Alexis, Author at Pure and Plant-Based

Creamy Plant-Based Garlic Pasta

August 15, 2019

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Creamy plant-based garlic pasta that is full of flavor. This pasta is incredibly delicious and super easy to make. It is also dairy-free, nut-free, oil-free and plant-based as it is made using canned coconut milk. The sauce can also be used as a decadent vegan Alfredo.

Perfect for pasta lovers, this creamy plant-based garlic pasta is absolutely mouthwatering while also being incredibly easy to make. In fact, it can be made using one pot, which means less dishes and less hassle. This creamy, garlicky sauce is made using canned coconut milk, making it dairy-free, nut-free, and oil-free while also being completely vegan.

The sauce is also very versatile and can be used as a vegan Alfredo. Simply just replace the spaghetti noodles with fettuccine. Sun dried tomatoes and peas go perfectly in this recipe, but they can easily be switched out with your favorite veggies. Broccoli, mushrooms, or roasted cauliflower would all be delicious add ins. By using whole wheat noodles, you are also making this dish much healthier. An easy, decadent recipe that is sure to hit the spot and become a dinner time favorite.

Disclaimer: In the name of full transparency, this blog post contains affiliate links. Purchases made through such links may result in a small commission for me (at no extra cost for you). As an Amazon Associate I earn from qualifying purchases, which helps to keep this blog alive!

If you try this creamy plant-based garlic pasta, or any other recipes, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

5 from 3 votes

Creamy Plant-Based Garlic Pasta / Vegan Alfredo

Creamy, garlicky pasta that is full of flavor. This pasta is incredibly delicious and super easy to make. It is also dairy-free, nut-free, oil-free and plant-based as it is made using canned coconut milk. The sauce can also be used as a decadent vegan Alfredo.

Course Dinner

Cuisine Italian, Plant-Based, Vegan

Keyword pasta, plant-based dinner

Prep Time 5 minutes

Cook Time 15 minutes

Servings 6 servings

Ingredients

1 box whole wheat noodles
1 onion
4 large garlic cloves
1 can coconut milk (must be canned)
3 tbs nutritional yeast
1/2 tsp salt + more to taste
1 1/3 cup peas
1 cup sun-dried tomatoes
1 handful spinach

Instructions

Using a pasta pot, cook pasta while preparing the sauce.
Chop up onion and 3 garlic cloves. Add them to a saute pan or skillet on medium heat with enough water to make sure they don't stick. Saute for 5 minutes or until the onions are soft.
Once the onion and garlic cloves are soft, add the can of coconut milk. Stir together and let simmer for 3 minutes. Add nutritional yeast and salt.
Chop a handful of spinach and add to the pan along with the peas.
Once you have a nice creamy sauce, remove from heat and add sun-dried tomatoes.
Note: If the sauce is too thin, add arrowroot powder to thicken it.
Drain pasta and add to a large bowl. Pour sauce on top and stir to combine.
Finely chop remaining garlic clove or use a garlic press. Stir into pasta.

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Oil-Free Whole Wheat Flour Tortillas

August 8, 2019

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3 ingredient whole wheat flour tortillas. These delicious tortillas are a great alternative to the overly processed tortillas found on store shelves. They are also completely oil-free and suitable for wfpb dieters. Healthy, delicious and simple!

Who doesn’t love fresh homemade tortillas? How about a super simple recipe for homemade flour tortillas made using whole wheat flour and no oil? With only 3 ingredients, one of which being water, these oil-free whole wheat tortillas have a great flavor and are perfectly pliable. Fill with your favorite burritos fillings, simple and quick bean burritos or even stuff them with this cauliflower walnut taco meat. Whatever you choose to put inside, you are sure to love these tortillas!

Notes

• When making the tortilla dough, it is important to use the correct ratio of dry to wet. If the dough is too wet, it ill be impossible roll out or press the dough. When this is the case, add more flour by the spoonful. If the dough is too dry, the tortillas will crack and won’t be pliable. Add more hot water by the tablespoon until the dough becomes stickier.

• If you make tortillas often, I’d highly suggest an electric tortilla press. This press par-cooks the tortillas and is much easier to use them a normal tortilla press.

• Using a cast iron griddle on the smooth side is the best way to cook tortillas. Just make sure it doesn’t get too hot as it will burn the tortillas before they are able to full cook.

• Make a double batch and freeze the remaining to have tortilla on hand when you don’t have time to make them.

If you try these oil-free whole wheat tortillas, or any other recipes, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

5 from 8 votes

Oil-Free Whole Wheat Flour Tortillas

Prep Time 15 minutes

Cook Time 10 minutes

Servings 15 -17 tortillas

Ingredients

4 cups whole wheat flour (480 grams)
1 tsp salt
1 1/2 cup hot water

Instructions

Using a stand mixer, mix together flour and salt.
Heat water in microwave until the water is hot.
Mix in about a half a cup of water to the flour at a time. You want to make sure you are not getting your dough too sticky by adding too much water. You want to be able to roll the dough into a ball without it sticking everywhere but it is still somewhat sticky to the touch.
Mix on medium to medium high for a few minutes to knead the dough. Then, let sit for 2-3 minutes.
One-by-one, measure out a 50 gram dough ball using a kitchen scale. Keep a warm, slightly damp towel over the remaining dough to avoid letting it dry out.
If you are using a tortilla press: It is easier to add a folded piece of parchment paper to the tortilla press before pressing the dough. Take the dough ball and place it in the center of the press. Press down firmly until the dough is thin and evenly spread out.
If you do not have a tortilla press: Use a well floured surface and place your dough ball on top. Rolled it out using a rolling pin until the dough in thin and evenly spread out.
Heat a well-seasoned cast iron griddle or skillet. Do not put the tortillas on the griddle until it has completely heat up, this will make the tortillas not pliable.
Once the griddle is fully heated, place the tortilla on the pan. Once the tortilla begins to bubble, flip over and cook the other side.
Place the cooked tortillas in a tortilla holder or cover with a towel. This allows the tortilla to sweat making them more pliable and preventing them from breaking.
Store in a plastic bag in the fridge or freeze for later.

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Fluffy Whole Wheat Plant-Based Pancakes

July 31, 2019

Plant-based pancakes made with clean and wholesome ingredients, perfect for a healthy and guilt-free breakfast or brunch. This easy recipe makes deliciously fluffy pancakes that is perfect for the whole family.

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Fresh, homemade pancakes are the best Saturday morning tradition. There is nothing better than a warm stack topped with fresh fruit and drizzled with maple syrup. Perfect for breakfast or to have for brunch, these pancakes are sure to be a hit.

These pancakes are perfect, being light and fluffy They are made using 100% whole wheat flour giving them a hearty serving of whole grains. This recipe is also oil-free, sugar-free, and completely plant-based. Both the oil and sugar are completely unnecessary, as this recipe is great without. The use of simple ingredients makes these healthy pancakes sure to become a weekend favorite.

If you like plant-based pancakes, try these other breakfast recipes!

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If you try these plant-based pancakes, or any other Pure and Plant-Based recipe, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

5 from 4 votes

Healthy Plant-Based Whole Wheat Pancakes

Pancakes made with clean and wholesome ingredients, perfect for a healthy and guilt-free breakfast or brunch. Made with no oil, no sugar, and 100% whole wheat, these plant-based pancakes are both nutritious and delicious. This easy recipe makes deliciously fluffy pancakes that are perfect for the whole family!

Course Breakfast

Cuisine Plant-Based, Vegan

Keyword breakfast, healthy breakfast, oil-free, pancakes, refined sugar-free, whole wheat

Prep Time 10 minutes

Cook Time 15 minutes

Servings 10 -12 pancakes

Ingredients

2 cups whole wheat flour
1 cup almond milk
2 tbs apple cider vinegar
1/2 tbs baking soda
1/2 tsp baking powder
2 tbs ground flaxseed
1/2 tsp salt
1 cup water

Instructions

Combine the apple cider vinegar and almond milk in a large bowl. Let sit while continuing with recipe.
In a separate mixing bowl, combine the flour, baking soda, baking powder, ground flaxseed and salt.
Add water to the apple cider vinegar and milk.
Mix in dry ingredients to the wet.
Heat a well-seasoned cast iron griddle or large greased skillet on medium heat.
Using a ladle, scoop the desired amount of batter onto the griddle. Allow the batter to cook until bubbles appear on top, then flip to cook the other side.
Serve with maple syrup, peanut butter, fresh fruit, or your favorite pancake toppings.

Recipe Notes

This recipe does great in the freezer. Make a double batch and freeze the remaining in a freezer bag for quick pancakes on demand.

If your making this recipe for a family or larger group, double the recipe. For a family of 5, doubling the recipe works great with a few left over.

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Three Bean Kale and Quinoa Salad

June 13, 2019

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A perfect summertime recipe, this three bean kale and quinoa salad is extremely healthy of full of beneficial superfoods. All the vegetables makes this salad light and fresh while the quinoa provides a hearty grain that helps to keep you full. In addition, it’s easy to throw together and does great in the freezer, just defrost and add fresh veggies.

Three bean kale and quinoa salad is a perfect summertime dinner. It can be enjoyed cold, which makes it perfect for warm nights. Additionally, this recipe is easy and quick to throw together and does great in the freezer.

This recipe is a superfood salad, with many of it’s ingredients being some of the healthiest foods you can consume. Legumes, kale, garlic and quinoa are all nutrient dense and powerful ingredients that provide a vast amount of health benefits.

