Chickpeas

Chickpeas are high in fibre and a good source of iron. They are a key protein source and a common ingredient in Middle Eastern, Indian and Pakistani dishes. Chickpeas are available dried in the bulk bins at your supermarket, or you can buy them canned. 1 cup cooked chickpeas contain: 54.3g carbs, 11.9g protein, 2.7g fat.

Hummus
It is surprisingly quick and easy to make your own hummus. If you are using dried chickpeas, soak them in water overnight. Drain, and cook in 5 cups of vegetable stock for every cup of chickpeas. This will take about 2 ½ hours. If you don't have liquid vegetable stock, add a teaspoon of vegetable stock powder for each cup of water.

To make plain hummus, add to your food processor:
1 cup cooked/ canned chickpeas
¼ cup lemon juice
Crushed garlic (to taste)
2 tbsp tahini or olive oil

Process the ingredients, adding enough of the cooking liquid to achieve the desired texture. Experiment with adding the flavours you like to create your perfect hummus. Try fresh herbs like coriander, sundried tomatoes, capsicum, feta, olives or extra garlic.