Only I could sit down and write a whole page about chickpeas! Nerd. Freak. Goof Ball. I know, but I like myself and I love chickpeas! One of my favorite legumes, chickpeas are also called garbanzo beans. They are the star ingredient in hummus. Eaten plain, they remind me of their cousins, boiled peanuts.
Chickpeas are little nutritional powerhouses. They have 11g of fiber and 12g of protein per cup. A third of the daily requirement of both these key nutrients! By comparison, a three-ounce portion of chicken tenders has 12g protein. It is incredible how many vitamins and minerals are packed into such a small package. The hi-lights are:
40 & 57% of our daily value (DV) of folate and vitamin B6, which makes them a GREAT food choice for expectant mothers
15% DV of vitamin C
Approximately 20% DV of iron, magnesium, phosphorus, potassium, zinc, and copper
The B vitamin and mineral content of a cup of chickpeas makes them more potent than some B Complex and mineral supplements I’ve seen!
Like I said, strait from the can, they remind me of boiled peanuts. They are relatively bland in flavor and hearty in texture which makes them a great addition to most soups and stews. They will hold their shape and not get mushy without adding or taking away from the flavor.
Chickpeas can be eaten straight from the can as a snack, tossed on a salad, or blended into hummus. They can be added to soups or stews or eaten as a side dish. They are delicious tossed with oil and spices and roasted in the oven.
Chickpeas can also be purchased as flour, sometimes called gram or besan. It is used to make fried food like pakoras served in Indian restaurants, and in many baking recipes.
I like to keep plenty of canned and dried chickpeas on hand. Cooked chickpeas freeze well except for separation of the skins from the peas, which is no problem if they are being blended into hummus. The only downside to dried chickpeas is the cooking time. I use a pressure cooker to speed up the process, but if that isn’t an option they can take as long as two hours to cook after being soaked for eight hours.
Here are some great chickpea recipes I’ve tried lately. Hope you enjoy them as much as I have!
Roasted Chickpea Snack
I can eat a can of these a day! They are delicious as a snack or sprinkled on salads. Season them generously.
1 can chickpeas, rinsed, drained, blotted dry
2 T olive oil, or oil spray
salt, or seasoning blend of choice (Zaatar, garlic salt, Cajun, Italian, Mexican)
Preheat oven to 450.
Blot or roll the chickpeas on paper towels to dry.
In a small bowl, toss chickpeas with oil and spices.
Roast on a parchment-lined sheet pan for approximately 30 minutes, until browned and crunchy.
Greek Marinated Garbanzo Beans
I recently made these for traveling with my Seven-Day Salad. They last for days in the fridge and can be eaten room temperature. Delicious side dish, salad topper, or appetizer served with chips or toast points. Use fresh herbs if you have them.
1 can garbanzo beans or chickpeas, drained
1 small jar marinated artichoke hearts
1 small can sliced black olives
¼ cup extra virgin olive oil
¼ cup red wine vinegar
1 T tamari
¼ cup red onion, minced
1 clove garlic, minced or pressed
¼ cup red bell pepper, finely chopped
¾ cup celery, chopped
2 T fresh parsley, chopped
½ t dried basil, or 1 T fresh
¼ t dried oregano, or 1 t fresh
Place all ingredients in large bowl and toss well. Marinate in the refrigerator 8 hours or overnight.
Serve atop spring mix or Seven-Day Salad or as a side dish. Travels well and can be served at room temperature.
Sneaky Chickpea Cakes
From Plant-Powered 15 Makes 7-8 Patties
I like these on top of a salad or along side oven fries.
1 cup carrot, cut in discs
1/2 cup chopped red bell pepper
1 medium-large clove garlic
2 cans (14-ounces each) chickpeas, rinsed and drained
1/2 cup nutritional yeast
1 tablespoon tomato paste (can substitute natural ketchup)
1 teaspoon sea salt
1 teaspoon red wine vinegar
1/2 teaspoon dijon mustard
freshly ground black pepper (optional)
1 teaspoon fresh thyme or rosemary leaves
1 cup rolled oats
In a food processor, first add carrots, bell pepper, and garlic, pulse until finely chopped. Add remaining ingredients except rolled oats and process through. Stop processor a few times and scrape down, and continue to process until smooth. Then add rolled oats and pulse through. Remove bowl and place in fridge to chill mixture, for about a ! hour. When ready to shape patties, take out scoops of mixture and form burgers in your hands. To cook, place patties on a non-stick skillet over medium/medium-high heat. Let cook on one side for 7-8 minutes, or until golden brown. Then flip, and let cook for another 5-7 minutes on the other side. Alternatively, these patties can be baked at 400°F for about 20 minutes, flipping half way through, however I prefer the sear and texture that pan-cooking offers. Serve on buns, or in tortillas or pitas with fixings of choice!
Kiddo Note: Although most children do not like dijon mustard, garlic, or some fresh herbs, they will likely not notice these ingredients at all! Our daughters devour these burgers without ever noticing the seasonings (or the veggies)!
Tunisian Ragout over Quinoa
Although the vegetables in this are summer varieties, this is a hearty warming stew. Serve over rice, quinoa or alone.
1 cup uncooked quinoa
2 cups vegetable broth
1 med. eggplant, cubed
1 onion, chopped
4 cloves garlic, minced
2 zucchini cubed
2 t cumin
1 1/2 t smoked paprika
1/2 t turmeric
1/4 t allspice
1/2 t cinnamon
1-2 t hot sauce
1 (15 oz) can fire roasted diced tomatoes
1 (15 oz) can chickpeas, drained
1/4 cup raisins
8 cherry tomatoes, halved
Prepare quinoa according to package directions using vegetable broth instead of water.
Place eggplant on a layer of paper towel on a microwave safe plate, sprinkle with sea salt and cook in microwave on high for 8 minutes.
Meanwhile, in a large pot, place chopped onion and garlic with a small amount of water and simmer until tender. Add zucchini and spices and cook a few minutes to start the zucchini cooking. Add eggplant, tomatoes, and chickpeas, cover and simmer until tender. Add raisins a few minutes before done. Add extra vegetable broth if you want more “pot liquor”.
Chickpea and Quinoa Salad, or “Chick-n Salad”
This will make a great Easter picnic treat! Serve atop salad, stuffed inside a tomato, or as an appetizer with toast points.
1 (15 oz) can chickpeas, rinsed & drained
1 cup cooked quinoa
1 cup organic, red, seedless grapes, halved
1 organic apple, diced
2-3 green onions, diced
1 stalk of celery, minced
½ cup + 2T vegan mayonnaise
1 t mustard
Few dashes hot sauce (optional)
Juice of ½ lemon
1 ½ t dried dill, or 1 T fresh
Salt and pepper
smidgen of Stevia
Place the chickpeas in a medium bowl and mash them with a potato masher, leaving them a little chunky. Add quinoa, grapes, apple, onions, and celery. Toss.
Mix remaining ingredients into a dressing and pour over chickpeas. Mix well. Serve immediately or refrigerate for up to two days.
May your unfailing love be my comfort, according to your promise to your servant.
Delicious & Versatile Chickpeas!