Chickpeas and Roasted Vegetables in Low-Fat Cheese Sauce
bean chart from freedigitalphotos.net |
Beans
and pulses are cheap and healthy. This is a tasty vegetarian recipe
using chickpeas and roasted vegetables in a cheese sauce. This recipe
uses low fat ingredients to make a low calorie dish. It is really tasty,
full of healthy nutrients and really cheap to make. It is ideal for a
lunch or supper and you will find non-veggies clamouring for it as a
side dish.
Not only do chickpeas add a delicious nutty flavour and texture to this dish, they are full of protein, dietary fibre, vitamins and minerals which make them the ideal for vegetarian health. They are thought to help lower cholesterol and they are a slow-release food which makes them ideal for weight management.
Not only do chickpeas add a delicious nutty flavour and texture to this dish, they are full of protein, dietary fibre, vitamins and minerals which make them the ideal for vegetarian health. They are thought to help lower cholesterol and they are a slow-release food which makes them ideal for weight management.
Why eating beans is good for you
Anyone
on a vegetarian diet is generally healthy but one thing they need to
consider is how to get protein into their diet - carnivores get their
protein in meat and fish. Protein is needed every day to help build and
renew every cell in the body. Chickpeas are part of the beans and pulses
family, and they are rich in protein as is the cheese in this recipe.
Beans are low in saturated fats, those bad fats that cause high blood
pressure, strokes and heart disease. They are also high in fiber to
maintain a healthy digestive system. Beans are also considered to be
antioxidants which fight free radicals, those things that cause
premature aging and some cancers. Beans are also very rich in minerals
and vitamin including Vit B complex, Vit C and K, iron and copper.
Beans are a slow release food, they release their energy over a period of time which keeps blood sugar at steady levels - this helps to reduce those cravings that make you break your weight loss diet. Beans make you feel fuller for longer. Include 2-3 cups of beans or pulses in your diet every week for optimum health.
Beans are a slow release food, they release their energy over a period of time which keeps blood sugar at steady levels - this helps to reduce those cravings that make you break your weight loss diet. Beans make you feel fuller for longer. Include 2-3 cups of beans or pulses in your diet every week for optimum health.
legumes from pixabay.com |
How to prepare dried beans for cooking
Dried
beans and chickpeas are very cheap to buy and are much healthier than
tinned ones. The only tinned beans I use are red kidney beans because
they need extra preparations to ensure the removal of toxins. Red
lentils don't need preparation for cooking but everything else does. You
need to soak beans and hard lentils, usually overnight, then cook for
30 minutes before they can be added to your recipes. They do freeze well
though so prepare a whole bag at once and freeze in small portions so
they can just be taken out and added to any dish.
Instructions
- Empty a whole bag of dried beans into a large bowl or saucepan.
- Cover completely with cold water.
- Leave to soak overnight.
- Drain the beans and rinse under clean running water.
- Put them in a large pot with loads of water.
- Bring to the boil, and boil fast for 10 minutes. You may have to skim a little scum from the top of the water.
- Reduce the heat and simmer for 25 minutes.
- Drain the beans in a collander.
- When they are cold, divide into 2-4 ounce portion bags and freeze. They don't need to be defrosted before use.
Courgette or Zucchini
my home grown courgettes |
Cook Time
Prep time:
Cook time:
Ready in:
Yields: Serves 1
chickpeas and veggies in cheese sauce |
How to Make Chickpeas and Roasted Vegetables in Cheese Sauce
Ingredients
- 1 tablespoon olive oil
- 1 courgette, diced
- 1 carrot, diced
- handful sweetcorn kernals
- handful cooked chickpeas
- 1 teaspoon dried mixed herbs
- FOR THE SAUCE FOR THE SAUCE
- 1 oz low fat butter
- 1 oz flour
- 1 pint skimmed milk
- 1oz mature cheese, grated
Instructions for roasted vegetables
- pre heat oven to 220 degrees
- prepare vegetables and cut into cubes or circles
- place on a baking tray, sprinkle with herbs and spray with olive oil
- roast in oven for about 40 minutes turning at least once
To complete the dish
Remove vegetables from oven and place in oven-proof dish or divide between three individual dishes.
Add chickpeas to the dish
Pour the sauce over veggie, chick pea mix
Top with grated cheese
Cook in moderately hot oven 200 degrees until the top is golden brown
Serve with baby-leaf green salad
Add garlic bread if you are not on a diet.
Add chickpeas to the dish
Pour the sauce over veggie, chick pea mix
Top with grated cheese
Cook in moderately hot oven 200 degrees until the top is golden brown
Serve with baby-leaf green salad
Add garlic bread if you are not on a diet.
cheese board from pixabay.com |
To make the sauce
Melt butter in a small saucepan
Add flour, mix without lumpsCook for one minute
Remove from heat
Slowly, stirring all the time, add milk ensuring a smooth mix without lumps
Return to the heat and bring to the boil
Boil for 1 minute
Remove from heat
Add 1 ounces of grated cheese to your own taste - if you use a mature cheese you need to use less in volumn
Season with salt and pepper
Nutrition Values and Costs
ingredients
|
calories
|
fat
|
protein
|
cost
|
---|---|---|---|---|
Courgette x1
|
80
|
1.6g
|
8.2g
|
50p
|
100g chickpeas
|
105
|
1.5g
|
5.5g
|
20p
|
handful sweetcorn kernals
|
66
|
0.5g
|
2.1g
|
25p
|
carrot
|
25
|
0
|
0.5g
|
8p
|
wholemeal flour x 1oz
|
100
|
0.54g
|
4g
|
5p
|
low fat butter x 1oz
|
180
|
20g
|
0.2g
|
21p
|
skimmed milk x 1pt
|
200
|
0
|
8g
|
70p
|
mature cheese x 1oz
|
100
|
4.5g
|
8.6g
|
6p
|
DISH FOR 3 SERVING
|
856
|
£2.05
| ||
DISH FOR SINGLE SERVING
|
285
|
68P
|
The main health benefit to eating chickpeas
chickpeas from pixabay.com |
Of course for vegetarians it is an important source of protein. You need protein for cell building, for renewing cells and that applies to brain cells. People who have high levels of protein in their diet tend to be much more resilient, they can concentrate for longer and their energy levels keep constant.
It is thought foods like these help the body fight free radicals, those elements that are believed to cause cancers. They are full of anti-oxidants. They are also high in iron and manganese and a whole raft of vitamins.
There are lots of places you can learn more and I've included some links below that you might find interesting.
Some useful links
- Benefits of Chickpeas | LIVESTRONG.COM
Whether you call it a chickpea or a garbanzo bean, there's no question that chickpeas are a healthy addition to any diet. Chickpeas are naturally low in fat, high in dietary fiber and rich in vitamins and minerals. - 3 health benefits of chickpeas - Canadian Living
From cutting cholesterol to warding off hunger cravings, chickpeas are a must-have on your next grocery list. Here are three health benefits of chickpeas.