Smashed chickpea wraps
Legumes are one of my favourite foods to recommend people increase in their diets, I think they are so underutilised. They have so many benefits in so many areas of life:
They are a great source of soluble fibre which can help with constipation, diarrhoea, lowering your cholesterol levels, helping you feel fuller for longer, and removing excess oestrogen from the body.
They provide a plant source of protein which has been shown to be beneficial for fertility, with one study (Chavarro JE et al.) suggesting that consuming just 5% of your total energy intake as plant proteins, was associated with >50% lower risk of ovulatory infertility!
They contain low GI carbohydrates which help give you sustained energy across the day, keep you fuller for longer, and help with managing insulin resistance.
They are also good sources of iron, copper, manganese, magnesium, zinc and phosphorus.
Honestly, I’d call it a natural superfood!
But a lot of clients I talk to are often put off including legumes in their diet due to
Not knowing what to do with them
Thinking they taste gross
Worried about not getting in enough protein
So I’m here to help break the stigma around legumes and get more into your diet.
First up is my smashed chickpea wrap recipe. You could also put it in a sandwich if that’s more your jam.
Makes 2-3 serves. Takes 10-15 minutes to prepare.
Ingredients:
1 tin chickpeas, drained and rinsed
1 Tbsp mayonnaise
1/4 C greek yoghurt
1 tsp paprika
1/2 tsp garlic powder
2-3 wraps (I suggest a multigrain option)
Salad fillings (lettuce, cucumber, red onion, tomato)
Method:
Place chickpeas, mayo, yoghurt, paprika, and garlic into a bowl and mash up with the back of a fork until most chickpeas are no longer in whole form.
Build your wrap: place 1/3 of chickpea mixture onto wrap and top with your favourite salad toppings.
Enjoy!
A quick, easy option to add to your lunch rotations :)
References:
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Protein intake and ovulatory infertility. Am J Obstet Gynecol. 2008;198(2):210.e1-210.e2107. doi:10.1016/j.ajog.2007.06.057