A well-stocked store cupboard can often be a lifesaver. It’s in those moments when you’re lacking in time, money or energy that those tins, the ones hiding behind the coco-pops, hobnobs and Nutella, can step up and become superstars. A life expectancy of years and being great value for money have to be some of their best qualities, but the real deal-breaker has to be their VERSATILITY.
Our new CANNY IDEAS series aims to take a closer look at a selection of these store cupboard stars, offering recipe ideas and pointing out the best deals!
It’s that ‘big shop’ time of the year…fill your basket wisely now, and you‘ll stay full ‘til Christmas!
First up, it’s chickpeas. These little balls of protein are great for adding bulk to stews and curries; they’re also the base ingredient in houmous.
FACTFILE
Cost: 40<80p at all the main supermarkets.
*** 3 x 400g cans for £1.50 @ Tesco – until 30/09/2014) ***
Good for you?
VERY. Chickpeas are high in both fibre and protein, whilst having a low glycemic index. This means they keep you fuller for longer! They are also known for their ability to reduce cholesterol. What’s not to like?!
ROAD-TESTED RECIPE
Chickpea and Butternut Squash Curry
Transform your 400g can of chickpeas into a flavoursome vegetarian curry with the addition of a few supporting ingredients.
(recipe adapted from BBC Good Food)
Serves 4 – feed your housemates too!
Ingredients
200g brown, or white, basmati rice – take your pick!
1 tbsp olive oil
1 butternut squash, diced
1 red onion, diced
3 tbsp mild curry paste (I used korma paste)
300ml vegetable stock
4 large (or 12 cherry) tomatoes, roughly chopped
400g can chickpeas, rinsed and drained
3 tbsp Greek yogurt
small handful coriander, chopped (optional)
1. Boil the kettle and use it to fill a medium pan. Add the rice.
2. Peel and dice the butternut squash – removing the seeds as you go. Add the oil to a large frying pan, transfer the squash and fry until the pieces begin to brown. Around 2-3 minutes.
3. Meanwhile, dice the red onion. Add to the butternut pan, together with the curry paste and continue to fry for another 4-5 minutes.
4. Pour the stock over the squash, onion and curry paste. Stir well before covering the pan and leaving the mixture to simmer for 15-20 mins, or until the squash is tender.
5. When this point is reached, drain and rinse the can of CHICKPEAS before adding them to the squash mixture. Throw in the tomatoes too and cook gently for another 4-5 minutes, or until the tomatoes have begun to soften.
6. Your rice should now be cooked, so drain and set aside.
7. Remove the frying pan from the heat and stir through the yoghurt and coriander.
8. Serve over the rice and ENJOY these store cupboard superstars in all their glory!
Original recipe source: http://www.bbcgoodfood.com/recipes/775642/indian-butternut-squash-curry
How did yours turn out? Show us via instagram, @impactmagfood.
Are you a chickpea convert, or still to be convinced? We scoured the web to see just how many ways they can be used – why not try…
Houmous http://www.bbcgoodfood.com/recipes/2029/homemade-houmous
Roasted… the perfect snack? http://www.bonappetit.com/recipe/crispy-spiced-chickpeas
In a salad… (this one is tried and tested – delicious hot and cold!)
https://food52.com/blog/9599-moro-s-warm-squash-chickpea-salad-with-tahini
In burger form…
http://www.bbc.co.uk/food/recipes/chickpeaandchillibur_91074
Did chickpeas save your day today? Let us know on Twitter (@impactfood) or Instagram (@impactmagfood), and keep an eye our for our next Canny Idea!
Image credits: xlibber via Flickr and Lauren Wilson
Lauren Wilson
