Whenever I hit the grocery store, I always stock up on chickpeas. Also known as garbanzo beans, these cute little beige legumes are a great source of protein, fiber, potassium, iron, magnesium, vitamin B6 and vitamin C. They’re inexpensive and super versatile in the kitchen, adding interesting texture and heartiness to a variety of dishes. You can roast them, stew them, puree them and add them to salads. If you want to save even more money, you can purchase dried chickpeas in bulk instead of in a can. What’s not to love?
Get more chickpeas in your life with these tasty chickpea recipes that venture beyond the old hummus stand-by:
Crispy Roasted Chickpeas
When I discovered that roasted chickpeas could satisfy my penchant for crunchy, savory snacks, I was hooked. They’re absolutely delicious and so easy to make. You can customize your roasted chickpea recipe with the seasonings of your choice. Not sure where to start? The Kitchn has 15 roasted chickpea seasoning ideas for you. They also recommend eating them while they’re hot to enjoy maximum crispiness. Here’s how to make them:
- Rinse, drain and dry one can of chickpeas
- Toss them in olive oil and salt
- Spread them on a cookie sheet
- Bake at 400 degrees for about 20 minutes, stirring every 10 minutes
- Toss roasted chickpeas with seasonings
- Try not to eat the whole batch in one sitting (good luck)
Hearty Chickpea Soup
When pureed, chickpeas add a creamy thickness to soup, and make a great alternative to the fat and calories that come along with heavy cream. Throw in some roasted garlic and tomatoes and you have a healthier solution to satisfy your creamy tomato soup cravings. Try this recipe: Roasted Garlic and Tomato Soup.
Vegetarian Burger Patties
Due to their density and mash-ability, chickpeas make an excellent base for a vegetarian burger patty. All you have to do is toss them into a food processor with some seasonings, form them into patties and bake or fry. You can experiment with different seasonings to your taste, but some popular choices include curry powder and cumin. Try this recipe, which also incorporates high-fiber sweet potatoes: Oh My Chickpea Goodness Burger.
Vegetarian ‘Tuna’ Salad
Believe it or not, mashed chickpeas have a chewy, tuna-like consistency, making them a perfect vegetarian swap for the flaky fish in your tuna salad sandwich. Break up cooked chickpeas with a fork or pulse in a food processor, mix in the mayo or vinaigrette of your choice, add some chopped celery and seasonings and you have a pretty delicious and healthy sandwich option. Try The Kitchn’s recipe: Chickpea of the Sea “Vegetarian Tuna Fish” Sandwich.
Chickpeas are often included in curry recipes as the main protein source, and when you pair them with rice you get your complete protein with all the amino acids your body needs. You can add chickpeas to virtually any curry recipe, but one of my personal favorites is Thai coconut curry. Try Dreena Burton’s mouthwatering recipe: Thai Chickpea Almond Curry.
This might sound like a bad idea at first since chickpeas are not inherently sweet, but they do add a nice density to your cookies, plus a ton of protein. They can even replace the flour, making your cookies gluten-free! Combine them with your favorite nut butter and natural sweetener and you have a nice and healthy treat. Try this recipe, which happens to be both vegan and gluten-free: Chickpea Thumbprint Cookies (aka Birds Nest Cookies).
Roasted Red Pepper Hummus
Hummus might be the obvious choice, but how about adding some roasted red pepper to the mix? The creamy texture and bold flavor is balanced well with just the right amount of tahini. You’ll feel like you just walked out of a Moroccan souk!
- 1 can chickpeas, drained and rinsed
- ¼ cup tahini
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- 1 red pepper, roasted, chopped
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
- Juice of 1 lemon
Preheat the oven to 325 F
- Place the onions with some oil in a cast iron skillet or oven-proof pot and sauté in medium to low heat for about 5 minutes until onions are translucent. Add garlic, oregano, and bay leaves and sauté for an extra 2 minutes, careful not to burn them.
- Add tomato paste and lower heat; let it brown a bit (until it’s a little sticky on the bottom of the pan). Pour the can of diced tomatoes and deglaze (scrape sticky bits with a spatula so that they flavour the mix). Let it simmer on low heat for about 10 minutes until liquid reduces a bit. Add chipotle and beans.
- Pour in the chicken or veggie stock, deglaze again and adjust seasoning (careful not to add too much salt as it will reduce and intensify when cooked).
- Cover pan or pot (with lid or aluminum foil) and place in the oven. Bake for about 25 minutes until liquid has reduced and sides start to get a bit crispy. Uncover and bake for additional 5 minutes so that the top gets nice and dry. Remove from oven.
- Serve right out of the oven with a slice of rustic bread. You can also top it off with some light sour cream if you so fancy.
What’s your favorite way to eat chickpeas? Share it in the comments or over on Twitter at @luvoinc. Be sure to subscribe to our newsletter, Plated, to unlock a $2 coupon to use on your next Luvo purchase.