Beans should be a staple in everyone’s diet. There are full of amazing health benefits as well as being a great source of plant-based protein. Chickpeas are also extremely healthy and offer many health benefits. In addition, the use of kale provides an abundance of antioxidants and essential vitamins and nutrients.

If you try this recipe, or any other Pure and Plant-Based recipes, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

3 Bean Kale & Quinoa Salad

A perfect summertime recipe, this three bean kale and quinoa salad is extremely healthy of full of beneficial superfoods. All the vegetables makes this salad light and fresh while the quinoa provides a hearty grain that helps to keep you full. In addition, it's easy to throw together and does great in the freezer, just defrost and add fresh veggies.

Course Dinner

Cuisine Plant-Based, Vegan

Keyword garbanzo beans, plant-based dinner

Prep Time 5 minutes

Cook Time 10 minutes

Ingredients

1/2 cup uncooked quinoa ( about 1 1/2 cups cooked )
1 1/2 cup cooked black beans
1 1/2 cup cooked chickpeas aka garbanzo beans
1 1/2 cup cooked pinto beans
1/2 cup loose parsley
4 cups chopped kale
2 tbs lime juice
2 tsp oregano
2 garlic cloves
salt and pepper to taste
1/2 cucumber
1 bell pepper
1 tomato
1/2 onion
1 jalapeño (optional)

Instructions

Cook beans. Here, you can either cook all the beans together in an instant pot or on the stove. Alternatively, you can cook a pound of each separately and freeze the remaining for other meals. You can also use drained, canned beans.
Add uncooked qunioa to sauce pan with 1 cup of water. Cook on medium for about 10 minutes or until quinoa is soft.
While the quinoa is cooking, combine all of the beans in a large bowl.
Chop the parsley and kale. Add to beans.
Add cooked quinoa to the bowl. Stir to combine and then add lime juice, oregano, garlic cloves, salt and pepper.
Dice tomato, cucumber, bell pepper, onion, and jalapeño.
Serve bean salad and add the chopped fresh vegetables on top.

Recipe Notes

This recipe is great to double and freeze for later. Simply defrost, chop fresh vegetables and add to the salad.

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Cacao Powder vs Cocoa Powder

June 10, 2019

There is a lot of confusion when it comes to cacao vs cocoa powder. For some, they don’t even realize that there is a difference between the two. However, this difference is what makes one a superfood and the other overly-processed. Learn more about what makes them different, which is healthier and all things cacao.

What is Cacao Powder?

Cacao is essentially the purest form of chocolate. All chocolate is derived from the Theobroma cacao or simply, cacao tree. This tree produces pods that contain the edible seeds encased in a white pulp. These seeds, or cacao beans, are fermented for a few day before being dried. The beans are then cold-pressed and ground to make raw cacao powder.

What are Cacao Nibs?

Cacao nibs are crushed cacao beans that have been through the drying and fermenting process. They are the least processed product of the cacao bean. These crunchy nibs have a bitter, intense chocolate flavor.

Although small, they are packed with nutrients while also being relatively low in sugar. An excellent source of magnesium and antioxidants, cacao nibs are a popular, healthy and unprocessed option for topping smoothies, mixing into oatmeal, or adding to trail mix.

What is Cacao Butter?

Cacao butter is the fat that is extracted from the cacao bean as a result of the cold-pressing process. This creamy, pale yellow fat tastes bitter but has a semi-sweet, chocolaty smell.

The uses of cacao butter ranges from chocolate bars to toiletries such as lotion and shampoo. Though, ‘cocoa butter’ is more commonly found among ingredient lists. However, contrary to what some may say, cacao butter and cocoa butter are NOT the same thing.

So, what is the difference between cacao butter and cocoa butter? Although they are both derived from the cacao nib, the difference is in how they are processed. Cocoa butter is the more processed of the two. It is extracted from cacao beans that have been roasted at high temperatures. In contrast, cacao butter is minimally processed and is extracted from beans that have been fermented, but not roasted at the same high temperatures that kill off the majority of the cacao’s nutrients.

What is the Difference Between Cacao Powder and Cocoa Powder?

Although they can be used interchangeably, cacao powder and cocoa powder are two different products. Both a byproduct from the seed of the Theobroma cacao tree, the difference between these two powders are in the way they are processed.

Cocoa powder is made from cacao beans that have been dried, fermented and then roasted at high temperatures. After roasting, their hulls are removed and a hydraulic press is used in order to extract the fat, better known as cocoa butter. The remaining solids are then ground into cocoa powder.

To obtain cacao powder, the processes are almost identical. However, the cacao beans are not roasted using high-heat. Instead, the beans skip the roasting stage and are cold-pressed in order to extract cacao butter. The remaining solids are then ground into cacao powder. Because the beans are unroasted, cacao powder is often labeled as ‘raw’.

