Cheap and Easy Vegetarian Recipe with Chickpeas

Chickpeas and Roasted Vegetables in Low-Fat Cheese Sauce

bean chart from freedigitalphotos.net

Healthy Chickpea Vegatarian Recipe

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.

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.

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: 15 min

Cook time: 1 hour

Ready in: 1 hour 15 min

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

1. pre heat oven to 220 degrees
2. prepare vegetables and cut into cubes or circles
3. place on a baking tray, sprinkle with herbs and spray with olive oil
4. 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.

cheese board from pixabay.com

To make the sauce

Melt butter in a small saucepan

Add flour, mix without lumps
Cook 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

If you want to lower the calorie count, do not add the cheese to the sauce, the plain white sauce goes well with roasted vegetables and chickpeas.

The main health benefit to eating chickpeas

chickpeas from pixabay.com

Chickpeas are really high in fibre which is great for your digestive system plus it is slow-release which helps you to feel fuller longer. That is especially handy if you are health conscious. We all know by now that it is best to maintain a steady blood sugar level throughout the day without huge surges or sudden drops. A slow-release food like this keeps your blood sugar level up there till your next meal.
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.