Whether you call it a chickpea or a garbanzo bean, there’s no question that chickpeas are a healthy addition to any diet.
Chickpeas are naturally low in fat, high in dietary fiber and rich in vitamins and minerals. Eating chickpeas regularly can help you manage your weight, boost intestinal health and reduce your risk of developing type 2 diabetes.
Fiber-rich foods like chickpeas help promote a healthy intestine. The fiber in chickpeas lessens the strain on your intestine, reducing the risk of painful diverticulitis disease and constipation, Harvard University reports. A single-cup serving of canned chickpeas contains more than 10 g of fiber, the USDA Nutrient Database states.
Cook Time: 30 Min. • Serves: 2 • Calories: 549 • Total Fat: 24 grams • Protein: 23 grams
This simple chickpea dish seasoned with turmeric, cinnamon, coriander, and cumin is not only nutritious, but very tasty!
- 200g raw chickpeas, soaked over night
- 1 tbs olive oil
- 1/2 tsp ground coriander
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric
- 1/4 tsp cinnamon
- small handful of flat-leaf parsley, roughly chopped
- 3 cups Spinach
- 1 oz Pine Nuts
- 2 tsp lemon juice
- sea salt and black pepper to taste
- Preheat the oven to 350F.
- Start by draining the chickpeas, rinse and drain again. Cover the chickpeas with water and bring to boil. Let simmer for about 10-15 minutes or until tender (do not over cook!). Drain and place in a large bowl to cool down slightly. Add the olive oil and the spices and stir well to combine. Place the chickpeas and pine nuts on a roasting tin lined with baking paper, spread out evenly and toast for 30 minutes or until crunchy, stirring every now and then.
- Blanche the spinach in boiling water for a couple of minutes, then refresh under cold running water and drain well. Squeeze out the extra water and chop roughly. Add to the chickpeas only for the last 10 minutes.
- Combine the chickpeas, spinach, parsley, and lemon juice in a large bowl and toss well to combine.
- Season with salt and pepper.
- Eat immediately!
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|.5 Each lemon||Lemon, fresh, med||3.75||0||1.25|
|200 Gram chickpeas||Peas, chickpea, mature||364||6.05||60.65|
|1 Tablespoon olive oil||Oil, olive blend (Subway)||67.55||7.55||0|
|.5 Teaspoon cumin||Spice, cumin, seeds, ground||1.8||0.1||0.2|
|.5 Teaspoon turmeric||Spice, turmeric, ground||1.95||0.1||0.4|
|.25 Teaspoon cinnamon||Spice, cinnamon, ground||0.85||0.05||0.3|
|1 Teaspoon parsley||Herb, parsley, fresh, chpd||0.25||0.05||0.05|
|3 Cup spinach||Spinach, fresh, chpd||10.35||0.2||1.65|
|.8 Teaspoon black pepper||Spice, pepper, black, dash||2.35||0.05||0.6|
|.8 Teaspoon sea salt||Salt, sea, Brazilian||0||0||0|
|1 Ounce-weight pine nuts||Nuts, pine, pignolia, dried||95.4||9.7||1.9|
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