Chickpeas

The chickpea or garbanzo bean is a popular legume that began being cultivated in Turkey over 5,000 years ago. Chickpeas are a nutrient dense food high in protein as well as potassium, magnesium, phosphorus, calcium and iron and vitamins A and B. They are also a very versatile food that are used in delicious dishes such as hummus, falafel, curries, and salads. In addition, chickpea flour and aquafaba, the liquid from the can of beans, which can be whipped just like egg whites, are great tools for baking! Being both delicious and nutritious consider adding a chickpea based dish into your meal rotation.

Photo: Unsplash

Pumpkin Lentil Stew

This warm and comforting soup is perfect for a cold winter day!

Ingredients:
1 serving of lentils
1 serving of vegetables (pumpkin, broccoli, leeks)
1 cup (250 ml) vegetable broth
Chili
1 garlic clove
Curry powder
1/2 Tbs. chopped parsley
Majoram/oregano
Salt and pepper

Preparation:
Wash the lentils, soak if necessary, boil with fresh water until al dente, and drain. Wash and clean the vegetables, chop them and cook them with some oil, garlic and chili. Deglaze the pan with vegetable stock, add the lentils, and cook until soft. Add fresh parsley and season before serving. Enjoy!

Let’s Talk Legumes!

Legumes are one of the best sources of vegetable protein and are far more than just a simple ingredient on the winter menu.

For far too long, dishes with legumes have been considered simple or “just” for vegetarians. But after a number of star chefs showed creative ways to use peas, lentils, and beans, legumes started gaining popularity. The United Nations even named 2016 the International Year of Pulses (Legumes) to raise awareness about the sustainability, affordability, and versatility of this food group.
Since the legume group encompasses everything from quinoa to beans (there are over 12,000 different types of legumes), there are thousands of recipes to explore.

Chickpeas

Chickpeas are becoming more and more popular. The beige-yellow legumes – in India they are also red, brown and black varieties – taste slightly nutty and are available either dried or pre-cooked in cans. Hummus is not the only way they can be used, chickpea flour can be used in many ways. It is, for example, the basis for falafel or chickpea pasta, which you can enjoy with Metabolic Balance from phase 3 onwards. The tasty legumes have a particularly high proportion of essential amino acids. Their content of potassium, magnesium, phosphorus, calcium and iron is above average and they contain a lot of vitamin A and B – a real superfood!

Tip: Did you know that aquafaba, the liquid from the can of beans, can be whipped just like egg whites? It can be used in baking to make meringues or baked goods such as muffins.

Let’s Talk Legumes

Here are few tips for when you are buying dried legumes or beans.

When buying dried legumes, choose a transparent packaging with a printed expiration date. This allows you to check the quality of what you are buying. Getting your legumes from a bulk store is also a great idea because the turnover rate in these stores is usually high, meaning that you get fresh product. When inspecting the legumes, look for uniform size as well as clean, smooth, shiny surfaces. If they smell fresh and spicy when you unpack them, they are most likely fine. However, circular holes, dark spots, or even a “floury” powder at the bottom of the packaging, may indicate insect or worm infestation.

For more tips about legumes/beans check out the websites below:
◆https://mamabake.com/2014/06/13/dry-pulses-beans-guide-buy-store-soak-cook/

◆https://www.seriouseats.com/2016/10/beans-legumes-pulses-varieties-recipes-cooking-tips.html

◆https://www.bonappetit.com/story/dried-beans-worth-effort