Prime reason why I don’t opt for canned beans and/or lentils were, in addition to my fervent gut discomfort account particularly amongst red kidneys and black beans variety ~ the lack of nutrient density per entire $0.90 can in trade for their cooked conveniences. One kilogram of chickpeas on the other hand, for not much more money nets far more number of serves. In my usage case during carbohydrate refeeds, anywhere between 75 to 100g (raw uncooked weight) equalling approx. 250g to 300g of cooked weight suffice as one (1) good serve.
Another incentive – some, though of course inferior quality protein. Despite ambivalent experience on high fibre intakes ~ I get to conserve overall meat supplies for later. Interestingly as I acclimatise on/off fibrous intakes from chickpeas at each end phase of CKD+IF, I am experiencing less noxious gas on Mondays. Though I stress this is still not entirely problematic.
And of course, chickpeas are not just for hummus. As a plus it thickens during fridge storage for at least 2 hours+ hence mixing with my pumpkin/carrot purees, whey proteins, with any other sweet(s) incentives work together as makeshift cakes. Technically anyone can whip up a “no-bake” dessert ~ just mix, mash and eat. Even the dark, not so palatable looking tyson chickpeas (cooked all the way till gooey black) with its own slight musk pairs well with cocoa so long as I don’t over indulge its oxalates.
As general macros, 100g of cooked plain yellow split peas = 20g of carbs, 8g of fibre, 118 kcals. Hence in my case anywhere up to 60 grams of actual carbohydrates but also with some of the plant proteins = 360kcals. FYI, there appears to be only 10-20 kcals differences between yellow and the Tyson chick peas.
Start with 300g raw amount. Reason for this smaller amount is to prevent the excess ‘popping’ at or during near cooking completion. Pre soak with boiled water + salt / baking soda & apple cider vinegar. After the first few hours, or until water has absorbed, drain away and soak again. Leave overnight. Drain and bring to boil with generous amount of water with a little pinch of baking soda, uncovered. Regularly watch and refill the water whenever it is drying up, this can be anywhere between every 45 minutes to 60 minutes. Continue simmering at medium, but not overly boiling begin mashing at around 1 to 1.25 hours. It will be done once it occasionally starts “popping”. Let cool in fridge. Add creams for bit of incentive.
Use as is on both savoury and/or for sweet desserts in place of wheat flours.
Take our entire batch (300g from) as an example here as for a small novelty cake:
- 2 eggs, baking soda, cream of tartar in pinch amounts.
- any cocoa powders to taste, pumpkin cream / carrot creams,
- 3 tablespoon(s) of fat source ~ EVOO or coconut oil
- then the sugars or sweets available ~ jams, or just plain sugar. Sweetness to preference of course varies, but at least 60grams of dried brown sugar as my own benchmark would suffice as sweetness, considering also I will be adding whey proteins on top when done.
- then gelatin powders – up to 10 grams just to save the supply, but up to 20 or even 30, should finances allow.
Oven @ 200 degrees for 30 mins. Let cool. Done.
I think they taste fine and versatile irrespective salty, sour, sweet, and/or umami flavour bases. But one thing for sure they are ‘earthy’. The yellow split peas, as per their lighter colour suggest tastes somewhat “lighter” and less of typical bean-y weight to them compared to the darker tyson chickpeas.
….And onto the antinutrients.
I anticipate (if this article ever gets picked up by Google®) questions surrounding anti-nutrients. I can only refer to Weston A. Price Foundation, over their feature write up on these. Presoaking appears to help decrease the phytates. Although one caveat when extrapolating from this is that it was unclear as to which of the “one report” the article refers to, that proclaims this..
“If beans are a staple of your diet, extra care is needed in their preparation, including soaking for twenty-four hours (changing the soaking water at least once) and very long cooking. In general, soaking beans and then cooking removes about 50 percent of phytic acid. One report with peas and lentils shows that close to 80 percent of phytic acid can be removed by soaking and boiling. Boiling beans that haven’t been soaked may remove much less phytic acid.” ~ Weston A. Price Foundation
My own experience suggests there is not much of a day or night difference in terms of gut disturbance response. But the overnight pre-soaking helps the cooking process a little sooner. The hint of acidic / tartness from apple cider vinegar nonetheless helps with palatability, at least for me.