Soft cooked chickpeas, carrot and potato form a substantial plant-based mash. The important preparation detail is that all chickpeas must be fully cooked and thoroughly mashed, not left as firm round beans.
Use fully cooked, soft chickpeas (not raw or merely soaked); if canned, drain and rinse where appropriate. Cook further until crushable if needed.
Steam peeled, diced carrot and potato until both crush easily with a fork.
Blend or mash chickpeas, carrot and potato with safe cooking liquid into a moist spoonable mixture without firm bean pieces. Cool before serving.
Blend or finely mash until chickpea skins, carrot and potato are tender and no firm chickpeas remain. Add safe cooking liquid to prevent a thick, dry paste.
Smooth purée.
Soft mashed texture.
Chickpeas are legumes and can cause allergic reactions in some children. Check any packaged cooked chickpeas for added ingredients and salt.
Refrigerate untouched cooked portions promptly; reheat thoroughly, stir and cool before serving. Discard bowl leftovers.
Refrigerate untouched cooked portions promptly; reheat thoroughly, stir and cool before serving. Discard bowl leftovers.
This guide is informed by current guidelines from leading health organizations:
