Chickpeas (garbanzos) are an excellent source of soluble and insoluble dietary fibre; soluble fibre helps to remove bile from the digestive tract (reducing LDL cholesterol – the bad cholesterol) and stabilising blood sugar, and insoluble fibre increases stool bulk and prevents constipation. They are also a good source of protein, especially when combined with a whole grain. Other benefits include a high manganese content (required for a number of enzymes in energy production and antioxidant defences), folate and iron (energy boosting and important for metabolism). Combine this with the fact that they have a low glycaemic index value (this means that the carbohydrate content is broken down and digested slowly), meaning chickpeas are great for controlling the appetite, a bonus for people wanting to lose weight. Given all of these benefits, chickpeas are a healthy addition to any meal time. Here is a quick and easy recipe for our chickpea croquettes.
Servings: 20 croquettes
Calories: 2817 total, 140 per croquette
- 1 leek, cut thinly
- 3 cloves garlic
- 1 carrot, shredded (or thinly cut)
- ½ cup olives
- 3 cups of cooked chickpeas
- 1 tsp cumin powder
- 1 tsp coriander
- 1 tsp oregano
- Handful parsley
- ¾ cup oats, blend into a powder
1. Cook the leek on a medium flame for 5 minutes, adding a touch of water every now and again to prevent sticking. Add the garlic and carrot and continue to cook for a further 5 minutes.
2. Blend the chick peas, olives, cumin, coriander and oregano. Put the mix in a bowl and add the vegetables and parsley.
3. Add enough oat flour to keep the mixture together.
4. Take some of the dough, make into a golf ball and then roll into a croquette shape.
5. Bake the croquettes at 170 degrees C, for about 10 minutes on each side until lightly brown.
Let us know how you get on with your croquettes!