Chickpeas and Cheese ~ a healthy update on an old classic

Here's a little update on a traditional favourite. 

Mac 'n' cheese has been around for as long as I can remember.  It is a convenient and delicious comfort food that is well-loved by youngsters (and adults too).

And while some homemade versions of macaroni and cheese offer nutritional benefits (my hubby makes a killer mac 'n' cheese that I'll have to post at some point), many do not - particularly those that come out of a box.

I wanted to create a recipe that would offer the same elements of convenience and deliciousness without the refined carbohydrates and the groovy neon powder that poses under the name of cheese.

I introduced my sons to this recipe about five years ago and continue to serve it to them at home and in their school lunches (perfect thermos food).  I also enjoy it for lunch myself.

This recipe will actually take you less time to prepare than a box of KD and, despite its simplicity, it offers an outstanding array of nutrients.

Chickpeas are a rich source of soluble and insoluble fibre, low glycemic carbohydrates, folate and quality plant protein.

Cooked Tomatoes are the best dietary source of lycopene, a carotenoid with potent antioxidant properties and cancer-fighting potential.  Studies have linked lycopene's protective effects to: prostate, colorectal, breast and pancreatic cancers.

Heating tomatoes breaks down cell walls that allows more lycopene to be released and available for the body to absorb. Cooked tomato products such as stewed tomatoes, tomato paste, tomato sauce and salsa provide the best sources of lycopene.

I offer the basic chickpeas and cheese recipe below but you can vary it as you please.  I often add edamame or lima beans, olives and some sliced bell pepper. 

Basic Chick 'n' Cheese

• 2 cups chickpeas, well rinsed if using canned
• 1 cup of your favourite salsa or stewed tomatoes if preferred
• 1/2 cup shredded cheddar cheese

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Heat oven to 350 F.

Simply combine chickpeas and salsa together and medium size pot on the stove.  Allow mixture to reach the 'boiling' point, stirring continuously.

Place mixture into 4 small ramekins (1/2 cup servings) or  2 one cup ramekins or a larger casserole dish.  Top each with cheese and place in oven for 5 minutes (this is simply to melt the cheese, the mixture will already be hot from the stove).  Switch to broil for the last minute if you wish to brown the cheese.

Enjoy this simple, nutritious meal.