Chickpeas with pumpkin recipe

We are going to teach you how to get the most out of chickpeas with a spoonful recipe that combines several plant-based foods, with a nutritionally dense result.

Last update: 12 March, 2022

Chickpeas with pumpkin can be easily prepared at home and are an excellent alternative to provide good quality energy along with a significant dose of fiber. Discover a recipe with which you can get the most out of these legumes and thus improve your diet as a whole.

Before starting, it is important to note that the presence of legumes in the diet is highly recommended. These products contain complex carbohydrates, proteins and fiber., elements necessary for the body to function properly. In addition, they are a source of essential micronutrients, such as minerals.

Ingredients for chickpeas with pumpkin

If you want to prepare some exquisite chickpeas with pumpkin, you must have the following ingredients:

  • 400 grams of dried chickpeas.
  • 300 grams of clean pumpkin.
  • 1 onion
  • 50 grams of carrot.
  • 100 grams of green beans.
  • 2 cloves of garlic.
  • 1 grated tomato.
  • 1 teaspoon of sweet paprika.
  • Extra virgin olive oil and salt.
  • Water.

As for chickpeas, we recommend that you buy a quality product and cook them at home. There is the alternative of using those that come canned, but the result will not be similar at an organoleptic level. In this case, it is convenient to spend a little more time to achieve a differential flavor.

Choosing fresh chickpeas and cooking them at home will improve the end result of this recipe.

Step by Step

  1. Put the chickpeas to soak the night before to facilitate subsequent cooking and prevent them from breaking.
  2. After about 20 hours, drain them and reserve them.
  3. Peel and clean the pumpkin. When it’s ready, cut it into medium-sized pieces. Booking.
  4. Cut the carrot into small pieces. Booking.
  5. Cut both the onion and the garlic in julienne. Booking.
  6. Grate the tomato. However, and unlike other recipes, you should not peel it or subject it to any type of cooking beforehand. Booking.
  7. Heat a little extra virgin olive oil in a pot and fry the garlic and onion with a little salt.
  8. As soon as both ingredients are lightly browned, add the grated tomato. Continue cooking over medium heat for about 5 more minutes.
  9. From here, pour in the chickpeas and sauté everything dry again to get them to aromatize.
  10. Two minutes later, add the sweet paprika and adjust the salt.
  11. Later, cover with water and cook for an hour.
  12. Over time, the texture of the chickpeas should have changed by now.
  13. At this point, add the pumpkin, the carrot in small pieces and the green beans.
  14. After stirring everything well, cook about 20 minutes over medium heat and uncovered.
  15. When the sauce has reduced slightly, adjust the salt and serve.
  16. It can be consumed at the moment, although it is a dish that lasts a couple of days in the refrigerator without problems.

Benefits of legumes

The inclusion of legumes in the context of a balanced and varied diet reports a series of health benefits. Yes indeed, it will be necessary to ensure that there are no nutritional deficiencies. Otherwise, human physiology could see its efficiency reduced, which would condition the development of chronic and complex pathologies over the years.

Better functioning of the digestive tract

Legumes are a source of fiber. This substance has been shown to be crucial for the digestive tract to function properly. On the one hand, it is capable of increasing the volume of the digestive bolus by causing greater stimulation of the mechanoreceptors and more intense intestinal peristaltic movements. In this way, constipation is prevented.

On the other hand, Regular fiber consumption is associated with a lower incidence of complex problems such as colon cancer. Experts recommend a daily consumption of 25 or 30 grams of this substance to achieve the greatest benefits. However, in most diets, barely 15 grams are reached each day.

Likewise, we must not forget that part of the fiber ferments at the intestinal level and serves as an energy substrate for the bacteria that inhabit the tube. In this way, the proliferation of microorganisms and the synthesis of short-chain fatty acids, determining compounds to control the levels of inflammation in the internal environment, are stimulated.

They contribute to weight loss

vegetables as such do not have a thermogenic effect. However, thanks to the contribution of fiber they could induce a greater feeling of satiety. This is indicated by a study published in the journal European Journal of Clinical Nutritionwhere the property of this element in order to suppress or control appetite is evidenced.

Of course, maintaining a good state of satiety in the context of a hypocaloric diet is considered decisive. Otherwise, adherence to treatment could be jeopardized. which would lead to the development of anxiety and abandonment. From here, an unwanted “rebound effect” could be generated.

Legumes provide fiber and, therefore, help maintain good intestinal transit, in addition to increasing the feeling of satiety.

They provide energy

It should not be forgotten that legumes provide good quality energy. They are a source of complex carbohydrates, nutrients that are needed to carry out high-intensity physical efforts. Not only do they contribute during the activity, but they are essential elements to generate a good subsequent recovery.

It is recommended, yes, that carbohydrates after training are consumed with a certain amount of protein of high biological value. In this way, the resynthesis of glycogen is stimulated, which will lead to less muscle damage and the body is ready as soon as possible to return to the load.

Reduce the risk of developing pathologies

Many chronic pathologies develop due to the maintenance of a sustained deficit of essential nutrients, especially vitamins and minerals. Legumes are a source of these latter elements. They manage to provide calcium, iron, zinc and copper in significant quantities, which improves the efficiency of human physiology.

Specifically, calcium is a crucial nutrient for maintaining strong bones. This is confirmed by research published in the journal Nutrients. In any case, it will be key to ensure that vitamin D is maintained in optimal ranges to guarantee the use of the mineral and its correct fixation in the bone tissue.

Prepare chickpeas with pumpkin in a simple way

As you have seen, preparing chickpeas with pumpkin at home is simple. It doesn’t take many ingredients or much time and the result is fantastic. It is a recipe especially recommended for the winter months due to its comforting character. We advise you to try it. You can also include some other vegetable such as tubers among the ingredients.

Finally, keep in mind that nutrition experts recommend including legumes in your diet at least a couple of times a week. These can be consumed under different forms of preparation. Spoon dishes are an excellent alternative, but they can also be made into salads or sautéed.

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