MASHED CHICKPEAS

Time for a new, refreshing, nutritious side dish?

 

Look no further, mashed chickpeas are all you need.

 

I decided to diversify my hummus game a bit & came up with mashed chickpeas as a summer side dish.

Sure, if I look outside my windows, there’s not a single sign of summer, but I decided it’s time. I ignore the weather & enjoy summer in my head.

(If you follow my Insta stories, you know what I’m talking about. If not – now’s the time girlfriend! @ninasempire – I look forward to meeting you :))

 

A bit of lime juice gives it specific refreshing taste, while olive oil serves its purpose of taking us straight to the Mediterranean shores. Ok, ok, and being healthy AF.

Just the way I like it.

 

 

Recipe is pretty simple & easy to incorporate in our every day lives.

What I do is bulk buying tons of chickpeas, cooking all at once & freeze portions. Do this with all kinds of legumes, it’s extremely convenient.

Otherwise, I’d be eating much less of them. Considering how healthy they are + the fact that you can actually make a dessert out of them, this was unacceptable for me.

 

I’d suggest you do the same. Also, they hold perfectly fine in the fridge for up to 5 days – so, keep them ready to use.

You can easily add a handful of chickpeas into almost anything or eat them as they are – which is what my daughter usually does.

I find that a bit boring, knowing what kind of delicious magic can come out of the little guys, but okay – we all have our perks.

 

Noooow, why would anyone eat chickpeas, aside from the obvious – they’re delicious.

 

Perhaps not a surprise, but chickpeas are nutritional powerhouses. I’m absolutely in love with them!

 

They are an awesome source of fiber & complex carbs, much like other legumes. This means we slowly digest them, they give us energy longer & keep it stable. Super important for our blood sugar levels!

And fiber, well – you know already – our gut looooves a good fiber 😉

I can feel our digestions love for chickpeas, can’t you?!

 

They are also rich in protein – which helps satiety.

 

Not only do they shine when it comes to marcos – they’re also micronutrient rich!

What I love the most about them is how much folate they offer – a single cup covers around 70%DV!

Many women are deficient or almost deficient when it comes to folate.

Speaking of deficiency, chickpeas are a great plant source of iron, which is one of the risky minerals for women – we often need more than we consume.

Iron, aside from connecting us to the stars (how freakin’ awesome is that?!?!) is a crucial mineral for our wellbeing because it’s responsible for carrying oxygen in our red blood cells.

We’re also using lime juice in this recipe which is packed with vitamin C which helps us absorb iron, making our mashed chickpeas a logical addition to our self loving meals.

 

Chickpeas will also take care of a bit our our magnesium needs, as well as copper, manganese, phosphorus. Add to that a little vitamin K, B6 & thiamin and you’ve got yourself a pretty nutritious side dish! All of that without adding any other food!

Lime juice will support us, as said, with vitamin C, but also with flavonoids & potassium.

Olive oil will take care of the unsaturated fatty acids in our wonderful dish & add it’s magical protection in form of vitamin E – super strong antioxidant.

 

We’ll also be using cumin seeds which are one of my favorites – not only are they super tasty (try adding them to your tea, mmm!), but also nutritious! Just a teaspoon provides around 8% DV of our iron needs, which is brilliant, especially considering the rest of the ingredients we’re using.

They are also famous as beneficial for our digestive system – they prevent bloating & are rather great at the job. Which brings me back to tea, when you’re suffering from bloating, just add a teaspoon of cumin seeds into your tea & watch the magic happen. Amazing.

It can pontentially speed up digestion and increase digestive enzymes activity. (1)

 

Cumin also contains manganese, copper, calcium & magnesium. But that’s not where the benefits stop – cumin has antioxidant properties, which means it protects us from nasty free radicals!

Studies also show taking cumin decreased triglycerides & LDL (bad) cholesterol. (2)

 

Who would have thought such a small seed, not even that pretty, can be so useful?

 

I don’t know about you, but just writing this made me pumped to make myself a cup of tea & sprinkle cumin all over it!

 

Last but not least, yogurt. Aside from making sure our mashed chickpeas are creamy AF, yogurt brings easily digestible proteins to the party. Which also help absorb minerals – works great in this mineral rich recipe, don’t ya think? Speaking of minerals, yogurt has a couple of its own to provide – calcium, of course, but also magnesium, phosphorus, zinc, potassium, selenium. On top of that, it contains all the bacteria our gut loves!

 

Now, I used soya yogurt, because my face doesn’t particularly enjoy dairy. But this doesn’t mean yogurt is bad for everyone, so, all of you who can digest it well, do enjoy it frequently!

 

WHY YOU SHOULD EAT IT:

 

  • Chickpeas: complex carbs, fiber, high quality protein, folate, iron, magnesium, copper, phosphorus, manganese, thyamin, vitamin K + B6
  • Lime juice: vitamin C, flavonoids, potassium
  • Olive oil: monounsaturated fatty acids, vitamin E
  • Cumin: iron, antioxidants, manganese, copper, calcium + magnesium
  • Yogurt: high quality protein, calcium, magnesium, phosphorus, zinc, potassium, selenium & gut friendly bacteria

 

MASHED CHICKPEAS

Refreshing summer side dish

Course Side Dish
Cuisine Mediterranean, Vegetarian
Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 1/2 cups (300g) cooked chickpeas
  • 1 lime, juice freshly squeezed
  • 3 tbsp olive oil cold pressed, extra virgin
  • 1 tsp cumin
  • 2-3 tbsp Yogurt
  • Salt & pepper to taste

Instructions

  1. Add all ingredients to a bowl & blend with a hand blender until mashed

    OR

    Combine all ingredients with a food processor until mashed.

  2. As simple as that - enjoy!

Recipe Notes

  • Sub lime with lemon
  • You can enjoy this warm or cold - if warm, make sure yogurt is at room temperature for the best result
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