Roasted Garlic Chickpea Mash delivers the perfect balance of flavor and function: protein-packed chickpeas give you lasting energy, while roasted garlic adds depth and natural antibacterial properties. Whether served warm as a side dish or chilled as a spread, it’s a comforting recipe that fits right into any gut-supportive meal plan.
Recipe Quick Stats
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 3-4
Best Time to Eat: Lunch or Dinner
Pairs With: Zenita Naturals 15-Day Mango Cleanse
Ingredients
- 1 head of garlic
- 1 ½ cups cooked chickpeas (or 1 can, drained and rinsed)
- 2 tbsp olive oil (plus extra for roasting)
- Juice of ½ lemon
- ¼ tsp ground cumin
- Salt and pepper to taste
- 2–4 tbsp water, as needed
- Optional: chopped parsley or chives for garnish
Instructions
- Preheat oven to 400°F (200°C). Slice off the top of the garlic head, drizzle with olive oil, wrap in foil, and roast for 30–35 minutes until soft and golden.
- In a bowl or food processor, combine chickpeas, olive oil, lemon juice, cumin, salt, pepper, and the roasted garlic cloves.
- Pulse until mostly smooth or mash by hand for a chunkier texture. Add water gradually to adjust the consistency.
- Spoon it into a bowl and drizzle with olive oil. Garnish with herbs if desired.
Why This Recipe Supports Gut Health Naturally
- Chickpeas are rich in soluble fiber and prebiotics, which help fuel beneficial gut bacteria.
- Roasted garlic adds allicin, a plant compound known for its antimicrobial and anti-inflammatory properties, which may help balance gut flora.
- The olive oil provides healthy fats to support digestion and nutrient absorption.