Tuscan Mashed Chickpeas

Ingredients

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  3 ½ cup or 840g

• Vegetable Broth

  From bouillons. Low sodium

  ½ cup or 120g

• Olive oil

  Salad or cooking

  3 tbsp or 41g

• Tomatoes

  Red, ripe, raw, year round average

  2 Italian tomato or 124g

• Garlic

  Raw

  1 clove or 3g

• Parmesan cheese

  Grated

  ¼ cup or 25g

• Parmesan cheese

  Shredded

  ¼ cup or 20g

• Parsley

  Raw

  3 tbsp or 11g

• Lemon juice

  Canned or bottled

  2 tbsp or 30g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

Directions

1. Drain the chickpeas and blend them in a food processor with the vegetable broth until chopped but not pureed.
2. Heat the olive oil in a pan and sauté the diced tomatoes for 3-4 minutes.
3. Add the garlic and cook for 1 more minute.
4. Add the chickpea mixture to the pan, stirring to combine, and cook for 5 more minutes.
5. Turn off the heat and stir in the Parmesan cheese, parsley, lemon juice, salt, and pepper to taste.

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• Chickpea Mash Salad
• Mashed Chickpea and Dill Sandwich
• Chickpea & Cauliflower Flatbreads with Avocado Mash