Looking for a nutritious and satisfying bread option? This Healthy Seeded Chickpea and Pumpkin Bread is the perfect combination of fiber, healthy fats, and protein, making it a great alternative to traditional bread. With simple ingredients that you may already have in your pantry, this delicious bread can be a must-try addition to your meals or a wholesome snack. Whether you’re a health-conscious eater or simply looking to incorporate more plant-based ingredients into your diet, this recipe will surely delight your taste buds.
Ingredients
To create the perfect Healthy Seeded Chickpea and Pumpkin Bread, you will need the following ingredients:
- 160g cooked chickpeas: These lend a nutty flavor and contribute protein and fiber, making the bread hearty and filling.
- 50g sultanas: Their natural sweetness enhances the flavor of the bread. They also add chewiness and texture.
- 30g pumpkin seeds: These provide a delightful crunch along with healthy fat and protein.
- 30g sunflower seeds: Adding more texture and healthy fats, these seeds are also packed with vitamins and minerals.
- A pinch of salt: This helps to balance the flavors of the bread.
- 1 teaspoon Italian herbs: For a hint of aromatic flavor, which complements the other ingredients.
- 40g psyllium seeds: These act as a binding agent and contribute to the bread’s texture, making it moist.
- 200g grated pumpkin: Adds moisture, sweetness, and nutritional benefits, including vitamins A and C.
- 350ml water: Essential for combining the dry ingredients and hydrating the bread mixture.
- 25ml olive oil: Provides flavor and moisture; use more for greasing the pan as necessary.
- Coriander seeds (for sprinkling on top, optional): For an extra layer of flavor and aesthetic appeal.
Instructions
Step 1: Prepare the Ingredients
Start by pouring boiling water over 50g sultanas in a bowl and let them sit for about 10 minutes to soften. While they soak, prepare your seeds by toasting pumpkin seeds and sunflower seeds in a pan over medium heat for 1-2 minutes until they become lightly toasted. This will enhance their flavor and crunch.
Step 2: Mix the Dry Ingredients
In a large mixing bowl, combine 160g cooked chickpeas, toasted pumpkin seeds, toasted sunflower seeds, 40g psyllium seeds, 1 teaspoon Italian herbs, and a pinch of salt. Mix all the dry ingredients well to ensure they are evenly distributed.
Step 3: Prepare the Pumpkin
Grate 200g pumpkin using a box grater. You can choose to cook the grated pumpkin either on the stovetop (in a pan for 5-7 minutes until softened) or in the oven for a slightly different flavor.
Step 4: Combine Ingredients
Once the pumpkin is softened, blend it briefly with a hand blender or chop it with a knife for a smoother consistency. In the mixing bowl with the dry ingredients, add the cooked pumpkin, softened sultanas, 350ml of water, and 25ml of olive oil. Stir everything together until all ingredients are thoroughly combined.
Step 5: Prepare the Bread Pan
Grease a loaf pan with additional olive oil. Spoon the bread mixture into the prepared pan, ensuring it is evenly distributed. Use a spatula to gently flatten the top of the mixture. For added flavor and texture, drizzle a bit more olive oil on top and sprinkle coriander seeds if desired.
Step 6: Bake the Bread
Preheat your oven to 190°C (375°F). Place the bread in the preheated oven and bake for 40-45 minutes while keeping an eye on it. The bread should turn golden brown and feel firm to the touch.
Step 7: Cool and Serve
Once baked, remove the bread from the oven and let it cool in the pan for a few minutes. Afterward, transfer it to a wire rack to cool completely. Slice and enjoy this nutritious bread as part of your meals or as a healthy snack any time of the day.
Key Ingredients
Understanding the ingredients can enhance your appreciation for this recipe:
- Chickpeas: High in protein and fiber, chickpeas bring a nutty taste and help in giving the bread its distinct flavor.
- Pumpkin: Rich in vitamins, especially A and antioxidants, pumpkin adds natural moisture and sweetness to the bread.
- Seeds: Using a mix of seeds contributes to the texture, flavor, and healthy fats that boost the nutritional profile of the bread.
Health Benefits
Making this Healthy Seeded Chickpea and Pumpkin Bread presents numerous health benefits:
- Protein and Fiber: Chickpeas and seeds help in keeping you feeling fuller, promoting satiety and aiding digestion.
- Gluten-Free: This recipe is naturally gluten-free, making it suitable for various dietary restrictions.
- Vitamins and Antioxidants: With the inclusion of pumpkin and seeds, the bread supplies essential nutrients to support overall health.
Cooking Tips
- Experiment with Seeds: Feel free to adjust the seeds based on your personal taste preferences. Options like flaxseeds and chia seeds provide excellent nutrition.
- Ingredient Variation: Add other nutritious ingredients like chopped nuts or dried fruit for varying textures and flavors.
- Storage: Store your bread in an airtight container at room temperature for a few days, or in the refrigerator for an extended lifespan. It also freezes well, making it a convenient meal prep option.
FAQs
Can I replace chickpeas with another legume?
Yes! You can experiment with different legumes like lentils or black beans to vary the flavor and nutritional profile.
How long does the bread last?
When stored properly, it can last for about 3-5 days at room temperature and can be refrigerated for up to a week.
Can I use fresh pumpkin instead of grated?
Yes, make sure to peel and grate the pumpkin properly before cooking and adding it to the mixture.
Is it possible to make this vegan?
This recipe is naturally vegan, as it does not include any animal products.
Can I add spices for additional flavor?
Absolutely! Feel free to add spices like cinnamon or nutmeg for a different flavor profile, or you could use savory herbs like rosemary or thyme.
Conclusion
This Healthy Seeded Chickpea and Pumpkin Bread is a versatile recipe that combines health and flavor, making it an excellent choice for a nutritious dietary addition. With its unique blend of ingredients, this bread is not only filling but also nourishing. Whether served with a spread or enjoyed on its own, it’s a fantastic option for any meal or snack time. Enjoy baking and taking pleasure in this wholesome treat with family and friends!