Chilli and Chickpea Mash
This Chilli and Chickpea Mash is a fantastic alternative to mashed potatoes. It’s full of flavour and packed full of protein and fibre. This recipe may be good for you but it tastes great too!
Servings: 4 people
Calories: 511.71kcal
Ingredients
- 3 tablespoon olive oil
- 2 shallots
- 2 cloves garlic minced
- 1 red chilli finely chopped
- 1 teaspoon fennel seeds
- 960 g tinned chickpeas drained weight but reserving some of the liquid (aquafaba).
- 1 lemon zest only
- Salt and pepper to taste
Instructions
- Heat the olive oil in a sauce pan then add the shallots with a pinch of salt.
- Sweat the shallots for 8 minutes before adding the garlic and cooking for 2 more minutes.
- Next add the chilli and fennel seeds and cook for 2-5 minutes or until the chilli is soft and the fennel has released its aroma.
- Add the chickpeas and stir until they are all warmed through.
- Remove from the heat and mash to the desired consistency. For a creamier mash add some of the chickpea water and mash again.
- Add the lemon zest to the mash and stir well.
- Leave for a minute or two for the lemon zest to infuse the mash.
- Serve warm.
Nutrition
Calories: 511.71kcal | Carbohydrates: 72.17g | Protein: 22.26g | Fat: 16.94g | Saturated Fat: 2.12g | Polyunsaturated Fat: 3.94g | Monounsaturated Fat: 9.12g | Sodium: 20.76mg | Potassium: 828.22mg | Fiber: 19.8g | Sugar: 13.79g | Vitamin A: 179.15IU | Vitamin C: 35.17mg | Calcium: 139.62mg | Iron: 7.54mg