3-Minute Chickpea and Pumpkin Smash

Name: 3-Minute Chickpea and Pumpkin Smash
Prep time: 1 min
Cook time: 2 min
Total time: 3 min
Cuisine: American
Ingredients: - 1 Can Chickpeas (240g); - 3/4 Cup Pumpkin Purée (Or cook, peel and mash pumpkin); - 1/4 Cup Nutritional Yeast; - 2 Tbsp Tahini; - 1 & 1/2 Tbsp Tamari; - 1 Tbsp Lemon Juice; - 1 & 1/2 Tsp Cumin; - 1/2 Tsp Garlic Powder; - 1/2 Tsp Chilli Powder; - Pinch of Salt and Pepper

2 steps

Prep:1minCook:2min

It’s flavourful, packed with protein and only takes 3 MINUTES to make. Serve with your choice of grain and leafy greens or in a toastie for a healthy weekday meal!

Updated at: Thu, 17 Aug 2023 06:36:06 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories154 kcal (8%)

Total Fat5.4 g (8%)

Carbs17.6 g (7%)

Sugars1.8 g (2%)

Protein10 g (20%)

Sodium637.4 mg (32%)

Fiber6.8 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

240gCan Chickpeas

0.75 CupPumpkin Purée

Or cook, peel and mash pumpkin

0.25 CupNutritional Yeast

2 TbspTahini

1.5 TbspTamari

1 Tbsplemon juice

1.5 TspCumin

0.5 TspGarlic Powder

0.5 TspChilli Powder

salt

pepper

Instructions

Step 1

Mash together all chickpea and pumpkin smash ingredients. Ensure that some whole chickpeas still remain for texture.

Can Chickpeas240g

Pumpkin Purée0.75 Cup

Nutritional Yeast0.25 Cup

Tahini2 Tbsp

Tamari1.5 Tbsp

Cumin1.5 Tsp

Garlic Powder0.5 Tsp

Chilli Powder0.5 Tsp

salt

pepper

Step 2

If you prefer it hot, cook in a frypan on medium-high heat for 1-2 minutes before serving. Enjoy! Serve in a buddha bowl with your choice of grain and leafy greens or in a toastie with tomatoes and rocket. Store in the fridge for 3-4 days.