Beans are an excellent source of cholesterol-lowering soluble fibre and folate, a nutrient thought to reduce homocysteine levels in the blood. Homocysteine is an amino acid that, at high levels, is associated with an increased risk of heart disease and stroke.
3/4 cup (180 ml) dried white kidney beans (yields 1 1/2 cups (350 ml) cooked)
1/2 cup (125 ml) tahini paste
1 clove garlic, minced
Juice of 1/2 lemon
Dash of black pepper
1/4 cup (60 ml) extra-virgin olive oil
6 large wholemeal pitas, sliced into wedges
To cook beans: soak beans overnight in 3 cups (750 ml) cold water. Drain and rinse well. Bring large pot of water to a boil. Place beans in boiling water and cook uncovered for 10 minutes. Reduce heat to a simmer and continue cooking beans uncovered for approximately 1 hour. Skim off any foam that forms. Drain and rinse beans in cold water.
Add cooked beans, tahini paste, garlic, lemon juice and pepper to food processor. While processing, slowly pour in olive oil. Process until ingredients are well combined.
Serve with wholegrain pita wedges.
Each serving contains: 850 kilojoules; 6 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 5 g fibre; 180 mg salt.
source: "Snack Time", alive Australia #011, autumn 2012
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.