Is Cacao Powder or Cocoa Powder Healthier?

When it comes to cacao vs cocoa and which is healthier, cacao reins supreme. Once again, this comes down to the ways in which the beans are processed.

When cocoa powder is made, the cacao beans are roasted using high temperatures. This high-heat processing diminishes the abundance of nutrients found in the raw cacao bean. Many cocoa powders are even taken a step further and treated with alkali, (Dutch Processed), in order to reduce bitterness and change the appearance of the cocoa. This further reduces cocoa powder’s nutritional content and potential health benefits.

In contrast, cacao powder does not come from beans roasted at high temperatures. As a result, the copious amount of nutrients are still intact when the beans are ground into powder. Cacao powder is also far less processed and the closest you can get to the raw cacao bean. Cacao powder is full of nutritious health benefits making it the healthier option of the two.

What are the Health Benefits of Cacao Powder?

In short, cacao powder is a superfood that is loaded with many different health benefits. Here is just a few:

High in Calcium

Cacao powder is an excellent source of calcium. Calcium is imperative to bone health and allows our muscles and heart to properly function.

Rich in Magnesium

Cacao is one of the richest sources of magnesium, containing 499 mg of magnesium in 100 grams. Magnesium is an extremely important mineral that is essential for our bodies to properly function . Many people are unknowingly magnesium deficient, which can cause underlying health issues.

Full of Antioxidants

Antioxidants are important in disease prevention. They help prevent and minimize free radicals that contribute to diseases and cancer. Cacao is one of the richest sources of antioxidants, containing more than antioxidant-rich blueberries.

Can Help Improve Mood, Anxiety, & Depression

Cacao powder contains a variety of active compounds and nutrients that help to reduce anxiety and improve your mood. Cacao powder also contains a natural anti-depressant while stimulating a positive mindset.

How Do You Use Cacao Powder?

Cacao powder has an intense chocolate flavor that closely resembles cocoa powder. They have similar tastes and textures and can be used interchangeably without changing the outcome of a recipe. Therefore, if a recipe call for cocoa powder, just use equal parts cacao powder.

Cacao powder is great for making homemade chocolate, chocolate breakfast bread, ice cream, smoothies, oatmeal and so much more! This super food’s uses are endless and a healthy way to get your chocolate fix.

Where Do You Buy Cacao?

Cacao powder can be tricky to find as many stores only carry cocoa powder. If a store does carry cacao powder, it is often not with the rest of the cocoa powders. Sometimes it can be found by the flour while in other stores it is in a special ‘health food’ section. As for cacao butter and cacao nibs, many stores don’t carry them and it is just easier to buy them online.

Online retailers, such as Amazon, often carry a greater variety of cacao powder, cacao nibs, and cacao butter.

What are some of your favorite ways to use cacao? Let us know in the comments below!

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Whole Wheat Chocolate Breakfast Bread

June 6, 2019

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This rich, chocolate breakfast bread is made with whole wheat flour and cacao powder. It is also oil-free, refined sugar-free, and completely plant-based/vegan. It is made with simple ingredients making it an easy recipe that is both nutritious and delicious.

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This guilt-free whole wheat chocolate bread is rich, not too sweet, and a perfect way to satisfy your chocolate craving.

Made with cacao powder and whole wheat flour, this chocolate bread is nutrient packed and a great choice for a healthy, hearty breakfast. In addition, this recipe contains no oil or refined sugar and is made with nothing but clean and wholesome ingredients.

Make a loaf to freeze and have slices of chocolate bread on demand. Warm up a piece and spread peanut butter on top for chocolaty peanut butter goodness that is completely nutritious.

Try These Whole Wheat, Oil-Free Breakfast Breads!

Notes

• Because this recipe uses all whole wheat flour, the texture of the bread will be different than bread made with all-purpose. Baking with whole wheat flour and no oil typically results in a denser end product. The use of whole wheat flour gives the bread greater nutritional value as well as being a less processed and an overall healthier alternative to all-purpose flour.

• It is important that you do not over-stir the batter. Over stirring will cause the bread to be very dense. This is because it breaks up the bubbles in the batter that make the bread lighter.

• The bananas are part of the liquid portion of this bread. So, it is important to make sure they are fully mashed. It is easiest to use a standing mixer or hand mixer and beat the bananas on medium for a few minutes.

• Avoid using an aluminum loaf pan. Opt for a glass loaf pan and line with parchment paper or cover in unrefined, virgin coconut oil.

• Make sure to bake the chocolate bread until it is completely cooked throughout. Insert a toothpick in the center, if it comes out clean remove the bread from the oven. Removing the bread too soon will cause the center to sink. Leaving the bread in the oven for too long will result is a dryer and more crumbly bread.

