It’s been a while since I last posted a savoury recipe. That’s because I like to keep my savoury meals very simple and I usually just throw some greens, veggies, grains and legumes together in a bowl, which doesn’t really require a recipe.
This bowl I’m sharing with you today is one of my favourite combinations. It has different textures (crunchy baked chickpeas vs soft sweet potato), fresh and baked components (veggies vs falafel), something sweet and salty (sweet potato vs the rest) plus it’s super nourishing. And it contains a lot of my favourite legume, which is chickpeas (also known as garbanzo beans).
Why chickpeas are AWESOME
- Nutrition/health facts first: Chickpeas are an amazing souce of fibre, plant protein (5-9g per 100g cooked chickpeas), iron, folate, copper, manganese and more (read more here).
- They are a form of complex carbohydrates which help control blood sugar levels.
- Being high in fibre and protein, they are satiating.
- They are also incredibly versatile: This recipe shows three ways on how to use chickpeas and you can also make sweet things with them such as baked goods or ‘cookie dough’, one of my favourite breakfasts at the moment (recipe coming soon). Or you just eat them plain.
You can buy cooked chickpeas which are ready to use at the supermarket. Or you can cook them yourself which is a bit more time consuming, however very simple, cheaper and it produces less waste. I recently got a 3kg bag of dry chickpeas and always cook 500g at a time. Prior to cooking, you have to soak them in water for 12 hours, then rinse them and finally cook them in fresh, unsalted water for 90-120 minutes. By adding a teaspoon of baking soda to the water, you can reduce the cooking time to as short as 20 minutes. I then freeze part of the cooked chickpeas and process the rest of them further.
Baked falafel, crispy baked chickpeas and hummus are my favourite ways of using them. Having all of them combined is just heaven. This bowl also contains sweet potato, leafy greens in form of lambs lettuce, cherry tomatoes, cucumber and walnut butter (great source of healthy fats). Each of them adds more nutrition to this bowl and altogether it’s just super tasty.
The ingredient list might seem endless and I admit it is very long. But it doesn’t have any fancy or unusual ingredients and many of them you’ll probably have at home already anyway. There are also quite a lot of steps, however they’re mostly very simple and don’t take too long. In total, I probably spent around 20 minutes preparing all the different components and another 20 minutes waiting for the baking to be done. It might take you a little longer though: Since I’ve made it multiple times before, I have a lot of practice and don’t have to look at the recipe anymore.
If you want to save some time, you could make the falafel or hummus ahead as both can be kept in the fridge for a couple of days. Whenever I make falafel, I make a big batch and eat them over the next few days. You can heat them up again or they taste delicious cold as well. Of course, you can also simply buy hummus instead of making it yourself. Truth be told, I buy it all the time.
If you remake this recipe, I would love to hear how you liked it! So please leave me a comment below or if you upload it to your Instagram, tag me at @aspoonfulofhealth_ :).
Chickpea Lover Bowl
- 1 medium sized sweet potato
- 1 teaspoon cinnamon
- 750 g cooked chickpeas or 3 cans of chickpeas
- 1 tablespoons soy sauce
- 1 teaspoon paprika powder
- 1/2 chopped onion
- 1 1/2 clove minced garlic
- 2 teaspoons cumin or to taste
- 2 teaspoons salt or to taste
- 1 1/2 teaspoon coriander
- 2 tablespoons chopped fresh parsley
- 2 tablespoons whole spelt flour
- 1/2 lemon
- 1 tablespoon olive oil
- 1 tablespoon tahini
- a splash of water to achieve the desired consistency
- cucumber cherry tomatoes, greens such as baby spinach
Preheat your oven to 175 degrees Celcius / 350 degrees Fahrenheit.
Wash (and peel if not organic) the sweet potato, cut it into cubes and mix it with 1 tsp of cinnamon and a pinch of salt. Spread the cubes on a baking tray lined with parchment paper.
Rinse the chickpeas, dry them and divide into three parts.
For the baked chickpeas: Mix one third of the chickpeas with soy sauce and paprika powder, then add them onto the baking tray.
For the falafel: Add the second third of the chickpeas to a blender along with the chopped onion, minced garlic, 1 teaspoon of cumin, 1/2 teaspoon of salt, 1 teaspoon of coriander, fresh parsley and whole spelt flour.
Form small balls (7-12) and add them onto the baking tray. Bake everything for around 30 minutes.
While they're baking, prepare the hummus: Again, using your blender, combine the last part of the chickpeas with lemon juice, 1/2 clove of garlic, olive oil, tahini, 1/2 teaspoon coriander, 1 teaspoon cumin, 1/2 teaspoon salt and enough water to get a creamy consistency.
Now, wash and chop the cucumber, cherry tomatoes and your choice of greens and divide into two bowls.
When the sweet potato, chickpeas and falafel are done baking, add them to the bowl along with a dollop of hummus.
I like to drizzle everything with walnut butter and some white vinegar but you could also make a dressing out of tahini, soy yogurt, lemon juice and salt.