The Humble Chickpea

Chickpeas are not something I grew up eating here in the Alabama  We seemed to eat every other kind of pea and bean, but I don't even know if I had even heard of a chickpea until I was a young adult.  It is also referred to as a garbanzo bean, but I hadn't heard that term either until I was adult

It is said chickpeas also come in colors other than the tawny beige pictured here.  I hear there are black, green, and red ones, but I've not seen them in our local grocery stores.  I did find some black ones on Amazon and they are PRICEY!

Here are just a few of the benefits of the humble chickpea:

1. Because they are high in plant protein, many folks have turned to chickpeas to help them reduce their meat intake.  In fact, a cup of chickpeas gives us a 1/3 of our recommended protein for the day.
2. They are high in fiber.  A high fiber diet has been linked to a healthy digestive system and beneficial in reducing blood glucose levels.
3. There is enough iron, calcium and other nutrients in chickpeas to help with healthy bones.
4. They are also high in potassium, which is good for your brain, heart, and blood pressure without adding in tons of salt.

The list continues.  So the bottom line is chickpeas are good for you.

So how can they be incorporated into a healthy, Mediterranean diet?

1.  The easiest way to use them is in hummus.  This yummy dip is made up of chickpeas, tahini (sesame butter), garlic, lemon, and olive oil.  Other ingredients can be used to add lots of different flavors to hummus.  One of my favorite flavors of hummus is roasted red pepper.

Hummus is readily available in grocery stores, but is so crazy simple to make that there is really no reason to spend lots of money on a small container of the creamy goodness.  For the amount of money a small pre-made container costs, many, MANY containers can be made.  Hummus is also freezer friendly for a couple of months.  Just be sure to freeze in individual serving sizes so that you don't have to wait a long time for thawing.

A hummus recipe I'm eager to try is  Chocolate Hummus.  I will let you know when I make it.  I know, I know, chocolate and hummus seem unlikely friends, but so are Velvetta cheese and chocolate.  The best fudge recipe I have includes Velvetta cheese.  So don't knock it till you've tried it.

Here is a a link to a basic hummus recipe.  

2. Chickpeas can also be used as a textural addition to a large variety of salad dishes like the one pictured here.  And here is the simple recipe to try.

3. Roasted chickpeas are good for snacking.  Again, you can buy them ready to eat in fancy bags, or you can make them yourself.  Start with a basic recipe like this one and season to your hearts content for lots of variety.

I fell of the Mediterranean wagon this past weekend at a Ladies Retreat.  I mean FELL ALL THE WAY OFF THE WAGON.  So this week is for getting back in the Mediterranean saddle again.  I find that I like to nibble while writing and drink lots and lots of tea.  I'm deep into my second novel and so I need to be ready with snacks.  Air popcorn is a favorite, but I'm giving chickpeas a real try this week.

*I was out of tahini when I made the last batch of hummus and substituted cashew butter.  It tastes just as good.