Are you looking for a DASH-friendly meal that’s both comforting and easy to whip up? This chickpea polenta with olives might just become your new go-to recipe. The creamy base, made from chickpea flour, pairs perfectly with the salty pop of olives. Best of all, it’s a wholesome option if you’re following the DASH (Dietary Approaches to Stop Hypertension) guidelines, which focus on low sodium and nutrient-packed ingredients. Ready to try it out?
Ingredients
- 1 cup chickpea flour (sometimes labeled as garbanzo bean flour)
- 3 cups low-sodium vegetable broth (or water)
- 2 tablespoons extra-virgin olive oil
- ¼ cup sliced green or black olives (choose low-sodium if available)
- 1 clove garlic, minced (optional)
- ½ teaspoon dried oregano (or your favorite dried herbs)
- A pinch of black pepper
- A small pinch of salt (you can skip if you’re watching sodium)
Directions
Combine the broth and flour
- In a medium saucepan, whisk the chickpea flour into the low-sodium vegetable broth. Stir until smooth, with no lumps.
- For extra flavor, toss in the minced garlic if you like that savory kick.
Heat and stir
- Set the stove to medium heat and stir the mixture steadily.
- After a few minutes, the polenta will start to thicken. Keep stirring to prevent clumps.
Add seasonings
- Stir in the oregano, black pepper, and a tiny dash of salt if needed.
- Continue cooking for another 5 to 7 minutes until the polenta becomes creamy and pulls away from the sides of the pan.
Fold in olives
- Switch off the heat and carefully fold in the sliced olives.
- Drizzle in the olive oil. This step brings extra flavor and a silky texture.
Serve and enjoy
- Spoon the polenta into shallow bowls or a small casserole dish.
- You can top it with additional olives or your favorite fresh herbs if you’re feeling fancy. Serve right away while it’s hot.
Nutrition facts
Below is an approximate breakdown per serving (makes 4 servings):
| Nutrient | Amount |
|---|---|
| Calories | ~250 |
| Protein | ~12 g |
| Fat | ~8 g |
| Carbohydrates | ~35 g |
| Sodium | ~300 mg |
Keep in mind, swapping ingredients (like different olives) will slightly change these numbers.
Final thoughts
Chickpea polenta with olives is a comforting choice that doesn’t require a ton of time or effort. It works wonderfully as a satisfying dinner or even as a quick lunch if you have leftovers. The chickpea flour adds a hearty protein boost, and using low-sodium broth keeps this dish in line with DASH Diet principles. Experiment with herbs, add freshly chopped tomatoes on top, or even sprinkle on a little grated Parmesan if your diet allows. Most importantly, keep it simple and enjoy every bite.
Frequently asked questions (FAQs)
- Can I use water instead of broth?
Yes. Water works fine if you don’t have low-sodium broth on hand. You might want to add extra herbs for more flavor. - Are olives too salty for the DASH Diet?
Many olives can be high in sodium, but you can opt for low-sodium varieties or rinse standard olives under water to reduce salt content. - How do I store leftovers?
You can store leftover chickpea polenta in an airtight container in the fridge for up to three days. Reheat carefully with a splash of water or broth to loosen the texture. - Can I substitute chickpea flour with something else?
For the classic consistency, chickpea flour is best. Other flours might not produce the same creaminess or taste, so your results may vary. - Is this recipe gluten-free?
Yes, chickpea flour is naturally gluten-free, making this recipe a tasty option for those avoiding wheat.
Ingredients
1 cup chickpea flour (sometimes labeled as garbanzo bean flour)
3 cups low-sodium vegetable broth (or water)
2 tablespoons extra-virgin olive oil
1/4 cup sliced green or black olives (choose low-sodium if available)
1 clove garlic, minced (optional)
1/2 teaspoon dried oregano (or your favorite dried herbs)
A pinch of black pepper
A small pinch of salt (you can skip if you’re watching sodium)
Directions
- Combine the broth and flour
- In a medium saucepan, whisk the chickpea flour into the low-sodium vegetable broth. Stir until smooth, with no lumps.
- For extra flavor, toss in the minced garlic if you like that savory kick.
- Heat and stir
- Set the stove to medium heat and stir the mixture steadily.
- After a few minutes, the polenta will start to thicken. Keep stirring to prevent clumps.
- Add seasonings
- Stir in the oregano, black pepper, and a tiny dash of salt if needed.
- Continue cooking for another 5 to 7 minutes until the polenta becomes creamy and pulls away from the sides of the pan.
- Fold in olives
- Switch off the heat and carefully fold in the sliced olives.
- Drizzle in the olive oil. This step brings extra flavor and a silky texture.
- Serve and enjoy
- Spoon the polenta into shallow bowls or a small casserole dish.
- You can top it with additional olives or your favorite fresh herbs if you’re feeling fancy. Serve right away while it’s hot.
