This Healthy Seeded Chickpea and Pumpkin Bread is packed with nutritious ingredients like chickpeas, pumpkin, seeds, and herbs. It’s a hearty and healthy loaf that’s perfect for breakfast or as a snack. Rich in fiber, protein, and healthy fats, this bread is easy to make and full of delicious flavors and textures. Serve it with a spread of your choice or enjoy it on its own.
Preparation Time: 20 minutes
Cooking Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 8-10 slices
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Ingredients:
- 160g chickpeas (cooked)
- 50g sultanas
- 30g pumpkin seeds
- 30g sunflower seeds
- A little salt, to taste
- 1 teaspoon Italian herbs
- 40g psyllium seeds
- 200g pumpkin, grated
- 350ml water
- 25ml olive oil, plus extra for greasing
- Coriander seeds, for sprinkling on top (optional)
Directions:
- Prepare the Ingredients:
- Pour boiling water over 50g sultanas and let them sit to soften.
- Toast the seeds: In a pan over medium heat, pan fry the pumpkin seeds and sunflower seeds for 1-2 minutes until lightly toasted.
- Chop the softened sultanas with a knife or use a hand blender if you prefer a finer texture.
- Mix the Dry Ingredients:
- In a large mixing bowl, add 160g cooked chickpeas, toasted pumpkin seeds, sunflower seeds, 40g psyllium seeds, Italian herbs, and a little salt. Mix everything well.
- Prepare the Pumpkin:
- Grate the pumpkin on a coarse grater to yield 200g.
- In a pan, cook the grated pumpkin for 5-7 minutes until slightly softened. Alternatively, you can bake it in the oven if preferred.
- Combine Ingredients:
- Chop the cooked pumpkin with a hand blender to a slightly smooth consistency.
- In the mixing bowl with the dry ingredients, add the cooked pumpkin, softened sultanas, 350ml water, and 25ml olive oil.
- Mix everything well until all the ingredients are thoroughly combined.
- Prepare the Bread Pan:
- Grease a bread pan with olive oil. Place the bread mixture into the mold, ensuring it is evenly distributed.
- Gently flatten the top of the bread with a spatula.
- Drizzle a little more vegetable oil on top and sprinkle with coriander seeds, if using.
- Bake the Bread:
- Preheat the oven to 190°C (375°F). Bake the bread in the preheated oven for 40-45 minutes, or until the bread is golden brown and firm to the touch.
- Cool and Serve:
- Remove the bread from the oven and let it cool in the pan for a few minutes. Then, transfer it to a wire rack to cool completely.
- Slice and serve the bread as a healthy, nutritious meal or snack.
Key Ingredients:
- Chickpea Flour: A high-protein, gluten-free flour that gives the bread a slight nutty flavor and a dense texture. Chickpea flour is also rich in fiber, making it a nutritious alternative to traditional wheat flour.
- Pumpkin Puree: This ingredient provides moisture, natural sweetness, and a boost of vitamins, particularly vitamin A and beta-carotene, which are great for eye health and immune support. Pumpkin also adds a subtle earthy flavor.
- Seeds: A mix of seeds such as sunflower seeds, chia seeds, flaxseeds, and pumpkin seeds are often used in this recipe to add crunch, healthy fats (especially omega-3s), and extra fiber.
- Spices and Herbs: Cinnamon, nutmeg, and other spices can enhance the flavor of the bread, while herbs like rosemary or thyme can add a savory twist if you’re going for a less sweet version.
- Sweeteners (optional): For a sweeter bread, natural sweeteners like honey, maple syrup, or a touch of coconut sugar can be added.
Health Benefits:
- Protein and Fiber: Chickpea flour and seeds are excellent sources of plant-based protein and fiber, helping to keep you fuller for longer while supporting digestive health.
- Low in Gluten: This bread is naturally gluten-free if no wheat flour is used, making it suitable for those with gluten sensitivities or those following a gluten-free diet.
- Rich in Vitamins and Antioxidants: Pumpkin is loaded with vitamins and antioxidants, while seeds provide essential nutrients like zinc, magnesium, and healthy fats that support heart health.
Cooking Method:
- Mixing the Wet Ingredients: Combine pumpkin puree, oil (such as olive or coconut oil), and any sweeteners you’re using.