• Use cacao powder instead of cocoa powder for a nutrient rich alternative that will add greater nutritional value to the bread. You can read more about the difference between cacao powder and cocoa powder here.

If you try this recipe, or any other Pure and Plant-Based recipes, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

5 from 3 votes

Whole Wheat Chocolate Breakfast Bread

Course Breakfast

Cuisine Plant-Based, Vegan

Keyword chocolate bread

Prep Time 15 minutes

Cook Time 55 minutes

Total Time 1 hour 10 minutes

Ingredients

210 grams whole wheat flour (about 1 3/4 cup)
1/4 heaping cup cacao powder
1/2 tsp baking soda
1/2 tsp salt
2 ripe bananas
1 cup coffee
1/4 cup maple syrup
2 tbs peanut butter
1 tbs apple cider vinegar
1 tsp almond extract

Instructions

Preheat oven to 350°F. Cover a loaf pan with parchment paper. Set aside.
In a medium sized mixing bowl, whisk together whole wheat flour, cacao powder, baking soda and salt. Set aside.
Using a stand or hand mixer, add the ripe bananas to the bowl. Mix on medium until the bananas are smooth.
In the mixing bowl add coffee, maple syrup, apple cider vinegar, almond extract and peanut butter. Mix on low until everything is combined.
Taking your dry ingredients, slowly add them to your wet mixture. It is best to hand stir these together as it is important not to over stir the bread batter.
Transfer the bread batter to the loaf pan.
Bake for 50 minutes to one hour. Insert a toothpick into the center to make sure the bread is cooked thoroughly. *Removing the bread from the oven before it is completely baked will cause the center to sink.*
Allow the chocolate bread to fully cool before slicing.
Enjoy toasted, topped with peanut butter, or simply as it is. Slice the bread into slices and freeze for an easy, healthy and quick heat-and-eat breakfast or snack.

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Whole Wheat Blueberry Bread

May 20, 2019

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This whole wheat blueberry bread is another great oil-free and refined sugar-free recipe. Made with 100% whole wheat flour, this bread is hearty and a great source of whole grains while also being incredibly delicious!

Looking for a healthy, hearty breakfast? Look no further than this whole wheat blueberry bread! This bread recipe is oil-free and refined sugar-free making it a great whole food, plant-based bread. The addition of blueberries add a dose of antioxidants while the use of whole wheat flour provides a heart healthy whole grain. This bread is great to make along with other oil and refined sugar-free breads such as this whole wheat banana bread or chocolate bread. Make a few loafs, then slice and freeze for an easy and convenient breakfast. Warm up a slice and top with your favorite nut butter for a quick and filling snack that is completely guilt-free!

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Notes

• Because this recipe uses all whole wheat flour, the texture of the bread will be different than bread made with all-purpose. Baking with whole wheat flour and no oil typically results in a denser and darker end product. The use of whole wheat flour gives the bread greater nutritional value as well as being a less processed and an overall healthier alternative to all-purpose flour.

• It is important that you do not over-stir the batter. Over stirring will cause the bread to be very dense. This is because it breaks up the bubbles in the batter that make the bread lighter.

• If you don’t have fresh blueberries, frozen works perfectly. The only difference is when folding in the frozen blueberries, they will make the batter turn purple and will result in a darker bread.

• Avoid using an aluminum loaf pan. Opt for a glass loaf pan and line with parchment paper or cover in unrefined, virgin coconut oil.

• Make sure to bake the blueberry bread until it is completely cooked throughout. Insert a toothpick in the center, if it comes out clean remove the bread from the oven. Removing the bread too soon will cause the center to sink. Leaving the bread in the oven for too long will result is a dryer and more crumbly bread.

If you try this recipe, or any other Pure and Plant-Based recipes, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

Whole Wheat Blueberry Bread

This whole wheat blueberry bread is easy to make and so delicious! Made with 100% whole wheat flour among other clean and nutritious ingredients, this blueberry bread is also oil-free, refined sugar-free, vegan and wfpb! Make an extra loaf and freeze for an easy, healthy breakfast or snack. Top it with a scoop of nice cream for dessert!

