Occasionally I am told that one of the “problems” of a vegetarian or vegan diet is that we humans can only obtain “complete protein” from eating meat and fish (a “complete protein” being one which contains the nine “essential” amino acids).
This claim is wrong on two counts. Firstly, it is factually inaccurate: there are several plant-based foods that not only contain traces of the nine essential amino acids but of all 20 amino acids. These include pistachio nuts, quinoa, pumpkin seeds and – one of my all time favourite cooking ingredients – chickpeas (known as garbanzo beans in the USA).
Secondly, it is a very simple matter to ensure a vegan or vegetarian diet includes sufficient proportions of the nine essential amino acids by eating a variety of different plant-based foods (a dish of beans and rice, for example, can provide sufficient “complete protein” in a single meal).
The chickpea forms an essential part of the diet for many people across the world, especially in Asian and African countries. Not only does it contains all twenty amino acids, it comprises 25% high quality protein and has high levels of iron and zinc, phosphorous and magnesium. Research has shown that chickpeas have a range of additional health benefits you would not get from a meat-based diet, including lowering cholesterol and blood glucose levels.
On a chickpea plant the peas grow in small green pods, but the rest of the plant is useful too: the husks and stems can be used in animal feed, and the leaves are used in the manufacture of natural (blue) fabric dye.
Along with other members of the legume family, chickpeas also play a key role in maintaining the health of our growing soils through their ability to capture nitrogen from the atmosphere, eventually releasing it into the soil for use by other plants.
In an overpopulated world with diminishing land resources, chickpeas offer one important alternative source of protein. The meat industry is the single biggest source of greenhouse gas emissions on the planet and it takes many more resources, in terms of land, water, and feed, to produce a gram of meat protein than it does to produce a gram of chick pea protein. Going meat-free, whether you do so permanently or for a few days per week, is healthier for you and better for the planet.
On to the recipe which, it will not surprise you to learn, contains chickpeas.
Aubergines and chickpeas appear together frequently in middle-eastern cuisine, and the natural temptation when I came first up with this recipe was to include one or two typically middle-eastern ingredients such as harissa or cumin. However, one of the joys of this dish is in the subtle smokey undertone from the aubergine, which would be simply overwhelmed by the addition of strong spices. Instead, these few simple ingredients combine to produce something far greater than the sum of its parts – a gloriously satisfying, restorative and nutritious bowl of goodness.
smoked aubergine, tomato and chickpea casserole
Ingredients
3 aubergines
3 cloves garlic, finely chopped
500 ml vegetable stock
juice of ½ lemon
½ tsp smoked paprika
15 g fresh basil leaves, roughly chopped
2 400 g cans organic chickpeas, drained and rinsed
400 g can organic chopped tomatoes
½ tsp smoked sea salt (if not available use regular sea salt)
2 tbsp extra virgin olive oil, plus a little extra for serving
Method
1. Prick the aubergines with a sharp thin knife. Place them on a baking tray and cook under a hot grill for around 45 minutes, or until the skin becomes crisp and the aubergine flesh underneath feels very soft. You will need to turn the aubergines a couple of times to ensure even cooking. The skin will blacken during this process, but keep your nerve. This process will produce the lovely smoky flavour we need for this dish. Once cooked, set the aubergines to one side to cool.
2. Once the aubergines have called, cut a slit lengthways with a sharp knife and then use a spoon to scoop out the softened Chopped the aubergine flesh roughly and set to one side.
3. Pre-heat the oven to 170°C (325°F, gas mark 3). Pour the olive oil into a large saucepan and place over a medium heat. Add the garlic, sea salt and aubergine and stir for 3 to 4 minutes before adding the chopped tomatoes and the stock. Bring to a simmer then place in the pre-heated oven for 30 minutes. Remove briefly from the oven to stir in the chickpeas, smoked paprika, lemon juice and basil, and return to the oven for a further 20 minutes.
4. Serve the casserole in bowls, drizzled with a little extra virgin olive oil and accompanied by good quality bread.
Categories: dairy free, gluten free, vegan
Tags: global warming, meat industry, veganism
This looks wonderful. I adore chickpeas, in fact all the ingredients in this. Thanks for a winner.
Thank you Peggy. I was so pleased at how wonderful this tasted when I made it, and I will definitely be making it again and again.
Steve x
I’m cooking dried chick peas myself. How much chickpeas remain from 2 400g cans after you drained them?
The rest is easy: wet weight ~ 2 to 2,5 x dry weight
Well, dried chickpeas is the better option if you have the time and patience – they taste better and tend to lose less nutrients.
The net weight of two 400g cans of chickpeas is 480g, I would say your formula is about right. I reckon 225g dried chickpeas would be sufficient. Hope this helps!
Steve
Peggy, glad you’re back. Informative post. I’m not a vegetarian (though one of my children is.) It doesn’t stop me from enjoying vegetarian dishes, love chick peas, love aubergines (we call ithem egg plant) and I even know now what to do with and how to treat tofu these days. 🙂
I’m always looking for something interesting to tempt my mum’s appetite. I’ll try to make your casserole this week. It sound delicious. xx
Thank you Mary. let me know what you think!
Steve 🙂
Your recipe looks and sounds delicious. Just the sort of thing to enjoy now the nights are drawing in.
Thank you Ann. I’m very pleased with this one 😉
Your soup looks so yummy! I want to make it right away! Super soup!
Thank you! 🙂
Oh Steve! It goes to show, doesn’t it, that not all women are capable of multi-tasking. 🙃
I have a big, fat eggplant just waiting to be dressed up in tomatoes and chick peas. Just a query about the latter. Are canned chick peas as good for you as dried?
Hi Mary. I’ve read conflicting advice on that question: some saying there is no difference nutritionally, some saying there is. Personally, I find the taste of chickpeas cooked from scratch superior to canned chickpeas, but the latter have the advantage of being quicker and more convenient.
Steve