- Mixing the Dry Ingredients: In a separate bowl, combine chickpea flour, spices, baking powder, salt, and a mixture of seeds.
- Combining: Gradually mix the wet and dry ingredients until just combined. Avoid overmixing to ensure the bread remains tender.
- Baking: Pour the batter into a loaf pan, sprinkle additional seeds on top for crunch, and bake until a toothpick inserted into the center comes out clean.
Tips:
- Seed Variations: Feel free to customize the seeds you use based on your preference. Hemp seeds, sesame seeds, or poppy seeds can also work well.
- Add-ins: You can mix in additional ingredients like chopped nuts, dried fruit (such as cranberries or raisins), or even grated carrots or zucchini for extra texture and nutrients.
- Storage: This bread can be stored in an airtight container at room temperature for a few days or in the fridge for a longer shelf life. It also freezes well.
Serving Suggestions:
- Serve with avocado spread for a nutritious breakfast.
- Pair with hummus or any savory dip for a snack.
- Enjoy with a bowl of soup for a hearty meal.
- Spread with nut butter for a sweet and savory combination.
- Toast slices lightly and serve with tomato and feta for a delicious topping.
Cooking Tips:
- Use soft chickpeas: If your chickpeas are too firm, you may want to mash them slightly to help bind the ingredients together.
- Adjust water content: Add a little more or less water if the dough seems too dry or too wet, but it should be thick enough to hold its shape.
- Grease well: Grease the bread pan well to prevent the bread from sticking.
- Bake thoroughly: Make sure to bake the bread until firm and golden to ensure it holds together when sliced.
Nutritional Benefits:
- High in fiber from psyllium seeds, chickpeas, and pumpkin, supporting digestive health.
- Rich in protein from chickpeas and seeds, aiding muscle repair and maintenance.
- Healthy fats from olive oil, sunflower, and pumpkin seeds, beneficial for heart health.
- Contains vitamins A and C from pumpkin, supporting immune health.
- Low in sugar, making it a healthy option for maintaining blood sugar levels.
Dietary Information:
- Vegan-friendly as it contains no animal products.
- Gluten-free if gluten-free oats are used in place of regular oats.
- Rich in fiber and protein, providing a balanced meal option.
- Nut-free, suitable for those with nut allergies.
- Low-sugar and suitable for those watching their sugar intake.
Nutritional Facts (per slice, approximately):
- Calories: 150
- Protein: 5g
- Carbohydrates: 20g
- Fat: 6g
- Fiber: 7g
- Sugar: 4g
Storage:
- Refrigerate: Store the bread in an airtight container in the refrigerator for up to 3-4 days.
- Freeze: Wrap individual slices in plastic wrap and freeze for up to 1 month. Thaw at room temperature before eating.
- Reheat: Toast individual slices in the oven or toaster for a warm, crispy texture.
Why You’ll Love This Recipe:
- Nutrient-packed: Loaded with protein, fiber, and healthy fats for a nutritious meal.
- Easy to make: Simple ingredients and straightforward steps make this bread easy to prepare.
- Customizable: Add your favorite spices or vegetables to make it your own.
- Perfect for any time of day: Enjoy as a snack, breakfast, or light dinner.
- Great for meal prep: Make ahead and enjoy throughout the week for a quick and healthy option.
Conclusion:
This Healthy Seeded Chickpea and Pumpkin Bread is a nutritious and delicious way to enjoy a homemade loaf. With wholesome ingredients like chickpeas, pumpkin, and seeds, this bread is full of flavor and health benefits. Perfect for breakfast or as a healthy snack, it’s an easy recipe that’s sure to become a favorite for both taste and nutrition.
Frequently Asked Questions:
- Can I use canned chickpeas?
Yes, canned chickpeas can be used as a substitute for cooked chickpeas. Drain and rinse well before using. - Can I substitute pumpkin with another vegetable?
Yes, sweet potato or butternut squash can be used in place of pumpkin. - Can I make this bread gluten-free?
Yes, substitute gluten-free flour for a gluten-free version. - How do I store this bread?
Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 1 month. - Can I add other seeds or nuts?
Yes, feel free to add chia seeds, flaxseeds, or crushed nuts for extra crunch and nutrition.