Course Breakfast

Cuisine Plant-Based, Vegan

Keyword whole wheat blueberry bread

Prep Time 10 minutes

Cook Time 55 minutes

Total Time 1 hour 5 minutes

Ingredients

240 grams whole wheat flour (2 cups)
1 1/2 tsp baking soda
1/2 tsp salt
2 medium, ripe bananas
1/2 cup orange juice
1 tbs apple cider vinegar
1/2 cup apple sauce
1/4 cup maple syrup
2 tbs peanut butter
1 tbs lemon or lime juice
1 tsp almond extract
1 cup blueberries fresh or frozen

Instructions

Preheat oven to 350°F. Cover a loaf pan with parchment paper. Set aside.
In a medium sized mixing bowl, whisk together whole wheat flour, baking soda and salt. Set aside.
Using a stand or handheld mixer, add the ripe bananas to the bowl. Mix on medium until the bananas are smooth.
In the mixing bowl add orange juice, apple sauce, maple syrup, apple cider vinegar, lime juice, almond extract and peanut butter. Mix on low until everything is combined.
Taking your dry ingredients, slowly add them to your wet mixture. It is best to hand stir these together as it is important not to over stir the bread batter.
Fold in blueberries.
Transfer the bread batter to the loaf pan. Sprinkle a handful of blueberries on top and lightly press them into the batter.
Bake for 50 minutes to one hour. Insert a toothpick into the center to make sure the bread is cooked thoroughly. *Removing the bread from the oven before it is completely baked will cause the center to sink.*
Allow the bread to fully cool before slicing.
Enjoy fresh blueberry bread or slice the bread and freeze for an easy, healthy and quick heat-and-eat breakfast or snack.

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5 Incredible Health Benefits of Chickpeas (Garbanzo Beans)

May 7, 2019

Chickpeas, also commonly referred to as garbanzo beans, are apart of the legume family along with beans, peanuts, lentils, and peas. They are a type of pulse, which is an edible seed that is grown in a pod.

Believed to be first originated in the Mediterranean region, chickpeas have been apart of human’s diets since as early as 5500 BC. (1)In fact, they are one of the earliest cultivated crops.

Nowadays, chickpeas are a staple in many popular dishes, sides, dips, and even desserts. These incredibly versatile legumes can become anything from curry, to tacos, to hummus, and even brownies! They are even delicious by themselves. Cultures around the world rely on chickpeas as a key component in their diets and for good reason. Learn about some of the important health benefits of chickpeas.

What are the health benefits of chickpeas?

1. Source of Plant-Based Protein

Chickpeas are packed with key vitamins and nutrients. They make for a great addition to anybody’s diet, but are essential in a whole foods, plant-based diet. One reason being because they are a great source of plant-based protein.

Chickpeas contain roughly 9 grams of protein per half cup of cooked chickpeas. This makes chickpeas a great addition to meals for those looking to increase their protein intake on a plant-based diet. Because of their versatility, chickpeas are an easy substitute for animal sourced protein. For example, swap out chicken for chickpeas in recipes like chicken noodle soup or chicken salad for an inexpensive, healthier, and nutrient dense alternative.

2. Lowers the Risk of Cancer

Another one of the health benefits of chickpeas is their ability to lower your risk of cancer. When chickpeas are consumed, a type of fatty acid called butyrate is produced. (2) Butyrate aids in gut health and is essential in allowing your digestive system to function properly. This fatty acid also contains anti-inflammatory effects and promotes apoptosis (death) of the cells, which in turn helps to prevent and protect against different cancers such as colon cancer. (3) In contrast, processed and red meats are known to increase the rick of colon cancer. (4)Therefor, it is important to consume a diet full of plant-based foods that have the ability to greatly reduce this alarming risk.

In addition, chickpeas contain other dietary bioactive compounds. Dietary bioactive compounds are chemical compounds that can be find in different plant-based whole foods. These compounds are essential in promoting good health. Those found in chickpeas include lycopene, Biochanin A, and saponins, all of which have been shown to reduce the risk of different types of cancer, as stated in this review.

Recipes with Chickpeas

3. Full of Essential Vitamins and Minerals

Chickpeas are full of essential vitamins and minerals necessary for a healthy, balanced diet. They are an incredibly nutrient dense food. By consuming chickpeas, you will aid in increasing your body’s intake of other essential nutrients as well.

Chickpeas are an excellent natural source of iron, magnesium, and zinc while also containing folic acid, vitamin A, vitamin E and B vitamins. (5) All of these vitamins and minerals are essential for a healthy and properly functioning body. In fact, most people do not realize that different health issues are associated with being deficient in certain vitamins. Therefore, it is important to incorporate a wide variety of whole foods that contain many of these different vitamins and minerals. Chickpeas are a great vitamin and mineral rich option that should be regularly included in your diet.

4. Lowers the Risk of Coronary Heart Disease

Coronary heart disease occurs when the coronary arteries begin to narrow due to extreme plaque buildup overtime. This buildup is detrimental to ones health and potentially deadly, as it causes restricted blow flow that can in turn lead to a heart attack or stroke. What most people don’t realize is that this buildup is often directly related to what people eat, with the consumption of animal products and fried foods high in trans and saturated fats being the main culprits.

This is where chickpeas come in. Frequently consuming these legumes has the potential to lower the risk, prevent and reverse coronary heart disease. This being because chickpeas are high in fiber, containing 18 grams of fiber per 1/2 cup of uncooked chickpeas.

