Why Chickpeas are Versatile, Delicious, and Healthy

organic chickpea tossed salad with fresh red pepper, onion, sprouts, and miso ginger dressing

 

It's summertime and daily living can be easy. Discover "Why Chickpeas are Versatile, Delicious, and Healthy," and are an ideal plant-based ingredient to feature in simple summer meals.

I've chosen the best tips, time saving ideas, and flavorful recipes out of the many I've gathered, selecting ones that are particularly enticing as well as healthy. Each helps keep summer meal planning as carefree as possible.

 

 

 

 

The name chickpea comes from the Latin word cicer, referring to the plant family of legumes, Fabaceae. They are also known by the popular Spanish-derived name, garbanzo beans.

Chickpeas are most commonly tan or beige when dried or canned. Research indicates chickpeas can be other colors, including green, brown, black, and even red, depending on the variety and stage of maturity. Freshly harvested chickpeas, before they are dried, are bright green.

presoaked dried chickpeas and fresh veggies simmering on stove top

Chickpeas are versatile, as they have a mild flavor and are an excellent source of plant protein, fiber, and nutrients. Their texture is adaptable and makes them a satisfying addition to everything from salads and soups to snacks.

cooked organic chickpea dish with edamame, red pepper, onion, garlic, carrots, lemon juice, and herb seasonings

Cooking dried chickpeas is easy. To reduce cooking time, soak beans overnight in clean cool water (using enough water to cover all the beans). Rinse in cool clean water and stick chickpeas in a pot on the stove to cook. 

Plan to reserve at least 35-90 minutes of "at home time" to oversee the beans cooking, as they simmer in a pot on the stove top. 

For faster cooking time, use an Instant Pot. 

Using dried chickpeas in a recipe is more economical than using canned ones, so weigh your options. You may need or want to watch how much you spend on food, or may be short on time. Personally speaking, I use both kinds of chickpeas and like having both options. 

Dried chickpeas can be seasoned according to personal preferences. Canned ones are ready to eat, and can be thoroughly rinsed, if they are too salty. 

Chickpeas also come frozen, so look for this product in the frozen vegetable aisle of many good supermarkets.

Chickpea recipes are popular all over the world. See sample recipes from many countries by looking below. 

In India and Italy, chickpeas are turned into flour and made into various fritters, like vegetable pakoras (India) and panelle (Italy). 

Chickpea flour also makes excellent gluten-free flatbreads, and many cuisines make their own version — like the French socca or the Ligurian (Italy) farinata.

Fun Tip: For a tasty treat, season two cups of cooked chickpeas with sweet or savory spices and herbs you enjoy the most.  Then roast chickpeas in the oven for a crispy, crunchy, addictive (but healthy) snack . 

One of the most popular ways to eat chickpeas is as the star of a creamy, luscious Mediterranean/Middle Eastern food/dip called hummus. See "How to Make Scrumptious Hummus, a Recipe Roundup" for several creative variations.

creamy chickpea hummus and tomato platter

 Another colorful recipe that features chickpeas is chickpea salad. Read "How to Make Superb Vegan Chickpea Salad" for details.

superb vegan chickpea salad sandwich on whole grain bread

An additional way to eat this bean powerhouse is to Make the Best Tomato Gazpacho Soup and add home cooked or canned chickpeas to increase the amount of protein and fiber in it. Altering the original recipe is simple and healthful.

 

chilled tomato gazpacho soup with chickpeas

Do you eat chickpeas often and what's your favorite recipe that features them? 

Are you willing to check out some of the recipes mentioned in this post?

Please comment below. I appreciate every comment, but will not be able to publish those that contain links.

If you like what you see, share on social media and credit Nancy Andres at www.colors4health.com please.

 

Thanks so much for the visit and please

 come back again.

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Delicious Oil Free Vegan Miso and Ginger Dressing or Sauce

 

I enjoy eating light, attractive-looking salads, main courses, and veggie dishes made without any oil. Light meals are especially appealing to me during warmer months. 

I'm excited and delighted to reveal my simple (5 minute prep time) recipe for Delicious Oil Free Vegan Miso and Ginger Dressing or Sauce. I encourage you to try it. I'm sure you'll be more than satisfied.

Keep on reading to see the recipe. It perks up salads, slaws, and grain or power bowls and enhances the taste of steamed, sautéed, or roasted veggies. In fact, this simple to prepare condiment adds zing to even the most basic dish.

Delicious Oil Free Vegan Miso and 

Ginger Dressing or Sauce 

 

Ingredients:
 
 
2 T light miso paste (I used white miso because it's the lightest, sweetest variety). Look for miso paste in the refrigerated case in the market

2 T unseasoned rice vinegar or fresh squeezed lemon or lime juice

2 T water or veg broth or more if desired

1 T pure maple syrup or other sweetener of choice

½ T fresh peeled and grated ginger

2 fresh peeled grated garlic cloves

1 T low sodium gluten-free tamari or 1 T Bragg Liquid Aminos

salt and fresh ground black or red pepper to taste (you may not want to add salt as miso paste is a salty ingredient with 634 mg per T)

lemon juice, salt, pepper, water, grated garlic, maple syrup, Bragg Liquid Aminos, grated ginger, white miso paste

What to Do:

1. For a salad dressing, place all ingredients into the bowl of a blender and process until smooth. If you like your salad dressing to be thin... add a few extra drops of liquid (use water, veg broth, or fruit juice). Taste and correct seasonings. An alternative preparation method is to use a whisk and blend until ingredients are thoroughly blended. 

