I have often shied away from using legumes that require overnight soaking and hours of cooking–though I do believe this is a healthier choice than canned legumes (beans). I like to provide ways to save time when creating my recipes, but this time I decided to use dry chickpeas as they are on sale this month at Mother Earth’s. I was pleasantly surprised that the chickpeas cooked within one hour (cooking time may vary). If you need to save time, by all means use the canned chickpeas. The sauce is easy to make and quite tasty; not too spicy. I received very good reviews. Thank you customers!
2 tablespoons extra-virgin olive oil
1 cup chopped onions
1 tablespoon finely chopped (or minced) garlic
1 teaspoon paprika
½ ginger powder
¼ teaspoon crushed red pepper (or to taste)
Pinch of turmeric (optional)
6 cups cooked chickpeas
4–5 tablespoons Bragg liquid aminos (or soy sauce)
1 (13–14-ounce) can coconut milk
¼ cup all-natural peanut butter
1 cup water
2 cups finely chopped kale leaves
1 teaspoon toasted sesame oil
Heat oil in a medium-size pot over medium heat. Add onions and garlic and sauté for 5–10 minutes, until onions are well cooked. Add paprika, ginger, red pepper and turmeric. Stir to combine. Add chickpeas and liquid aminos and stir together. Add coconut milk, peanut butter and water. Stir together and cook until ingredients are well combined. Add kale and sesame oil and cook for about 15 minutes. Serve warm or hot. Serves 6.
Health Benefits of Chickpeas
- Protein: Chickpeas has good source of folic acid, manganese, iron, copper, magnesium and molybendum. Also they provide fat free and high quality protein.
- Lower your risk of heart disease: Regular consumption of chickpeas or garbanzo beans can lower bad cholesterol and total cholesterol levels. Studies also shown that chickpeas can lower the risk of heart disease.
- For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, and protect against osteoporosis. It also minimizes hot flushes in post menopausal women.
- Iron for energy: Chickpeas can boost your energy because of their iron content. If you’re pregnant or lactating, your needs for iron increase. Children and adolescents also have increased needs for iron.
- Weight Loss: Due to high fiber content, chickpeas are good for weight loss diets. Salad with chickpeas are tasty and also keep you full longer which helps to contol the appetite. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells.
- Manganese: Chickpeas has excellent source of trace mineral manganese. It is an essential cofactor in a number of enzymes in energy production and antioxidant defenses.
- Molydenum: Molybendum is a mineral for body’s mechanism to detoxify sulfites. Sulfite-sensitive individuals may experience headaches, confusion and a racing heartbeat.
- Glycemic index: High fiber and low glycemic index content of chickpeas prevents blood sugar or blood glucose levels from rising too rapidly after a meal. Legumes can be digested very easily because of their high fiber content. Chick peas is a great choice for individuals with diabetes, insulin resistance or hypoglycemia.
- Constipation: Dietary fiber prevents constipation and digestive disorders.
- Calcium: Chickpeas has significant source of calcium. Some sources quote it as equal to milk and yogurt.
Cholesterol: Having elevated cholesterol levels significantly increases your risk of suffering from a stroke or heart attack. Eating soluble-rich foods like chickpeas and oatmeal can reduce your cholesterol levels naturally.
Weight Loss: Including fiber-rich foods in your diet plan can make weight loss more effective. Fiber distends your stomach, making you feel satiated for longer periods. If you eat legumes like chickpeas regularly you can expect more robust weight loss than you’d get from simply cutting calories.
Intestinal Health: 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. A single-cup serving of canned chickpeas contains more than 10 g of fiber, the USDA Nutrient Database states.
Diabetes: People who eat legumes are less likely to become type 2 diabetic, according to a study published in the January American Journal of Clinical Nutrition. The paper reports on a study which found that women who ate legumes like chickpeas were 40 percent less likely to get type 2 diabetes than women that who didn’t eat legumes. The authors note that the carbohydrates in legumes are digested slowly, reducing the blood sugar peaks and valleys that can contribute to insulin resistance and diabetes.