By Emma Karamat
Quick, what’s the first thing that comes to mind when I say CHICKPEAS?! If you thought hummus, you’re probably not alone. The increasingly popular dish made with the famous little legume can be found in numerous restaurants (even those that don’t have a Middle Eastern influence), at parties, and in a multitude of homes now. I myself am a huge fan of the spread but even more I am a fan of the actual chickpea.
This little tan marble is delicious, versatile, and good for you too. Chickpeas are a source of vitamins and minerals including iron, magnesium, and vitamin B6. Additionally, they are packed with fiber and protein meaning they help keep your gut and your body healthy! Here are some ideas for incorporating chickpeas into your diet more often beyond spreading hummus on everything!
Roasted Chickpeas
Craving something crunchy and full of flavor? Try simply roasting chickpeas with whatever seasoning you desire. This dish is easy and delicious!
• 1 (12 oz) can of chickpeas, drained, rinsed and dried or 12oz of rehydrated chickpeas (check out the *Buying Tip below)
• 1 Tbsp of olive oil
• Salt
• Cayenne Pepper
• Ground Cumin
1. Preheat oven to 450oF. Line a baking sheet with foil.
2. In a bowl, toss the chickpeas with the olive oil until well coated. Sprinkle with the seasoning: salt, cayenne pepper and ground cumin to taste, coating the chickpeas well.
3. Spread the chickpeas in a single layer on the baking sheet and bake for about 40 minutes or until crispy. Toss or stir the chickpeas occasionally to ensure even roasting.
Peanut Butter Chickpea Energy Bites
Quick and easy to make and take on the go! Chickpeas add a protein punch to snacks, cookies, or other recipes. Add or substitute ingredients like flax seed, nuts, or dried cranberries to suit your liking.
• 1 1/2 cups chickpeas cooked
• 1/2 cup peanut butter, smooth
• 1/3 cup honey
• 1/4 tsp cinnamon
• 1 tsp vanilla extract
• Pinch of salt
• 1 1/4 cup ground dry oats
• 1/3 cup chocolate chips
1. Place chickpeas, peanut butter, and honey in a food processor and blend for about a minute on high or until the mixture is smooth.
2. Add cinnamon, vanilla extract, salt, and ground oats, and pulse until combined. At this point your dough should be similar to cookie dough consistency. If mixture is too dry, add more peanut butter, if too wet, add more ground oats.
3. Add in chocolate chips and pulse until combined.
4. Using a cookie scoop, scoop out dough and roll between your palms to form a ball. Repeat. Store in the fridge or freezer.
Recipe adapted from: https://pulsepledge.com/recipe/peanut-butter-chickpea-energy-balls/
Chana Masala
This hearty main dish is full of flavor and can be adjusted to your spice level preference.
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 to 3 garlic cloves, minced
• Two 15- to 16-ounce cans chickpeas, drained and rinsed
• 1 to 2 teaspoons garam masala or curry powder
• 1/2 teaspoon turmeric
• 2 teaspoons grated ginger
• 2 large tomatoes, diced
• 1 tablespoon lemon juice
• 1/4 cup minced fresh cilantro, or to taste
• Salt to taste
• Hot cooked grain (rice, quinoa, or couscous), optional
1. Heat the oil in a wide skillet. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is golden.
2. Add the chickpeas, garam masala, turmeric, ginger, tomatoes, lemon juice, and about 1/4 cup water. Bring to a simmer, then cook over medium-low heat for 10 minutes, stirring frequently. This should be moist and stewlike, but not soupy; add a little more water, if needed.
3. Stir in the cilantro and season with salt. Serve on its own in shallow bowls or over a hot cooked grain, if desired.
If you want more recipe ideas, I recommend checking out one of the following websites and searching “chickpea”:
Have fun exploring the chickpea outside of a hummus dish!
*Buying tip
Chickpeas are available in cans or dried both of which have their own pros and cons.
Canned chickpeas are already hydrated and ready to cook or eat making for ease use; however, they could be packaged with salt (which we don’t need more of in the diet) to preserve them. If you buy canned make sure to give the chickpeas a good rinse before using in recipes or eating to remove the extra salt.
Dried chickpeas have the benefit of usually being the cheapest option for a lot of product. The drawback to dried chickpeas is that they have to be rehydrated before use which takes some time and planning. If you choose this option, here’s a somewhat quick method for rehydrating the chickpeas:
1. Place the dried chickpeas in a pot and cover with water
2. Bring to a boil and cook for 1 minute
3. Cover the pot and remove from heat
4. Let the chickpeas sit for 1 hour
5. Drain, rinse, and use!
No comments:
Post a Comment