They’re an HFG staple, and with the
news today that eating a daily serving of chickpeas could reduce levels of bad
cholesterol and, therefore, the risk of heart disease, now there’s even more
reason to keep your storecupboard stocked with this versatile pulse.
Scientists in Toronto analysed 26
trials and found that eating a portion of beans or pulses each day cut bad
cholesterol by around 5%. ‘This study supports what we know about the heart
health benefits of a Mediterranean diet rich in beans and pulses,” says
Victoria Taylor, senior dietitian at the British Heart Foundation.
But they’re not just good for your
heart – chickpeas are naturally low in fat and salt, and they’re a good source
of protein. Plus 3tbsp counts as one of your five-a-day. ‘We have a lot of room in our diets for increasing our
pulse intake,’ says Dr Sievenpiper, who led the study. ‘As an added bonus,
they’re inexpensive.’ To help you get your intake, we’ve looked back
through the HFG archives to share with you five tasty ways with a tin of
chickpeas…
1.
Pittas on the pulse
In a medium bowl,
mix together watercress, drained chickpeas, pitted olives, halved cherry
tomatoes and a little crumbled reduced-fat feta. Toss the salad with a drizzle
of reduced-fat dressing, then use to fill wholemeal pitta breads.
2.
Quick hummus
Tip 1 tin drained chickpeas
into a food processor with the zest and juice of 1 lemon 3tbsp tahini, 2 large
garlic cloves and 100ml olive oil. Whiz until smooth, then season with ground
black pepper. Top with chopped fresh coriander and a light drizzle of olive
oil.
3.
Half-and-half curry
Heat a little spray
oil in a non-stick frying pan, then gently fry 1 sliced onion until soft. Add 1
crushed garlic clove and 1tbsp harissa paste and cook for 2 min. Add 1 tin
chopped tomatoes and 1tsp sugar and bring to a simmer, then tip in 1 tin drained chickpeas and simmer for 10 min. Stir through
200g ready-cooked and peeled prawns and cook for 3–4 min. Serve with brown
rice.
4.
Garlicky mash
Preheat the oven to
180C/fan 160C/gas 4. Slice the top off one whole garlic bulb, wrap it in foil,
then roast in a baking tray for 30 min. Meanwhile, heat a little spray oil in a
medium pan, then add 1 sliced onion and gently cook for 5 min. Add 1 tin drained
chickpeas and 300ml reduced-salt veg stock and simmer for 10 min, then drain,
reserving a little of the stock. Remove the garlic from the foil and squeeze
the flesh into the chickpeas, then mash together, adding a little of the reserved
stock, if needed.
5.
Beany burgers
In a food
processor, pulse 1 tin drained chickpeas until roughly chopped, then tip into a
mixing bowl. Add 500g turkey mince, 2 ready-cooked and coarsely grated
beetroots, 1 finely chopped onion, 2tsp fennel seeds, 1tbsp apple sauce and
3tbsp chopped fresh parsley, then stir to combine. Season, then shape the
mixture into 8 burgers. Spray a non-stick frying pan with a little oil, then
cook the burgers for 6–7 min on each side until cooked through. Serve in
toasted buns with your choice of toppings.
For more ways with
chickpeas, download the March 2013 issue of Healthy Food Guide from itunes
Thanks for healthy information
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