Chickpeas, or garbanzo beans, are great for gut health…that is, if they are properly prepared. I recently posted my Oven Roasted Smashed Potatoes recipe where I discussed the health benefits of potatoes. They are high in resistant starch, essential for optimal gut health; however, many of the health benefits are dependent upon the way in which they are prepared. Chickpeas are similar. Many people struggle with legumes (chickpeas, peas, peanuts, beans..) as they can cause digestive related issues but often times this is due to preparation techniques and not the actual legume itself. When cooked properly, chickpeas are a great source of resistant starch which is great for gut health. Essentially, resistant starch is just that, it is resistant to digestion, therefor, it breaks down in the large intestine, becoming a source of prebiotic fiber which is necessary for the good bacteria (probioics) to thrive.
Chickpeas must be soaked for 24-42 hours, changing the water once in between if you’re opting for a longer soaking. Personally, I like to soak the chickpeas a little longer, in between 24 and 42 hours, as it helps eliminate lectins, phytic acid, and additional anti-nutrients, all things that are harmful to the gut. Then, cooking the beans after soaking helps to further reduce harmful lectins. From here, you can use them in various recipes like this hummus recipe or throw them into salads, there are endless possibilities.
This is the perfect meal prep dish as you can use this as a dip for veggies, scoop onto salads, or even as a spread on your sandwich! It is a great addition into your meal prep routine as it has a number of health benefits, plus, my version is made with bone broth (of course) so is extra gut healthy! You can also vary up the ingredients, try adding roasted beets or roasted red peppers for additional flavor. Hope you enjoy!
1/4C tahini (ground sesame seeds)
Juice 1/2 lemon
Zest 1/2 lemon
3TBS cold water
1C chickpeas, soaked and cooked
1/2tsp sea salt
1/3C + 2TBS chicken bone broth
Combine tahini, lemon juice + zest, and water in a food processor or Vitamix until creamy. 1. You may need to add more water—you just want the texture to be smooth.
Then, add chickpeas, salt, and broth and blend until well combined.
Garnish with oil, sprinkle of extra salt, and chopped parsley. Serve with side of cassava flour pitas and enjoy!