Have you ever thought of using legumes to create delicious legume desserts? Legumesare not only a nutritious food but can also be transformed into surprising ingredients for healthy and tasty desserts. Let's find out together how to prepare cookies, brownies and crunchy snacks with chickpeas and beans.
Nutritional properties of legumes
I legumes are considered a fundamental part of the Mediterranean diet food pyramid. They represent an excellent source of protein, the best considering those of plant origin. Their protein content is almost double that of cereals (20-40%) and very close to that of many foods of animal origin. legumes, moreover, have a low fat content and, in addition to being practically free of saturated fat, are also free of cholesterol. At the same time, the presence of insoluble fibers (in the peel) helps ensure regular intestinal function, while soluble fibers can help maintain blood glucose and cholesterol levels. But not only that, legumes provide a good quantity of carbohydrates, mainly in the form of starch (50% of their weight) and a fair amount of micronutrients such as phosphorus, potassium, calcium, iron, copper and magnesium, B vitamins and, if fresh, also vitamin C.
Sweet recipes with Legumes
If you think legumes are only for soups and salads, it's time to discover a whole new and delicious side to these superfoods! Legume desserts are revolutionizing home baking, offering healthy, nutritious, and surprisingly tasty options to satisfy your sweet tooth without the guilt. Here are three recipes to try.
Chocolate and Chickpea Cookies
Chocolate and chickpea cookies are a great option for those looking for a tasty yet nutritious dessert, for those who want to consume more legumesor for those following a vegan diet. We've already published a fantastic ZIG recipe for vegan cookies with chickpea flour, dark chocolate and pistachios, here we recommend another variation that involves the use of coconut oil and chestnut flour. Preparing them is quick and easy, requiring only a mixer to get dirty. Ingredients:
- 215g of chickpeas cooked
- 30 g chestnut flour
- 30-40 g of whole cane sugar
- 20 g extra virgin coconut oil or melted butter
- A pinch of bicarbonate
- 1 teaspoon apple cider vinegar
- Vanilla or cinnamon to taste
- 60 g chopped dark chocolate
Preparation: Drain and rinse the chickpeas, then puree them in a blender. Add the chestnut flour, sugar, coconut oil, baking soda, apple cider vinegar, and vanilla or cinnamon. Blend again until smooth, then add the chopped chocolate. Form the cookies on a baking sheet lined with parchment paper. Bake at 350 degrees for 15-20 minutes.
Bean Brownies
These pinto bean brownies are a light, gluten-free version of the classic American dessert. Easy to prepare, they are ideal for a delicious break based on legumes. Ingredients:
- 240 g pre-cooked borlotti beans
- 20 g of rice flour
- 10 g of bitter cocoa powder
- 10 g gluten-free oat flakes
- 35 g of egg whites
- Liquid sweetener to taste
- 4 drops vanilla flavoring (optional)
- 10 g raw cocoa beans
- 3 tablespoons water
Preparation: Preheat the oven to 180°C (350°F). Rinse and drain the beans, then place them in a blender with the egg whites, seasoning, sweetener, water, cocoa, and flour. Blend until smooth. Pour the batter into a square pan and top with the rolled oats and cocoa nibs. Level the batter, sprinkle with rolled oats, and bake for 30-35 minutes. Let cool before cutting and enjoying.
Crispy Honey Chickpeas
Crispy honey chickpeas are a simple snack to prepare, perfect for appetizers or buffets. Ingredients:
- 250 g pre-cooked chickpeas
- 2 tablespoons of flour
- 2 tablespoons coconut sugar
- Honey to taste
Preparation: Dry the chickpeas well and mix them with flour and coconut sugar. Spread the chickpeas on a baking sheet lined with parchment paper and bake at 180°C for 15-20 minutes. Remove from the oven, add the honey, and bake for another 4-5 minutes. Let them cool and enjoy them crunchy! Discover the pleasure of preparing healthy and tasty desserts with legumes, surprising your palate and your guests with innovative and nutritious recipes. https://www.humanitas-care.it/news/legumi-quali-sono-i-benefici-per-la-salute/ https://www.lacucinaitaliana.it/news/cucina/dolci-con-i-legumi/ https://blog.giallozafferano.it/oatsandsquats/dolci-con-legumi/ https://www.fattoincasadabenedetta.it/ricetta/brownies-di-fagioli-neri-e-cioccolato/ https://www.fattoincasadabenedetta.it/ricetta/ceci-croccanti-al-miele/