Chickpeas contain a type of fiber called soluble fiber. Soluble fiber is an important component in one’s diet, especially when it comes to your arteries. This being because soluble fiber turns to a gel during the digestive process and binds to cholesterol particles. It then helps to flush out the bad cholesterol and clean your arteries, thus lowering your risk of CHD. (6)

5. Promotes Weight Loss

When trying to lose weight, it is important to not only focus on exercise, but the foods you eat as well. Chickpeas are a great option to add into your diet as they promote weight loss. This is because chickpeas are a great source of fiber, and while this alone offers many health benefits, having a diet high in fiber is important when it comes to controlling and reducing your weight. In fact, most people do not get enough fiber in their diets. The average adult in the United States is only consuming less than half of the recommended amount of dietary fiber. (7) Consuming foods high in fiber like chickpeas also helps you to feel satiated for longer periods of time which can in turn help avoid overeating and the desire to snack, leading to weight loss.

How to Cook Chickpeas

Along with the incredible health benefits of chickpeas, they are very versatile and there are infinite different ways to incorporate them into meals. Start by purchasing organic, dried chickpeas. (Note: If you cannot find ‘chickpeas’ try looking for garbanzo beans. Different brands may label them by their different names.) If you opt for chickpeas in a can, in which there is no soaking necessary, be sure that the can is BPA-free.

First, it is important to start by sorting your chickpeas, removing any rocks or debris from what might be mixed into the dried chickpeas. Measure out the amount of chickpeas you need and add them to a colander. Thoroughly rinse the chickpeas and transfer them into a large bowl. Next, fill the bowl completely with water, you want the chickpeas to be completely submerged with enough extra water for them to soak up as they will double in size. Allow chickpeas to soak over night. When you are ready to cook the chickpeas, drain excess water and rinse.

Instant Pot

Instant pots are great when it comes to cooking chickpeas as well as other legumes and especially beans. To use an instant pot, add rinsed chickpeas, a few bay leaves and about a teaspoon of baking soda. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas and cover with about an inch to an inch and half of water. Press the ‘bean’ button or set the timer to 18 minutes. (Note: Not all pressure cookers are the same. It is recommended to check your manual for more precise cooking times.) Over cooking them will cause them to be too mushy.

Crock-Pot / Slow Cooker

If you are using a crock-pot, follow all the same as above. Add soaked chickpeas, baking soda and bay leaves to the pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Cover the chickpeas with several inches of water. Cook on high for 2-3 hours or until the chickpeas are tender but not too soft or mushy.

Stovetop

To cook chickpeas on the stove, take soaked chickpeas, a teaspoon of baking soda and a few bay leaves and add them to a large pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas in water with enough to go several inches above them. On high heat, bring the water to a boil. Once it is boiling reduce heat and allow to simmer for about an hour to an hour and a half. Check on the chickpeas to ensure they do not run out of water. When the chickpeas are tender but not too soft, remove from heat.

If at any point, your chickpeas turn out too mushy, no worries! Use them to make easy, oil-free hummus! Find the recipe here.

Recipes with Chickpeas

What are some of your favorite things to do with chickpeas? What do you think about the incredible health benefits of chickpeas? Let us know in the comments below.

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Whole Wheat Banana Bread (Plant-Based & Oil-Free)

April 23, 2019

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This oil-free banana bread contains whole wheat flour and is made with only healthy ingredients. It is also refined sugar-free and completely plant-based/vegan. It is made with simple ingredients making it an easy recipe that is both nutritious and delicious.

Homemade banana bread is a classic household recipe and a perfect way to use those overly ripe bananas. Nothing quite compares to the sweet smell of a loaf fresh out of the oven. While most banana breads are full of refined-sugar and various unhealthy fats, this recipe contains nothing but clean ingredients, while also being both oil and refined sugar-free. This makes it the perfect guilt-free recipe to always have on hand. In addition to this recipe, this breakfast chocolate bread and this blueberry bread use the same healthy base ingredients.

The ripe bananas along with the maple syrup allow for just enough sweetness where it doesn’t over power the bread. Meanwhile, the use of whole wheat flour provides a nutritious alternative to the more commonly used all purpose. One ingredient not usually found in banana bread is peanut butter. This secret ingredient is a healthy fat that is used is place of what would typically be butter without altering the classic banana bread flavor.

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Notes

• Because this recipe uses all whole wheat flour, the texture of the bread will be different than bread made with all-purpose. Baking with whole wheat flour and no oil typically results in a denser and darker end product. The use of whole wheat flour gives the bread greater nutritional value as well as being a less processed and an overall healthier alternative to all-purpose flour.

• It is important that you do not over-stir the batter. Over stirring will cause the bread to be very dense. This is because it breaks up the bubbles in the batter that make the bread lighter.

