If you don’t like the bland taste of traditional hummus, give it a try chickpea and roasted pepper paste. Its distinctive taste can become the basis not only for breakfasts and dinners, but also for party snacks.
Chickpeas, also known as chickpeas or cowpeas, are a true superfood. It is rich in vegetable protein – 100 g of cooked product provides about 8-9 g of protein. It is much more than traditional butter, and vegetable protein does not increase cholesterol. It is a great alternative to meat in a vegetarian and vegan diet.
But that’s not all, because chickpeas also contain large amounts of fiber. It supports intestinal function and regulates blood glucose levels. Thanks to it, the body feels full for a long time. Additionally, it contains B vitamins (e.g. folic acid) as well as minerals such as iron, magnesium, zinc and phosphorus. The low glycemic index (28-35 GI) makes it chickpea paste is an excellent choice for people with insulin resistance or diabetes.
Who should especially consider including chickpeas in their diet? Primarily people on a plant-based diet, but also those who want to limit processed meat, increase fiber intake or improve the nutritional profile of their meals. However, it is worth remembering that it is a legume. People with irritable bowel syndrome and allergies should be careful with it. It is also not recommended for gout because it contains purines, which are broken down into uric acid in the body.
The recipe for baked pepper and chickpea paste is not demanding. You can make homemade hummus in just a few minutes, provided you have roasted peppers. If not, you can prepare it at home.
Ingredients:
- a can of chickpeas (approx. 425 g), drained and rinsed,
- a jar of roasted red peppers (or 2 fresh peppers roasted yourself),
- 1/4 cup of freshly squeezed lemon juice,
- 2 cloves of garlic,
- 1/4 cup tahini (sesame paste),
- 2 tablespoons of extra virgin olive oil,
- a teaspoon of chili flakes (or more, according to taste),
- 1/2 teaspoon of salt,
- 1/2 teaspoon freshly ground pepper.
Preparation method:
If you don’t have roasted peppers in a jar, cut two peppers into strips, drizzle with olive oil and sprinkle with your favorite herbs. Bake in the oven at 200 degrees for about half an hour.
Peel and chop the garlic. Put the chickpeas, roasted peppers (cooled) into the blender, add other ingredients and blend until smooth. If the paste is too thick, you can add a little paprika or olive oil.
Transfer the paste to a jar. You can store it in a tightly closed container in the refrigerator for several days.
Homemade hummus is extremely versatile and you can use it in many ways. You can spread the roasted pepper and chickpea paste on sandwichesthus replacing butter, cheese, sauces or cold meats. You can also treat it as a healthy dip. It works well with carrots, cucumbers or celery cut into sticks. For a party version, you can put a blob of paste on crackers and decorate it with parsley or radish.
Chickpea and roasted pepper paste is a great addition to wraps or pitas. It will add moisture and be a great replacement for heavy cream sauces or mayonnaise. If you dream of a hot meal, cook groats or rice, combine them with paste and add grilled or raw vegetables. This is a great idea for a nutritious meal. You can also mix it with lettuce, cherry tomatoes and olives to get a healthy salad with a distinct flavor.
Sources: Terazgotuje.pl, skinnyms.com
