in a colander and rinse with cool water to loosen skins

-       - Remove skins as best you can and combine in a food processor with tomatoes, tahini paste, lemon juice, honey, olive oil, salt and pepper and cumin.  Mix until well blended

-       - Season as necessary, serve with your favorite dipping veggies or chips

Roasted Crunchy Chickpeas

2 cups partially cooked chickpeas (you can also used canned)

1-2 Tbs olive oil

Salt and Pepper to taste

Paprika to taste

Red Pepper flakes to taste

- Preheat oven to 375

- Bring chickpeas and 6 cups of salted water to a boil; cook for 20-25 minutes or until tender

- Strain in a colander and rinse with cool water to loosen skins

- Remove skins as best you can, toss chickpeas with olive oil, salt, pepper, paprika and red pepper flakes

- Spread on a baking sheet and roast in oven until crunchy (30-35 minutes)

- Toss with a little olive oil after taking out of the oven

Spicy Chickpea Mash with Turkey Burgers and Sweet Tomato Jam

1 package ground turkey

½ tsp ground cumin

½ tsp salt

½ tsp ground black pepper

2 cups partially cooked chickpeas (you can use canned)

¼ cup chicken broth or stock

½ jalepeno

1 tsp lemon juice

Salt to taste

1 cup Campari tomatoes

1/8 cup cider vinegar

1/8 cup water

½ tsp vanilla

1 tbs honey

Salt to taste

Chickpea Mash

- Bring chickpeas and 6 cups of salted water to a boil; cook for 20-25 minutes or until tender

- Strain in a colander and rinse with cool water

- Combine chickpeas, salt, jalepeno, lemon juice and oil in a food processor, mix until blended, season as needed, set aside.

Tomato Jam

-         - Cut tomatoes into bite sized pieces

-         - In a small saucepot combine tomatoes, vinegar, water, honey, vanilla and salt and bring to a boil, reduce to a simmer and cook until liquid has evaporated and everything has thickened

-         - Season as necessary

Turkey Burgers

-       - Mix meat with spices in a mixing bowl

-       - In the meantime preheat grill or grill pan (300 degrees)

-       - Form patties (I do 4 to a package) and grill for 4 minutes per side, turn grill off and let stand for another 2 minutes, remove from grill.

-       - Serve with chickpea mash and tomato jam