When you use this combo as a sauce, adjust the liquid, depending on whether you want the sauce to be light or thicker. 

tossed green salad with lettuce, carrot, broccoli, snap peas, cashews, onion and miso ginger salad dressing

2. Blend sauce into an Asian themed noodle and veggie dish (pictured below). Use it to garnish soup, top steamed, sautéed, or roasted vegetables, and mix into quinoa, rice, or pasta dishes. Don't be afraid to add it to a conventional casserole or stew to make it taste delish.

Here are additional ways to use this mouth-watering dressing /sauce: combine with  slivered almonds and broccoli florets, pour over steamed bok choy or edamame, toss with small chunks of grilled tofu or tempeh, mix with lentils or other legumes or beans. If you choose, add one or more additional spices or herbs like cilantro, basil, oregano, etc.

Sprinkle miso and ginger dressing onto leafy greens with daikon radish, clementine or orange segments, sliced water chestnuts, snap peas, bean sprouts, shredded carrots or zucchini, celery, onion, and/or scallions.  

Refrigerate leftover dressing in a tightly sealed container, and use within a day or two for best taste.


 I appreciate food made with oil free dressings and sauces, and am mindful about cutting out empty calories. I want my fat-calories to come from whole food plant-based sources including avocados, tofu and tempeh, olives, and nuts and seeds, rather than oils. 

Are you familiar with miso paste and do you have experience adding it to draw out the umami flavors in food? Did you know miso paste is a fermented food and good for gut health.

Are you willing to check out a recipe that adds depth and rich flavor to salads and other foods?

Please comment below. I appreciate every comment, but will not be able to publish those that contain links.

If you like what you see, share on social media and credit Nancy Andres at www.colors4health.com.

 

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Journal Prompts for a Sweet Summer

 

Summertime is often considered an ideal time to refresh mind, body, and spirit and using the journal prompts listed below may help you do just that. 

Journal writing can shift perceptions, alter actions, and encourage improved self-care for increased life satisfaction and joy.

 

Journal Prompts for a Sweet Summer

1. Repurpose or purchase a notebook or journal and pen. Commit to reserving time each week to journal. Then make a decision not to sensor writing and allow words to rip! For additional journal writing tips read "Tips to Recharge on Your Lunch Break" now.

2. Write about a summer adventure you’d like to experience. It doesn't have to be an expensive outing. Be creative and list things that you think or sense will bring simple pleasure. Read "Budget Friendly Activities to Inspire Joy" for ideas.

3. What books are on your summer reading list? Jot down the titles of books you think you'd like to read this summer. Check with your local library about availability and reserve at least one book today.

4. Reflect on a childhood summer memory and write about it. 

5. Describe a summer festival or event you’d like to participate in.

6. Describe a place you want to visit this summer.

7. What five things are at the top of your summer bucket list? Jot them down or list them and then describe them in detail.

8. Write about a time you overcame a fear, and how it made you feel.

9. Have you developed any summer traditions and what are they?

10. Write about your favorite summer outfit and why you love it.

11. What's the most important thing you would like to do this summer?


12. What foods and drinks do you find refreshing during the summer and do you prepare them often? The picture below shows a healthy and tasty fruit infused water. Stay hydrated and sip it as you journal write.

Quench thirst as you sip a glass of strawberry/mint flavored water and journal away

13. Do you try to select and prepare fresh in-season fruits and vegetables over those that come from distant lands or are out of season? Explain.

14. What is your favorite summer sport and why?

15. Are you willing to reserve a few moments during the day to meditate, pray, and/or engage in activities including yoga, tai chi, deep breathing exercises, or a body scan? All are great ways to turn over cares and unwind. Do you agree or disagree and why?

16. Summer can be a season of self-discovery and personal growth. Describe a time you worked hard for something and it paid off.

17. Write about something you love about yourself.

18. If you could change anything about yourself, what would it be and why? Share that.

19. Go for a walk on a sunny, cloudy, or rainy day. When you get home, write about interesting things you noticed on your trip.

20. What color or colors remind you of summer and do you wear clothing in those hues? Why or why not? See "Tips to Help You Use Cool Spring and Summer Colors" for inspiration.

21. List ideas to help you plan a summer picnic, barbeque, potluck, or brunch for work associates, friends, or family. Can you keep arrangements simple and fun? If you want to assemble a delicious yet easy meal, here's a recipe for coleslaw to start you off.

22. Do you enjoy being outside in the summer? Please explain.

Release anxiety and worry through journal writing, and turn on the relaxtion process by being outdoors

23. What does the word vacation mean to you?

24. Write about someone you care about and schedule a play date with them. Describe what things you want to do with them, and follow through. If you can’t meet with this person face to face, speak on the phone, send a hand written note to them, Facetime, or do a Zoom call.

25. Opportunities for outdoor activities abound in the summer. With time off from work or school, and freedom to do as you please, this season can be so sweet. 

Perhaps you'll use free time to visit a friend or relative you haven't seen in a while. Before you do, write a short story about a summer adventure you've had in the past and reveal why you think you still remember it.

26. In what area or areas of your life could you use a refresh? Do you want to make this a goal to work toward in the coming months? Please explain. 

Which journal prompts helped you connect with a secret longing or inspired a shift in perspective? 

Did any journal prompts stimulate ideas about things to do or places to go this summer? Please share in the comments section below. ⚾🎈🎨🎹⛱🚲🥗

Please be aware I will not be able to post comments that have links in them. Thanks for understanding. 

If you like what you see, please comment below. If you share on social media, please put a link back to this post. 

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