5 CHICKPEA Recipes EVERYONE Should Know
Recipes in this Video
Chickpea salad is a popular dish in Mediterranean cuisine, celebrated for its refreshing flavors and nutritious ingredients. It is often served as a side dish or light meal, especially during warm weather. The dish showcases the versatility of chickpeas, which are a staple in many cultures, and can be customized with various vegetables and dressings. This salad is not only easy to prepare but also provides a healthy option for gatherings and everyday meals.
Ingredients
- ●canned chickpeas
- ●cucumber
- ●tomato
- ●red onion
- ●bell pepper
- ●parsley
- ●olive oil
- ●lemon juice
- ●salt
- ●pepper
Instructions
- 1Rinse and drain the canned chickpeas.
- 2Chop the cucumber, tomato, red onion, and bell pepper into small pieces.
- 3Finely chop the parsley and add it to the bowl.
- 4In a large bowl, combine the chickpeas and chopped vegetables.
- 5Drizzle olive oil and lemon juice over the salad.
- 6Season with salt and pepper to taste.
- 7Toss everything together until well mixed.
- 8Let the salad sit for a few minutes to allow flavors to meld.
- 9Serve chilled or at room temperature.
Ingredient Alternatives
canned chickpeas
Healthier: dried chickpeas
Cheaper: canned beans
Dried chickpeas are more nutritious; canned beans are often cheaper.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil has a higher smoke point; vegetable oil is usually less expensive.
Techniques
Equipment
Also Known As
Chickpea curry, known as Chana Masala in India, has roots in South Asian cuisine, where legumes are a staple due to their nutritional value and affordability. This dish is often enjoyed with rice or bread and is a favorite among vegetarians. Today, chickpea curry has gained popularity worldwide, with many variations adapting local spices and ingredients, making it a versatile and beloved meal.
Ingredients
- ●chickpeas
- ●onion
- ●garlic
- ●ginger
- ●tomatoes
- ●coconut milk
- ●curry powder
- ●cumin
- ●coriander
- ●turmeric
- ●vegetable oil
- ●spinach
- ●cilantro
- ●lime
- ●salt
- ●pepper
Instructions
- 1Heat vegetable oil in a large pot over medium heat until shimmering.
- 2Add chopped onions and sauté until soft and translucent, about 5-7 minutes.
- 3Stir in minced garlic and grated ginger; cook until fragrant, about 1 minute.
- 4Add diced tomatoes and cook until they break down, about 5 minutes.
- 5Mix in curry powder, cumin, coriander, and turmeric; cook for 1-2 minutes to toast the spices.
- 6Add chickpeas and coconut milk; stir to combine.
- 7Bring to a simmer and reduce heat to low; cook for 15-20 minutes to thicken.
- 8Stir in fresh spinach and cook until wilted, about 3-4 minutes.
- 9Season with salt and pepper to taste.
- 10Remove from heat and stir in chopped cilantro and lime juice before serving.
Ingredient Alternatives
coconut milk
Healthier: cashew cream
Cheaper: almond milk
Cashew cream adds richness while being lower in calories.
curry powder
Healthier: homemade spice blend
Cheaper: generic curry powder
Homemade blends can be tailored for flavor and cost.
vegetable oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is healthier but can be pricier.
spinach
Healthier: kale
Cheaper: frozen spinach
Kale offers more nutrients, while frozen spinach is budget-friendly.
Techniques
Equipment
Also Known As
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●2 cups broccoli florets
- ●2 tbsp olive oil
- ●2 tbsp za'atar spice blend
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 lemon, juiced
- ●1/4 cup fresh parsley, chopped
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine the chickpeas, broccoli florets, olive oil, za'atar spice blend, salt, and black pepper. Toss until everything is well coated.
- 3Spread the mixture evenly on a baking sheet.
- 4Roast in the preheated oven for 20-25 minutes, or until the broccoli is tender and slightly crispy.
- 5Remove from the oven and drizzle with lemon juice.
- 6Garnish with fresh parsley before serving.
- 7Serve warm as a side dish or a light main course.
Equipment
Hummus, with roots in the Levant region, has been a staple of Middle Eastern cuisine for centuries. Traditionally served as a dip or spread, it embodies the region's love for legumes and simple, wholesome ingredients. Today, hummus has gained global popularity, with countless variations and flavors appearing in restaurants and homes around the world.
Ingredients
- ●chickpeas
- ●tahini
- ●garlic
- ●lemon juice
- ●olive oil
- ●cumin
- ●salt
- ●water
- ●paprika
- ●parsley
Instructions
- 1Drain and rinse chickpeas under cold water.
- 2Combine chickpeas, tahini, garlic, lemon juice, and cumin in a food processor.
- 3Blend until smooth, scraping down the sides as needed.
- 4Slowly add olive oil while blending until fully incorporated.
- 5Adjust consistency with water, blending until creamy.
- 6Season with salt to taste and blend again.
- 7Transfer hummus to a serving bowl.
- 8Drizzle with olive oil and sprinkle paprika and parsley on top.
Ingredient Alternatives
tahini
Healthier: sunflower seed butter
Cheaper: peanut butter
Sunflower seed butter is nut-free and often more affordable.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil offers similar health benefits with a neutral flavor.
garlic
Healthier: garlic powder
Cheaper: onion powder
Garlic powder provides flavor without the expense of fresh garlic.
lemon juice
Healthier: lime juice
Cheaper: vinegar
Lime juice adds a zesty flavor, while vinegar is often more cost-effective.
