Thursday, October 16, 2014

C IS FOR CHICKPEAS!

Yesterday Stephanie, the dietician from Shop Rite, did her third presentation in the series "Cooking Through The Alphabet."  I always love when Stephanie comes.  Besides getting off from work to attend the session, I learn a lot and she makes wonderful things to eat.

Did you know two cups of chickpeas provides your daily recommended amount of fiber?  It's recommended that we consume 3 cups of legumes a week -- this would include chickpeas and other beans such as black, pinto, or kidney beans.  That means about one 1/2 cup serving a day!

Why eat chickpeas?
Chickpeas naturally contain several essential vitamins and minerals.  Below are just a few of the many wonderful nutrients chickpeas provide:
1.  Fiber -- providing 6 grams of fiber for 1/2 cup serving, chickpeas help to regulate your digestive system and keep your gut healthy.
2.  Phosphorus -- a building block for healthy bones and teeth.
3.  Copper -- needed to make energy, it also keeps your immune system stay healthy and helps to form collagen.
4.  Protein -- a great alternative protein source that provides 7 grams of protein per serving.

Ways to add chickpeas to your diet!
1.  Top a salad for some extra fiber.
2.  Roast with olive oil, paprika, chili powder, salt and pepper for a crunchy treat.  (350* for 1 hour)
3.  Put in a soup or stew for a nutritional bonus.
4.  Blend with herbs and spices to make hummus.

And then after learning all of that, Stephanie made us some hummus and served it with raw carrots.  It was so good.

Easy Hummus
Ingredients:
1 (15 oz) can no salt added chickpeas
1/4 cup lemon juice (or the juice from one large lemon)
1-2 cloves of garlic, minced
1/4 cup tahini
2 tbsp. extra virgin olive oil
1 1/2 tsp. cumin
1/2 tsp. salt
Parsley for garnish, optional

Directions:
1.  Add all ingredients into food processor and blend until smooth.  Taste and add seasonings, if necessary.

2.  Scoop into serving bowl and garnish with parsley, if desired.

This will keep in the refrigerator for approximately one week.

2 comments:

  1. Kathy, I like a few chickpeas on a salad....but I do not think I could do hummus. Hope you are much better and getting along. xoxo,Susie

    ReplyDelete
  2. The hummus was really good. Especially with the baby carrots she gave us to dip into it.

    ReplyDelete

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