Chickpeas are low in fat and are a helpful source of zinc, folate and protein. They also provide dietary phosphorus and can assist in lowering cholesterol in the bloodstream.
servings: 6 servings
time: 50 minutes
1 ½ cups chickpeas (also called garbanzo beans)
3 cups water
½ onion, finely chopped
2 minced garlic cloves
½ cup chopped leeks
1 chopped tomato
2 cups chopped vegetables (in this recipe, were used broccoli, yellow squash and green beans)
salt and olive oil to taste
1 – Soak chickpeas overnight.
2 – Discard the water and put them in the pressure cooker with 3 cups of water. Let it cook for 20-25 minutes, after the pan start to beep, and remove from heat. Before opening the pan, wait for the pressure stops completely.
3 – Throw out the water and set aside the chickpeas.
4 – Heat 1 tbs. olive oil in a pan and sauté onion, garlic and leeks.
5 – Next, add the chopped vegetables and tomatoes. Cook until the vegetables are as soft as you like.
6 – Add chickpeas, salt to taste and mix well. Serve while still warm or as a salad.
Tips and Options:
- At the end, add olive oil and juice of ½ lemon.
- Parsley, chives, thyme, curry and black pepper are also good spices to the dish.
- Because cooking chickpeas is a bit of work, I do a larger amount (depending on the capacity of the pressure cooker) and freeze in containers with lids. Then, just remove from the freezer and use for salads, soups or with vegetables, like in this recipe.
- If using a sauce pan, the cooking time for chickpeas is between 1 and 2 hours.