With Sweet Potatoes And Chickpeas, You Have The Start Of A Protein- And Fiber-Rich Meal

In the sphere of trending foods, health professionals have recently reminded us all that fiber and protein are best friends. This is great news, considering many protein and fiber rich foods taste amazing together, such as sweet potatoes and chickpeas. Seasoned correctly and combined with a few eggs, you've got the makings of a delicious quiche that's also a nutrient powerhouse.

If you've learned that mashed sweet potatoes absolutely deserve a spot in your dinner rotation, you'll be experienced in steaming or roasting them until soft, after which you'll spread them into a baking dish as the quiche's crust. Drained, rinsed chickpeas go into the filling, along with about five eggs and your seasonings. As it bakes in the oven (about 45 minutes at 375 degrees Fahrenheit should do it), the sweet potatoes develop a crispy, caramelized outer crust, the chickpeas become silky and nutty, and the eggs solidify into a savory, buttery custard holding everything together.

In addition to being flavorful, sweet potatoes and chickpeas are of course packed with protein and fiber. This dish makes for a tasty way to meet your nutrition goals more often, as it's perfect for a wholesome breakfast or light lunch.

Though this recipe doesn't include the perfect ratio of ingredients to produce a flawless quiche, it's similar enough that calling it a quiche isn't necessarily incorrect. For instance, all you need for the filling are beaten eggs, though you can add a splash of milk (dairy or plant-based) if you prefer a softer, more velvety custard. Otherwise, you can simply season the eggs with shredded or crumbled cheese, herbs, and the spices of your choice. Feta is tangy, and delicious with both chickpeas and sweet potatoes, though white cheddar is an equally tasty choice.

It's also more than okay to season the sweet potato mash and chickpeas, as sweet potatoes take on a delicious barbecued flavor when mixed with piquant spices like cayenne, smoked paprika, or chili lime seasoning. Chickpeas tossed in a touch of olive oil and seasoned with garlic and onion powder become savory and almost potato-like, while eggs are basically a blank canvas for seasoning. Rosemary and dill are both tasty here, as they add a little aromatic astringence that offsets the richness of the rest of the dish.

The biggest pitfall to avoid with this dish is adding sugary or wet seasonings like brown sugar or Worcestershire sauce, as these things may cause a watery quiche. Eschew those and instead stick to powdered seasonings, and saute (and cool) any veggies you to add, which helps to cook away some of the moisture before stirring them into the eggs.