Techniques
Equipment
Also Known As
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 can (5 oz) tuna, drained
- ●1/2 cup celery, diced
- ●1/4 cup red onion, diced
- ●1/4 cup mayonnaise
- ●1 tbsp Dijon mustard
- ●1 tbsp lemon juice
- ●1/2 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh parsley, chopped
Instructions
- 1In a large mixing bowl, combine the drained chickpeas and tuna.
- 2Add the diced celery and red onion to the bowl.
- 3In a separate small bowl, mix together the mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and black pepper until smooth.
- 4Pour the dressing over the chickpea and tuna mixture and stir until everything is well coated.
- 5Gently mash some of the chickpeas with a fork for a creamier texture, if desired.
- 6Fold in the chopped parsley for added freshness.
- 7Taste and adjust seasoning if necessary, adding more salt or pepper to your liking.
- 8Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
- 9Serve chilled on a bed of greens, in a sandwich, or with crackers.
Equipment
Chickpea tacos are a modern twist on traditional Mexican tacos, reflecting the growing popularity of plant-based diets. They offer a nutritious and flavorful alternative to meat, often enjoyed in casual settings or as part of a family meal. These tacos celebrate the versatility of chickpeas, which have been embraced globally for their protein content and adaptability in various cuisines.
Ingredients
- ●chickpeas
- ●taco shells
- ●avocado
- ●onion
- ●garlic
- ●cumin
- ●paprika
- ●lime
- ●cilantro
- ●salt
- ●black pepper
- ●olive oil
- ●lettuce
- ●tomato
- ●jalapeño
- ●sour cream
Instructions
- 1Rinse and drain chickpeas in a colander.
- 2Heat olive oil in a skillet over medium heat until shimmering.
- 3Add chopped onion and sauté until translucent, about 3-4 minutes.
- 4Stir in minced garlic and cook until fragrant, about 1 minute.
- 5Add chickpeas, cumin, paprika, salt, and black pepper; cook until heated through, about 5 minutes.
- 6Mash chickpeas lightly with a fork for texture.
- 7Warm taco shells in the oven according to package instructions.
- 8Assemble tacos by filling shells with chickpea mixture.
- 9Top with diced avocado, lettuce, tomato, and jalapeño.
- 10Drizzle with lime juice and garnish with cilantro.
- 11Serve with a dollop of sour cream or yogurt.
Ingredient Alternatives
taco shells
Healthier: lettuce wraps
Cheaper: corn tortillas
Lettuce wraps reduce carbs, while corn tortillas are budget-friendly.
sour cream
Healthier: Greek yogurt
Cheaper: plain yogurt
Greek yogurt offers protein with fewer calories.
jalapeño
Healthier: bell pepper
Cheaper: banana pepper
Bell peppers are milder and easier to find.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil is rich in healthy fats.
Techniques
Equipment
Also Known As
Ingredients
- ●4 medium sweet potatoes
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●2 tbsp olive oil
- ●1 tsp ground cumin
- ●1 tsp ground coriander
- ●1/2 tsp turmeric
- ●1/2 tsp paprika
- ●1/2 tsp cayenne pepper
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup plain yogurt (or dairy-free alternative)
- ●2 tbsp fresh cilantro, chopped
- ●1 tbsp lemon juice
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Wash the sweet potatoes and pierce them several times with a fork.
- 3Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until tender.
- 4While the sweet potatoes are baking, heat olive oil in a pan over medium heat.
- 5Add the chickpeas, cumin, coriander, turmeric, paprika, cayenne, salt, and black pepper to the pan. Stir well to coat the chickpeas with the spices.
- 6Cook for about 5-7 minutes, stirring occasionally, until the chickpeas are heated through and slightly crispy.
- 7Once the sweet potatoes are done, remove them from the oven and let them cool slightly.
- 8Cut each sweet potato in half lengthwise and scoop out a small portion of the flesh to create space for the filling.
- 9Mix the cooked chickpeas with yogurt, cilantro, and lemon juice in a bowl.
- 10Spoon the chickpea mixture into each sweet potato half, filling them generously.
- 11Serve warm, garnished with additional cilantro if desired.
Equipment
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1/2 cup buffalo sauce
- ●1 cup shredded cheese (cheddar or mozzarella)
- ●4 large flour tortillas
- ●1/2 cup diced red onion
- ●1/2 cup diced bell pepper
- ●1 tbsp olive oil
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●Salt and pepper to taste
- ●Fresh cilantro for garnish (optional)
Instructions
- 1In a medium bowl, mash the chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
- 2Stir in the buffalo sauce, garlic powder, onion powder, salt, and pepper until well combined.
- 3Heat olive oil in a large skillet over medium heat.
- 4Add the diced red onion and bell pepper to the skillet and sauté for about 3-4 minutes until softened.
- 5Spread a quarter of the chickpea mixture on one half of each tortilla, then sprinkle with shredded cheese.
- 6Fold the tortillas in half to cover the filling and place them in the skillet.
- 7Cook each quesadilla for about 3-4 minutes on each side, or until golden brown and the cheese is melted.
- 8Remove from the skillet and let cool for a minute before slicing into wedges.
- 9Garnish with fresh cilantro if desired and serve with extra buffalo sauce or ranch dressing.
Equipment
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