Healthy Seeded Chickpea and Pumpkin Bread

Healthy Seeded Chickpea and Pumpkin Bread

Ingredients:

• • 160g chickpeas (cooked)

• • 50g sultanas
  • 30g pumpkin seeds
  • 30g sunflower seeds

• • A little salt, to taste
  • 1 teaspoon Italian herbs
  • 40g psyllium seeds

• • 200g pumpkin, grated
  • 350ml water
  • 25ml olive oil, plus extra for greasing

• Coriander seeds, for sprinkling on top (optional)

Directions:

1. 1. Prepare the Ingredients:
      • • Pour boiling water over 50g sultanas and let them sit to soften.
        • Toast the seeds: In a pan over medium heat, pan fry the pumpkin seeds and sunflower seeds for 1-2 minutes until lightly toasted.
      • Chop the softened sultanas with a knife or use a hand blender if you prefer a finer texture.
   2. Mix the Dry Ingredients:
      • • In a large mixing bowl, add 160g cooked chickpeas, toasted pumpkin seeds, sunflower seeds, 40g psyllium seeds, Italian herbs, and a little salt. Mix everything well.

   3. Prepare the Pumpkin:
      • • Grate the pumpkin on a coarse grater to yield 200g.
        • In a pan, cook the grated pumpkin for 5-7 minutes until slightly softened. Alternatively, you can bake it in the oven if preferred.

   4. Combine Ingredients:
      • • Chop the cooked pumpkin with a hand blender to a slightly smooth consistency.
        • In the mixing bowl with the dry ingredients, add the cooked pumpkin, softened sultanas, 350ml water, and 25ml olive oil.
      • Mix everything well until all the ingredients are thoroughly combined.
   5. Prepare the Bread Pan:
      • • Grease a bread pan with olive oil. Place the bread mixture into the mold, ensuring it is evenly distributed.
      • Gently flatten the top of the bread with a spatula.
      • Drizzle a little more vegetable oil on top and sprinkle with coriander seeds, if using.

1. Bake the Bread:
   • Preheat the oven to 190°C (375°F). Bake the bread in the preheated oven for 40-45 minutes, or until the bread is golden brown and firm to the touch.
2. Cool and Serve:
   • • Remove the bread from the oven and let it cool in the pan for a few minutes. Then, transfer it to a wire rack to cool completely.
   • Slice and serve the bread as a healthy, nutritious meal or snack.
     

     Key Ingredients:

     • • Chickpea Flour: A high-protein, gluten-free flour that gives the bread a slight nutty flavor and a dense texture. Chickpea flour is also rich in fiber, making it a nutritious alternative to traditional wheat flour.
       • Pumpkin Puree: This ingredient provides moisture, natural sweetness, and a boost of vitamins, particularly vitamin A and beta-carotene, which are great for eye health and immune support. Pumpkin also adds a subtle earthy flavor.
       • Seeds: A mix of seeds such as sunflower seeds, chia seeds, flaxseeds, and pumpkin seeds are often used in this recipe to add crunch, healthy fats (especially omega-3s), and extra fiber.
     • Spices and Herbs: Cinnamon, nutmeg, and other spices can enhance the flavor of the bread, while herbs like rosemary or thyme can add a savory twist if you’re going for a less sweet version.
     • Sweeteners (optional): For a sweeter bread, natural sweeteners like honey, maple syrup, or a touch of coconut sugar can be added.

     Health Benefits:

     • • Protein and Fiber: Chickpea flour and seeds are excellent sources of plant-based protein and fiber, helping to keep you fuller for longer while supporting digestive health.
     • Low in Gluten: This bread is naturally gluten-free if no wheat flour is used, making it suitable for those with gluten sensitivities or those following a gluten-free diet.
     • Rich in Vitamins and Antioxidants: Pumpkin is loaded with vitamins and antioxidants, while seeds provide essential nutrients like zinc, magnesium, and healthy fats that support heart health.

     Cooking Method:

     1. 1. Mixing the Wet Ingredients: Combine pumpkin puree, oil (such as olive or coconut oil), and any sweeteners you’re using.
     1. 1. Mixing the Dry Ingredients: In a separate bowl, combine chickpea flour, spices, baking powder, salt, and a mixture of seeds.
        2. Combining: Gradually mix the wet and dry ingredients until just combined. Avoid overmixing to ensure the bread remains tender.
        3. Baking: Pour the batter into a loaf pan, sprinkle additional seeds on top for crunch, and bake until a toothpick inserted into the center comes out clean.

     Tips:

     • Seed Variations: Feel free to customize the seeds you use based on your preference. Hemp seeds, sesame seeds, or poppy seeds can also work well.
     • Add-ins: You can mix in additional ingredients like chopped nuts, dried fruit (such as cranberries or raisins), or even grated carrots or zucchini for extra texture and nutrients.
     • Storage: This bread can be stored in an airtight container at room temperature for a few days or in the fridge for a longer shelf life. It also freezes well.