Title: Exploring the Versatility of Chickpeas: From Creamy Soups to Gluten-Free Dough
Introduction: The Versatility of Chickpeas
Chickpeas, also known as garbanzo beans, are a staple in many cuisines around the world. These legumes are not only delicious but also incredibly versatile, offering various culinary possibilities. In this article, we will delve into the many ways chickpeas can be used to create creamy soups, luxurious sauces, and serve as a solid base for gluten-free dough. Furthermore, we will explore a unique recipe that showcases the versatility of chickpeas – Peanut Butter and Jam Chickpea Bars. So, let’s dive into the world of chickpeas and discover the endless culinary opportunities they offer.
Unlocking the Creaminess of Chickpeas
1. Creamy Soups: When blended, chickpeas transform into a smooth, velvety consistency that can take vegan and vegetarian soups to new heights. Their natural starch content helps create a rich and creamy texture without the need for cream or dairy products. Whether it’s a classic chickpea and vegetable soup or a vibrant spicy tomato and chickpea soup, the possibilities are endless.
2. Luxurious Sauces: Chickpeas can also be transformed into silky sauces that add depth and richness to dishes. By combining chickpeas with simple pantry staples like garlic, lemon juice, and olive oil, you can create a flavorful sauce that pairs perfectly with roasted vegetables, grilled meats, or as a dressing for salads.
3. Gluten-Free Dough: Chickpeas are a game-changer for those following a gluten-free diet. Their mild flavor and binding properties make them an excellent substitute for traditional wheat-based flours. By blending chickpeas with other gluten-free ingredients like oats or almond flour, you can create a versatile dough that can be used for various baked goods and desserts.
Peanut Butter and Jam Chickpea Bars Recipe
Now, let’s take a closer look at a unique recipe that showcases the versatility of chickpeas – Peanut Butter and Jam Chickpea Bars. This recipe combines the creaminess of chickpeas with the irresistible flavors of peanut butter and strawberry jam. Here’s how to make it:
1. Heat your oven to 350°F and line an 8-inch square baking pan with parchment paper, leaving it overhanging on two sides.
2. In a food processor, blend a can of low-sodium chickpeas, honey, and vanilla extract until smooth. Add creamy peanut butter and pulse until incorporated, scraping down the sides as necessary.
3. In a small bowl, whisk together old-fashioned oats, roasted peanuts, baking powder, baking soda, and salt. Add this mixture to the food processor and pulse a few times until combined but chunky. Set aside 1 cup of the dough.
4. Transfer the remaining batter to the prepared pan and press it evenly. Gently spread strawberry jam on top and crumble the reserved dough over the jam.
5. Bake until the edges pull away from the pan and the top is firm and lightly browned, around 25 to 30 minutes. Let it cool for at least 15 minutes in the pan, then transfer to a wire rack to cool completely. Finally, cut into 16 squares and serve.
The Result: Nutritious and Delicious Treats
The Peanut Butter and Jam Chickpea Bars offer a delightful combination of flavors and textures. With each bite, you’ll experience the creaminess of chickpeas, the richness of peanut butter, and the sweetness of strawberry jam. And the best part? These bars are packed with nutrients, making them a guilt-free indulgence. With approximately 138 calories per serving, a moderate amount of healthy fats, and a good dose of fiber and protein, these bars are a nutritious treat that satisfies both your sweet tooth and your cravings for something creamy and filling.
In conclusion, chickpeas are not only full of carbs but also a versatile ingredient that can elevate your culinary creations to new heights. Whether you’re blending them into creamy soups, creating luxurious sauces, or using them as a base for gluten-free dough, chickpeas offer a world of possibilities in the kitchen. So, next time you’re looking for a nutritious and delicious addition to your meals or snacks, consider incorporating chickpeas into your recipes.
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Chickpeas are full of carbs, so when blended, they create creamy soups, luxurious sauces, and a solid base for a gluten-free dough.
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- Performances:
- 1 – 16 portion(s)
- Total Time:
- 40 minutes
Ingredients
- 1
15 oz can low sodium chickpeas, rinsed
- 2 tablespoon
Honey
- 2 teaspoonful
pure vanilla extract
- 1/2 c.
creamy peanut butter
- 23 c.
old-fashioned oat flakes
- 1/2 c.
roasted peanuts without salt
- 1 teaspoonful
baking powder
- 1/4 teaspoonful
baking soda
- 1/2 teaspoonful
kosher salt
- 1/3 c.
Strawberry jam
Addresses
-
- Passed 1Heat oven to 350°F. 8 inch line. square baking pan with parchment paper, leaving it overhanging two sides.
- Passed 2In a food processor, blend the chickpeas, honey and vanilla until smooth. Add the peanut butter and pulse to incorporate, scraping down the sides as necessary.
- Passed 3In a small bowl, whisk together the oats, peanuts, baking powder, baking soda, and salt. Add to food processor and pulse a few times until combined but chunky. Transfer 1 cup of dough to a bowl and set aside.
- Passed 4Transfer remaining batter to prepared pan and press evenly. Gently spread the jam on top and then crumble the reserved dough over the jam.
- Passed 5Bake until edges pull away from pan and top is firm and lightly browned, 25 to 30 minutes. Let cool at least 15 min. in pan; then, using the overhangs, transfer to a wire rack and let cool completely. To serve, cut into 16 squares.
Per portion: Approximately 138 calories, 7 g fat (1 g sat), 0 mg kale, 168 mg sodium, 16 g carbohydrates, 2 g fiber, 7 g sugar (6 g added sugar), 5 g pro
This article originally appeared in the October/November 2023 issue of Women’s health.
Associate Editor
Becca Miller (she/her) has been working at Good Housekeeping Test Kitchen since 2018, where she researches and writes about tasty recipes, food trends, and the best kitchen tools. She graduated from New York University with a bachelor’s degree in liberal arts focused on creative writing. She makes incredible scrambled eggs, enjoys a glass of unoaked chardonnay, and takes pride in her love of reality TV.
https://www.womenshealthmag.com/food/a45250227/pb-and-j-bars-recipe/
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