It has been a while since I’ve posted a recipe, but I thought this one might be a nice addition to my gut health series. This is one of those dishes that I make a lot of on Sunday night and eat throughout the week for lunch. It’s also a big hit served with tortilla chips at potlucks.
Now, I know that not everyone can eat beans. I couldn’t until I healed my gut sufficiently, and even now I have to be careful — like preparing beans using the method listed at the end of this post. Also, the addition of gut-healthy bacteria from the probiotic pickles and Greek yogurt enhances the digestibility of the dish, which is why I recommend waiting several hours before eating it.
The recipe below was inspired by several recipes I found around the web, most notably from Oh She Glows and the Minimalist Baker. H/T to these great resources that constantly keep me inspired.
- 3 cups cooked chickpeas*
- 1/4 sunflower seeds
- 4 stalks of celery
- 1/2 cup finely diced red onion
- 2 big probiotic pickles, finely diced (like these or these)
- 4 TBS probiotic pickle juice
- 1/3 cup Greek yogurt or vegan mayo
- 1 to 1.5 TBS chopped fresh dill
- 1/2 tsp salt
- 2 tsp mustard
- 1/2 tsp smoked paprika
- Mash chickpeas with a potato masher. The goal isn’t to mash them all, just to get some squished down.
- Toast sunflower seeds in a skillet until lightly toasted. Just a few minutes over medium heat will do it.
- Mix all ingredients (told you it was easy!)
- Place in the refrigerator overnight. You don’t have to do this last bit, but I find it incorporates the flavors better and makes the beans easier to digest.
- On toast, if toast works for you.
- On crackers, GF or regular
- Atop greens with avocado (pictured above).
- With tortilla chips
- As a side with anything else you might be eating.
*The best bet for making chickpeas (or any beans) is to soak them overnight and then cook with a piece of Kombu. Kombu helps to break down those sugars in beans that lead to gas. You remove the kombu before using, but I find that a few piece get left behind, which is totally fine.