We all know that beans are good for us right?
Loads of vitamins, fibre, proteins......
Unfortunately I am not a great bean consumer, just not one of my favorites ,which wasn't a big issue before because I never thought my tummy could handle them.
Then the following happened;
1. My dietician told me I needed to up the amount of veggie protein in my food since I have a very limited amount of animal protein on my menu.
2.And now that I have done the elimination diet and have been re-introducing food groups to my diet I know that a small amount is not a problem for me.
But.....I still don't like them!
At least that is what I thought, until I realized chickpeas are not peas they are beans, yesssssss
This may sound silly to you but since beans have been banned from my kitchen for such a long time I need time to re-think the bean situation.
I always loved hummus, even made roasted chickpeas ....beans galore!
So on my next trip to the grocery store I did not skip that section as usual but brought home a healthy supply of chickpeas.
Now although I can handle a small amount it does come with some rules and regulations.
The canned variety works best for me so these are the ones used in my recipes.
Why do I tolerate canned chickpeas best?
Because fructans and GOS are water soluble fibers so the longer they are sitting in liquid (as in canned) the more fructans and GOS leach out in the liquid–and you will be rinsing and draining this liquid away. Monash U app has the limit for canned chickpeas at 1/4 cup per serving–so I would try to keep your ‘hummus’ portion around 1/4 cup or as tolerated!
Source:http://blog.katescarlata.com/2013/11/09/fodmap-friendly-hummus/
This is a site which will give you a good overview of other types of garbanzo beans and how to prepare them;
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58#healthbenefits
More nutrional information:
Nutritional breakdown of chickpeas
One cup of cooked chickpeas contains 269 calories, 45 grams ofcarbohydrate, 15 grams of protein, 13 grams of dietary fiber, 4 grams of fat and 0 grams of cholesterol. A one-cup serving of raw chickpeas provides 50% of daily potassium needs, 2% vitamin A, 21% calcium, 13% vitamin C, 69% iron, 2% sodium, 55% vitamin B-6 and 57% magnesium. Additionally, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium.
Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium.
Amino acids are the building blocks of proteins and are extremely important in ensuring that the body functions properly. Some, known as nonessential amino acids, can be produced by the body when they are needed. Essential amino acids, however, cannot be made in the body and, therefore, must be consumed in the diet.
Most non-animal sources of protein, including chickpeas, lack the essential amino acid methionine, while whole grains lack lysine. The combination of legumes with whole grains such as brown rice or whole-wheat bread or pasta produces a complete protein that contains all of the essential amino acids.
Source:http://www.medicalnewstoday.com/articles/280244.php?page=2
Enough writing about the chickpea....let's cook!
First off one of my "old"recipes, a recipe for roasted chickpeas;
Loads of vitamins, fibre, proteins......
Unfortunately I am not a great bean consumer, just not one of my favorites ,which wasn't a big issue before because I never thought my tummy could handle them.
Then the following happened;
1. My dietician told me I needed to up the amount of veggie protein in my food since I have a very limited amount of animal protein on my menu.
2.And now that I have done the elimination diet and have been re-introducing food groups to my diet I know that a small amount is not a problem for me.
But.....I still don't like them!
At least that is what I thought, until I realized chickpeas are not peas they are beans, yesssssss
This may sound silly to you but since beans have been banned from my kitchen for such a long time I need time to re-think the bean situation.
I always loved hummus, even made roasted chickpeas ....beans galore!
So on my next trip to the grocery store I did not skip that section as usual but brought home a healthy supply of chickpeas.
Now although I can handle a small amount it does come with some rules and regulations.
The canned variety works best for me so these are the ones used in my recipes.
Why do I tolerate canned chickpeas best?
Because fructans and GOS are water soluble fibers so the longer they are sitting in liquid (as in canned) the more fructans and GOS leach out in the liquid–and you will be rinsing and draining this liquid away. Monash U app has the limit for canned chickpeas at 1/4 cup per serving–so I would try to keep your ‘hummus’ portion around 1/4 cup or as tolerated!