• Avoid using an aluminum loaf pan. Opt for a glass loaf pan and line with parchment paper or cover in unrefined, virgin coconut oil.

• Make sure to bake the banana bread until it is completely cooked throughout. Insert a toothpick in the center, if it comes out clean remove the bread from the oven. Removing the bread too soon will cause the center to sink. Leaving the bread in the oven for too long will result is a dryer and more crumbly bread.

If you try this oil free banana bread recipe, or any other recipes, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

5 from 4 votes

Whole Wheat Banana Bread

This whole wheat banana bread is easy to make and so delicious! Made with whole wheat flour among other clean and nutritious ingredients, this banana bread is also oil-free, refined sugar-free, vegan and wfpb! Make an extra loaf and freeze for an easy, healthy breakfast or snack. Top it with a scoop of nice cream for dessert!

Course Breakfast, Dessert

Cuisine Plant-Based, Vegan

Keyword banana bread, bananas, bread, breakfast bread, healthy breakfast, oil-free, whole wheat

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Ingredients

240 grams whole wheat flour (2 cups)
1 1/2 tsp baking soda
1 tbs cinnamon
1/4 tsp nutmeg
1/8 tsp cloves
1/2 tsp salt
4 medium, ripe bananas (roughly 1 1/2 cups ,mashed)
1/2 cup apple sauce
1/4 cup maple syrup (add more if your like your bread sweeter or if your bananas aren't super ripe)
1 tbs apple cider vinegar
1 tsp almond extract (can sub for vanilla extract)
2 tbs peanut butter
1/2 cup walnuts (optional)

Instructions

Refer to notes above for help regarding this recipe.
Preheat oven to 350°F. Cover a loaf pan with parchment paper. Set aside.
In a medium sized bowl, whisk together flour, baking soda, cinnamon, nutmeg, cloves, and salt. Set aside.
Using a stand or handheld mixer add applesauce, maple syrup, apple cider vinegar, almond extract and peanut butter. Mix together until everything is combined.
Add your bananas to the mixer and mix until they are mashed and incorporated into the wet ingredients.
Taking your dry ingredients, slowly add them to your wet mixture. It is best to hand stir these together as it is important not to over stir the bread batter.
Chop the walnuts.
Transfer the bread batter to the loaf pan. Sprinkle the chopped walnuts on top and lightly press them into the batter.
Bake for 45 minutes to one hour. Insert a toothpick into the center to make sure the bread is cooked thoroughly. If it comes out clean, the bread it done. *Removing the bread from the oven before it is completely baked will cause the center to sink in the center.*
Allow the banana bread to fully cool before slicing.
Enjoy toasted, topped with almond butter, or simply as it is. Cut the banana bread into slices and freeze for an easy, healthy and quick heat-and-eat breakfast or snack.

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Easy Zesty Kale Salad with Walnuts & Raisins

February 21, 2019

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This zesty kale salad is extremely easy to make and takes just about 15 minutes to throw together. The lemon juice adds a delicious zesty flavor while the walnut add a nice crunch and the raisins give a hint of sweetness. It is a great side to a main dish or a light and easy lunch. Furthermore, this salad is full of nutrients and a deliciously healthy recipe.

Super Food Salad

Kale, a cruciferous leafy green that is one of the most commonly known super foods and for good reason. Kale is an extremely nutrient dense plant that is apart of the cabbage family. It is among some of the most nutrient dense foods you can eat. Kale is full of iron, in fact it contains more iron per calorie than beef. In addition to the many other health benefits, kale is an excellent source of calcium, vitamin C, vitamin K, and vitamin A.

If you try this recipe, or any other recipes, make sure to to use #pureandplantbased on Instagram or tag us on Facebook!

Zesty Kale Salad with Walnuts & Raisins

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings 5

Ingredients

1 bunch of kale
1 bell pepper
1/2 cup onion
1/2 cup chopped walnuts
1/4 cup raisins
2 garlic cloves
splash of lemon juice
salt & pepper to taste

Instructions

Saute pepper, onion, and one garlic clove.
Chop and steam kale.
Add kale, chopped walnuts, raisins, lemon juice, salt, pepper and sauteed green pepper and onion into a bowl. Stir to combine.
Press fresh garlic clove and stir.
Serve as a side or double to recipe for a healthy and easy meal.

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What are the health benefits of chickpeas?

1. Source of Plant-Based Protein

2. Lowers the Risk of Cancer

Recipes with Chickpeas

3. Full of Essential Vitamins and Minerals

4. Lowers the Risk of Coronary Heart Disease

5. Promotes Weight Loss

How to Cook Chickpeas

Instant Pot

Crock-Pot / Slow Cooker

Stovetop

Recipes with Chickpeas

Save for Later!

Notes

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Instructions

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