Chickpeas are close to a perfect food item. They are low in fat, high in fiber and protein and low in sodium. They’re also a good source of calcium, and packed full of iron which helps to improve the levels of hemoglobin in the body and improve the flow of blood to the heart. The B vitamins including folates contained in chick peas also have a positive effect in reducing the risk of cardiovascular diseases.
Chickpeas are available in brown and green varieties and they’re usually available precooked, canned or dried. In order to use dried chickpeas you need to plan ahead since they need soaking overnight before you can add to your recipes.
- 1 tablespoon olive oil
- 1 onion
- 1 clove garlic, crushed
- Pinch salt
- ¼ teaspoon each cumin, coriander, turmeric and chili powder
- 1 tomato, chopped
- 1 can chickpeas, drained and rinsed
- Small piece root ginger, grate
- Pinch garam masala
- Pitta breads or basmati rice, to serve
Heat oil in a wok or saucepan then add butter, onions and garlic. Fry the mixture until the onions are caramelized, then add the salt and spices apart from the garam masala. Mix, then add tomato, and cook until the mixture begins to thicken. Add ¼ cup of water and stir, then add the chickpeas. Mash a few of the chickpeas, cover and simmer for 5 minutes before adding the ginger and garam masala. Cook for a further minute and serve with bread or rice.
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