Source:http://blog.katescarlata.com/2013/11/09/fodmap-friendly-hummus/
This is a site which will give you a good overview of other types of garbanzo beans and how to prepare them;
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58#healthbenefits
More nutrional information:
Nutritional breakdown of chickpeas
One cup of cooked chickpeas contains 269 calories, 45 grams ofcarbohydrate, 15 grams of protein, 13 grams of dietary fiber, 4 grams of fat and 0 grams of cholesterol. A one-cup serving of raw chickpeas provides 50% of daily potassium needs, 2% vitamin A, 21% calcium, 13% vitamin C, 69% iron, 2% sodium, 55% vitamin B-6 and 57% magnesium. Additionally, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium.
Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium.
Amino acids are the building blocks of proteins and are extremely important in ensuring that the body functions properly. Some, known as nonessential amino acids, can be produced by the body when they are needed. Essential amino acids, however, cannot be made in the body and, therefore, must be consumed in the diet.
Most non-animal sources of protein, including chickpeas, lack the essential amino acid methionine, while whole grains lack lysine. The combination of legumes with whole grains such as brown rice or whole-wheat bread or pasta produces a complete protein that contains all of the essential amino acids.
Source:http://www.medicalnewstoday.com/articles/280244.php?page=2
Enough writing about the chickpea....let's cook!
First off one of my "old"recipes, a recipe for roasted chickpeas;
Oven roasted chickpeas
Ingredients:
While munching away on the freshly baked crunchies I went straight on to the second recipe....hummus!
- 800 grams chickpeas canned
- garlic olive oil (home made or when using store bought through a sieve) 2 tbsps
- herbs and spices about 4 tsps in total, mix and match to your heart's content!
- Rinse the peas and dry carefully
- Cover with oil by adding the peas and oil to a bowl and gently roll around then spread out on a baking sheet
- Bake at 200 degrees celsius for about 20 minutes, leave in longer if they are still pale, max.30 minutes
- Using a bowl, add the baked chickpeas and spices, roll to evenly coat the peas with the spices
- Eat warm as a crunchy snack, cold as a chewy snack......if they last that long! ;)
While munching away on the freshly baked crunchies I went straight on to the second recipe....hummus!
Heavenly hummus
Ingredients:
Directions:
1. Skin the chickpeas by squeezing gently, it is time consuming but the hummus will be sooooomuch smoother!
2.Mix all ingredients together and enjoy....yes it is as simple as that..... ;)
- 200 grams chickpeas skinned (see photo)
- 1/4 cup tahini paste
- juice of 1/2 lemon
- 1/2 tsp spices (for example ras al hanout)
- fresh chives and parsley
- 1 tsp red hot suace
- 1/2 tsp paprika powder
- 2 tbsp garlic olive oil
- 1 tbsp.white wine vinegar
- 1/2 tsp minced ginger
- 1/2tsp minced sereh
- 1/2 tsp dill tops
Directions:
1. Skin the chickpeas by squeezing gently, it is time consuming but the hummus will be sooooomuch smoother!
2.Mix all ingredients together and enjoy....yes it is as simple as that..... ;)
Choices....Choices....
If Chickpeas are too hard on your system or if you want to try a different recipe, leave out the chickpeas and replace them with lentils (same amount) or 2 cups diced zuchini.
For low fodmap stick with the canned version of lentils!
I have tried leaving out the tahini but so far I haven't found a tasty replacement for this ingrediënt.
For low fodmap stick with the canned version of lentils!
I have tried leaving out the tahini but so far I haven't found a tasty replacement for this ingrediënt.
Chickpea salad
Ingredients:
Directions:
- 1 cup puffed quinoa
- 200 grams chickpeas, as is or the roasted version
- 1 avocado in small pieces
- 2 cups baby spinach cut finely
- bunch cilantro crushed
- 2 tomatoes in eights
- chives to taste
Directions:
- Mix all the ingredients together and serve with a fresh salad dressing.