If you’re like me, you’re constantly looking for delicious recipes to enjoy. It’s difficult to find one that can take a spot in your group of regularly used recipes, but this one definitely will!
Read on for all the information you need on this spiced chickpea stew!
Ingredients For The Spiced Chickpea Stew
If you’re hoping to make this recipe, you will need to get your hands on the following ingredients:
- Canned chickpeas (500 grams)
- 1 brown onion which you will chop
- Vegetable stock (1.5 cups or 400 ml)
- Coconut milk (1.5 cups or 400 ml)
- Fresh spinach or fresh kale (1 cup)
- Extra virgin olive oil (50 ml)
- 2 garlic cloves
- Fresh ginger (5 grams)
- A pinch of salt
- Black pepper (1 teaspoon)
- Turmeric (1 teaspoon)
- Chili flakes (1 teaspoon)
- Fresh mint ( a few leaves)
How To Make The Chickpea Stew?
If you want to make this chickpea stew, follow these steps below:
- Heat the olive oil. Use a big pot on a medium heat.
- Add the garlic, ginger, salt, onion and pepper to this pan and sauté these vegetables and spices for 4 minutes.
- Add the turmeric, chickpeas and chili flakes to the pan and cook them on a medium heat for 10 minutes. Ensure that you are stirring them frequently. After ten minutes, the chickpeas will begin to get crisp and break down.
- Next, add the vegetable stock and the coconut milk into the pan. Turn the heat down to low-medium. Cook this dish for around 20 to 25 minutes and make sure that you are frequently stirring the dish. Cook until the dish is your desired consistency.
- Add the spinach to the dish after this time and cook it for 2-3 minutes.
- Put the food into a bowl and add some lemon juice. Just a couple of drops will be enough. You should then serve this dish with some chopped coriander and some pitta.
This is a great recipe and it is perfect for vegetarians and vegans.
What Are Chickpeas?
Chickpeas are part of the plant family legume. They are a pulse of the legume plant. Chickpeas are thought to have been around for hundreds of thousands of years.
In France, 9000 years ago, the earliest recording of chickpeas was made.
Chickpeas and garbanzo beans are just different names for the same thing. If you see garbanzo beans in the store, then you don’t have to worry. They are the same thing and can be used interchangeably.
The word garbanzo is derived from the Spanish word for chickpea. It has been used since the 1750’s in Spain.
Health Benefits Of Chickpeas
Chickpeas are very healthy and have many health benefits. They provide a lot of iron, and so they are very healthy, specifically for vegetarians and vegans.
This is because iron is commonly found in meat, so if you don’t eat meat, you are likely to have low iron levels.
In one serving of chickpeas, there are around 6 milligrams of iron in dried chickpeas. In the canned version, which is what is used in this recipe, there are around 2.8 milligrams of iron per 100 grams.
This makes chickpeas high in iron. However, the chickpeas also contain iron inhibitors which means that you will struggle with absorbing the iron from these chickpeas into the blood.
It is a good idea to soak your chickpeas in warm water for a few hours or overnight in order to improve the amount of iron your body will absorb from the beans.
As well as iron, canned chickpeas are also good for you for many other reasons. They are very important when contributing to oxygen transport.
Dried chickpeas contain very high levels of calcium. One and a half cups of chickpeas contain 315 grams of calcium which is good for your teeth and bones.
It is possible to make chickpea flour from some chickpeas which can be used in baking. This is good because it reduces the risk of acidification which causes things like heartburn.
High In Nutrients
Chickpeas are very high in nutrients. Half a cup, or 125 grams of chickpeas that are canned contain the following nutrients:
- 2 grams of far
- 160 calories
- 10 grams of protein
- 25 grams of carbohydrate
- 5 grams of fiber
- 1 gram sugar
The reason that chickpeas are great when they are used as the base of a healthy meal is that they are high in protein and fiber.
Plant Based Protein
Chickpeas are a good source of plant-based protein which are great for vegetarians or vegans. Other plant-based proteins come from things like lentils and black beans.
Protein is very important when it comes to weight management. It is also good for helping to maintain healthy muscle development.
Chickpeas are also rich in all of the important amino acids. These are very useful because they are used by the body to transfer the protein from the food into protein that your body will find useful.
Boosts Digestive Health
Chickpeas are also great because they contain fiber. This means that they can regulate their digestion. FIber boosts digestive health by making sure your gut contains good bacteria.
This allows the food to move through the digestive system easily. When the good gut bacteria is increased, the bad gut bacteria is decreased.
Controls Your Appetite
Protein and fiber are also very important because they both contribute to making you full. This means that you will eat less food if you feel full from eating chickpeas.
If you eat less food, you will be much more able to control your weight. They are very good to eat when on a diet, because they will help you to lose weight if you feel full.
Another benefit of chickpeas is that they are full of benefits for your heart.
The nutrients, vitamins and minerals. For instance, they are filled with potassium, fiber, magnesium, selenium, B vitamins and iron.
Chickpeas don’t contain any cholesterol and the high levels of fiber lower cholesterol.
Chickpeas are very good for keeping your blood sugar levels regulated. They won’t allow your blood sugar levels to spike after you eat, instead keeping these levels very regular.
The chickpeas are slow release and so they are digested slowly by the body. This protects your body against diabetes, weight gain and tiredness after eating.
Cheap And Easy To Store
Canned chickpeas are very affordable and they come in cans that can be stored for a long period of time.
If you keep a can of chickpeas in your pantry at all times, then you will always have a healthy way to bulk out your meal.
Chickpeas are great for preventing cancer. There are lots of nutrients in chickpeas that can help with protecting you from certain cancers.
B vitamins have been proven to help to protect you against lung and breast cancer, and saponins can slow down or stop tumor growth.
Helps Protect Against Diabetes
The fiber and protein that are in these chickpeas helps prevent your blood sugar from spiking after you have eaten. This control in blood sugar levels is very important in managing diabetes.
As well as this, zinc, magnesium and B vitamins that are in these chickpeas have all been proven to help to prevent the risk of developing type 2 diabetes.
Are There Any Negative Health Effects Of Chickpeas?
In general, chickpeas are very healthy. However, there are a couple of things that are not so good for you in chickpeas.
Chickpeas contain saponins which are toxic to certain animals. They are toxic to fish and other cold-blooded animals.
While they haven’t had any negative health effects found in humans so far, they may not be good for us.
Another downside to chickpeas is that the chickpeas sometimes come in a BPA lined can.
These are linked to a range of different health problems. This is why it is important to rinse the chickpeas before you use them. You should also look for chickpeas that don’t come in a BPA lined can.
So, after reading this recipe, I bet you’re itching to give it a try! What are you waiting for? Follow this recipe step by step for the best results and to gain all of the health benefits.