Unleashing the Power of Chickpeas

By Michele

Chickpeas are an annual plant of the pea family, widely grown for their nutritious seeds They originated in the Middle East about 7500 years ago. They're high in fiber and protein, as well as a good source of iron, phosphorus, and folic acid..  

Perhaps you’ll agree with me that eating a high fiber diet is important, especially as we age. Some of their other benefits include:

• Reducing cholesterol and blood sugar levels

• Lowering the risk of cardiovascular diseases such as stroke and heart disease

• Lowering the risk of diabetes

• Increasing digestive and bowel health

• Fueling healthy gut bacteria

Buy chickpeas both dried or canned. Frankly, I prefer the canned as I no longer have the patience to cook dried peas or beans. Though there are an endless number of recipes on the Internet, I’ll share with you three of my own.

Chickpea Salad

(serves 2)

 Ingredients

1 cup of chickpeas

¼ cup chopped roasted red pepper

1 small shallot, chopped

1 teaspoon of capers, rinsed

1 stalk of celery, diced

1 tablespoon parsley, chopped

EVOO & vinegar to taste

Black ground pepper to taste

Preparation

In a medium mixing bowl add the first six ingredients. Mix well. Add oil and vinegar, top with fresh ground pepper.

High Fiber Pasta Dish

(serves 2)

Ingredients

2 cups of dried probiotic fiber pasta (see picture)

1 tomato, cut in ¼” slices

1 cup chickpeas, drained, rinsed and dried

1 small onion, sliced thin

4 cloves of garlic, halved

¼ cup good quality olive oil

2 cups lightly packed baby Arugula

1 tablespoon butter, melted

Grated cheese, as desired

Preparation

1. Preheat oven to 425 degrees. Place a medium pot of water on the stove and bring water to boil for the pasta.

2. On a medium sheet pan, place tomato slices, chickpeas, onion and garlic.  Drizzle olive oil over all, and top with salt and pepper. Roast for 15-18 minutes.

3. Add pasta to boiling water. Cook per instructions. Drain.

4. Add the arugula to a large serving platter. Top with cooked pasta, and drizzle melted butter over all and mix.

5. Remove the tomato mixture from the oven and immediately incorporate into the pasta and arugula. Mix well. Top with grated cheese. Serve.

Chickpea Almond Butter & Chocolate Smoothie 

(one serving)

 Ingredients

1 cup cold almond milk

1 banana

1 tablespoon unsweetened cocoa

1 tablespoon almond butter

¼ cup chickpeas

2 ice cubes

Preparation

1. Add all ingredients into a blender and blend until smooth and creamy.

2. Pour into chilled glass.

3. Optional, shave some dark chocolate on top.

4. Serve immediately.