Chickpea-Bean Mash with Veggies

I was honestly surprised how this meal turned out. It might seem complicated, but it is one of the easiest and satisfying meals you can prepare. The chickpeas and beans make you feel full and the veggies complement it with good portion of vitamins and minerals.

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Ingredients:

For the veggies

  • 1 clove of garlic
  • 4 peppers ( I like to mix colours to get more vitamins)
  • 2 courgettes
  • 4 stalks of asparagus
  • salt and pepper to taste

For the Mash

  • 1 can of organic chickpeas
  • 1 can of organic cannellini beans
  • handful of fresh coriander
  • 1 clove of garlic
  • 1/2 lemon
  • 1-2 tbsp of olive oil/water
  • salt and pepper to taste

Method:

  1. Preheat oven for 180°C and preheat a pan. Crush the garlic, mix with chopped peppers and zucchini (lengthwise). Place the veggies on a baking tray with baking paper, adding a bit of salt and pepper, roast for 20 min, add the asparagus after 5-10min, depending on the size. You can eventually roast the vegetables on a pan.
  2. Roast the garlic on a pan, add the drained chickpeas and beans. When warm, turn the heat off and mash just like potatoes. Add the coriander, I love it because it adds such an interesting taste and smell to the mash, juice of lemon, bit of water or olive oil to give it the creamy consistency and salt and pepper.
  3. Serve and enjoy!

Why we like it:

  • The beans and chickpeas provide essential fibre and plant-based protein
  • Great alternative to traditional potato mash, easy and delicious
  • The peppers, courgette and asparagus have  wide variety of vitamins, including folate, B6, vitamin C and more
  • Easy meal to take out with you