Chickpeas, or garbanzo beans, are a type of legume. The most common type has a round shape and a beige colour, but other varieties are black, green, or red. Their nutrients have various health benefits, the yummy taste make them a must have ‘boontjie’ in the South African Kitchen! Roasted chickpeas bring out that yummy taste even more.
I love how South Africans still share recipes. I still own a handwritten recipe book where I keep mine; all with names like “Ouma Lettie se karringmelkbeskuit” and “Ma se maalvleissop”. When this lockdown began I received a chain whatsapp to send my favourite recipe to a friend and pass the message on making sure that every person in the chain receives at least 10 recipes… What a fabulous way to share your favourites with friends!
Well this is my story of Siobhan’s roasted chickpea recipe and of course the recipe itself😉
First things first:
What are the health benefits of this wonderfully versatile legume?
- The protein in chickpeas may be beneficial for skin health.
- Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health.
- For people who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet. A cup of chickpeas provides almost one-third of an adult’s daily protein needs.
- The nutrients in chickpeas may also help prevent a number of health conditions including diabetes.
- Dietary fibres function as bulking agents in the digestive system. Bulking agents increase the feeling of fullness after eating, and protein has the same effect. This leads to less kilojoule intake which can lead to weight loss.
According to Medical News Today a chickpea is packed full of the following nutrients:
|Nutrients||Amount in 1 cup of chickpeas (164 g)||Requirements per day|
|Fat (g)||4.2||20–35% of daily calories should be fat|
|Carbohydrates (g)||44.7, including 7.8 g of sugar||130|
|Vitamin C (mg)||2.1||75–90|
|Beta carotene (mcg)||26.2||700–900|
|Vitamin E (mg)||0.6||15|
|Vitamin K (mcg)||6.6||75–120|
For people following a vegan or vegetarian diet, chickpeas are an excellent choice, as they provide protein, iron, selenium, and B vitamins.
Having known all the above for quite a number of years my own kitchen has been scandalously devoid of the chickpea. The simple reason: I didn’t know how to incorporate it as a tasty addition to my own diet.
I met Siobhan in the Virgin Active Vanderbijlpark earlier this year (while we were still allowed outside). She is one of those wonderfully unique, creative and kind personalities that colours the world around her. She has this deceptively sharp business-mind that’s disguised in the body of a supermodel and crowned with the flaming red hair of her Irish ancestors. Teensy bit jealous, yes. She is the rare kind of person you don’t forget. She is also an amazing photographer. (Go and have a look at her stunning work at sbrazierphotography.com.)
But back to my story;
I was describing to her how one of my colleagues are vegan and how I would like to introduce chickpeas into my diet with Kyle being a carnivore this tough and I’m not always great with new ideas in the kitchen. She immediately described her toasty/roasted chickpeas that made me now use the chickpea as a regular patron from my pantry!
I also mix and match using whichever spice I fancy on the day. What is your favourite flavour?
So how to:
Preparing dried chickpeas
1. Sort and wash: Depending on the supplier, there may be small rocks, dust, or other debris in the package.
2. Soak: Leave the chickpeas in water overnight, or until they split easily between the fingers. Soaking dried legumes reduces the cooking time, helps break down ingredients that can cause gastrointestinal discomfort, and removes some harmful substances in raw legumes.
3. Cook: Drain and rinse the chickpeas, then place them in a pan with a little olive oil. Roast them until they are nice and crispy! Don’t add salt until they are ready (they tend to get rubbery from the added sodium) Siobhan likes to add a pinch of paprika. I especially like the “biltong and parmesan” infused spice from ‘Funky ouma’ or the “Rosemary and olive oil” infused spice from Ina Paarman’.
Other options include cooking them:
- in a pressure cooker for 1 hour
- in a slow cooker for 4 hours on high heat or 8 hours on low heat
Other tips for incorporating cooked or canned chickpeas into a diet include:
- tossing chickpeas, vegetables, and a variety of other legumes — such as beans and lentils — in vinaigrette to make a protein-rich salad
- sprinkling some canned or roasted chickpeas into a salad to add texture and a nutty flavour
- using chickpea flour when baking to add fiber, protein, vitamins, and minerals
- blending chickpeas with olive oil, garlic, lemon juice, and tahini to make hummus, which can be a dip or spread
- adding chickpeas to a vegetable soup or stew to add nutrients, and serving with whole-grain rice for complete protein
- using chickpeas to replace some or all of the meat in soups and stews
- mixing chickpeas with any spice for a delicious side or snack
- making falafel by mashing chickpeas with cumin, garlic, chili, and coriander, separating the mixture into small balls, and frying them until they are crisp
Happy chickpeaing and if you make some, tag me on my Instagram.