By: Lisa M. Pressey
Change up your grits with the addition of some legumes. Chickpeas are a great addition to so many recipes, but when you toast them they get a little crunchy. Toasted chickpeas and grits come together quickly for a satisfying comforting meal. As an added bonus chickpeas have 8 of the 9 essential amino acids and when paired with grains they become a complete protein. This is important if you are following a plant based, vegan, or vegetarian diet.
Stone ground grits have some impressive health benefits that you may not be aware of. They provide you with powerful antioxidants, vitamins, and minerals. Grits are also low in fat and naturally gluten free.
Chickpeas offer their own set of health benefits as well. These wonderful little legumes are rich in protein and fiber. They also offer several key vitamins and minerals. Like other legumes, they are gluten free, low in fat, and low on the glycemic index. However, canned beans may contain gluten so you need to check the label.
Both grits and chickpeas are beneficial to your health as they can help to lower the risk of chronic disease. They both help lower the risk of heart disease, Type II diabetes, and some cancers.
Stone ground grits are the best choice because they’re the most nutrient dense. Quick, regular and instant varieties are stripped of the pericarp and the germ leaving you with the starchy part.
For chickpeas, you have the option of canned or dried beans. The downfall of canned chickpeas is that they may have added sodium. On the flip side the dried chickpeas need to be soaked before cooking.
INGREDIENTS
- 16-20 shrimp
- dried or fresh parsley
- 1 cup stone ground gluten free grits
- 4 tablespoons margarine
- 1 1/2 cups shredded gluten free dairy free cheddar
- 1 can chickpeas
- salt and pepper to taste
- 1/2 tablespoon garlic powder
- 1 clove garlic, chopped
- 1 tablespoon olive oil
DIRECTIONS
- Bring water to a boil, add salt, pepper, then add grits and cook until water is absorbed. About 20-25 minutes. Remove from the heat, add margarine and cheese, then stir to incorporate.
- Heat the olive oil over medium heat, add the chickpeas, salt, pepper, and garlic powder, then cook for about 5 minutes to crisp them up.
- Heat a pan with 1 tablespoon of margarine, add the shrimp and cook until pink. Flip, add chopped garlic and cook until pink. About 1 1/2 minutes per side.
- Put the grits in a bowl, add shrimp, chickpeas, then sprinkle some parsley over the top.
Toasted Chickpeas and Grits can be made vegan by leaving out the shrimp. Both grits and corn do not contain all the essential amino acids, however, when you put them together the create a complete protein.