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Your Guide to Cooking and Eating Chickpeas

Lentine Alexis
byLentine Alexis
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Your Guide to Cooking and Eating Chickpeas

Versatile, easy to cook or readily available in a can, chickpeas are the super-ingredient you need to be add to your diet. Whether you soak dried beans overnight then cook them in yourInstant Pot, or pop open a can of little peas, there’s a lot to do with these protein- and fiber-packed legumes. Here are our top-10 ideas:

1

MAKE THEM CRISPY

Cooked and unseasoned, chickpeas can be bland. But, toast them until crispy in the oven, tossed with spices, and you have a next-level ingredient to keep on hand. Drain a13.5-ounce can of chickpeas, then dry with a paper towel. Preheat your oven to 375°F (190ºC). Toss the chickpeas with2 tablespoons olive oil, 2 teaspoons harissa, 2 teaspoons turmericor your favorite spice blend and season well withsalt and pepper. Roast on a parchment-lined sheet pan until crispy — roughly 20–30 minutes, depending on your oven.

2

ADD THEM TO A SALAD

Whether you’ve roasted your chickpeas, just cooked them or are opening a can, keeping peas on hand to toss into salads is infinitely smart. Make them more interesting by tossing them with olive oil and herbs, salt and pepper then store in the fridge to toss into salads.

3

TOSS THEM INTO A SOUP OR STEW

If you have a can of chickpeas in the pantry, you basically have dinner … especially if you also have a can of coconut milk, a can of tomatoes and some herbs and spices. Even better if you have1/2 an onion. Simply sauté the onion in 1 tablespoon olive oil until translucent. Add the28-ounce can of tomatoesand4 cups water(or broth if you’re really stocked) andcan of chickpeas, drained. Bring to simmer then add a13.5-ounce can of coconut milk. Season withsalt, pepper, harissa, curry powderor any other spice mixes you love. Eat with toast, rice or quinoa.

4

MAKE GRANOLA (NO, REALLY!)

That liquid every recipe tells you to drain from the can of chickpeas is called aquafaba. It’s rich in protein and a good vegan alternative to egg whites that can add structure to many recipes. Thisgranola recipeputs that liquid to use.

5

BLEND THEM INTO (REALLY SMOOTH) HUMMUS

Looking for the smoothest, snacking-est hummus around? You’ll have to ditch the skins that come along with most canned chickpeas. Simmering canned chickpeas with1 teaspoon baking sodauntil they’re completely broken down helps those skins fall off. Really cook them until they’re mush, then blend them into your favorite hummus recipe .

6

ADD THEM TO YOUR NEXT SHAKSHUKA

Shakshuka is a delicious, Mediterranean dish featuring eggs and vegetables — and chickpeas would be an amazing addition. Simply add seasoned or roasted chickpeas to your finishedshakshukafor a nice texture contrast and boost of protein.

7

MAKE THEM THE STAR OF THEIR OWN GRAIN SALAD

Chickpeas don’t have to be the sideshow. They’re nutritious and delicious enough to make a complete grain bowl meal. I love them withcooked bulgur, a handful of fresh herbs, a sprinkling of fresh feta cheeseand tossed with a flavor-packed dressing of toasted spices. To make the dressing: Gently toast1 teaspoon coriander seeds, 1 teaspoon cumin seeds, 1 teaspoon fennel seedsin a dry skillet over low heat. (You’ll know they’re toasted when they’re fragrant.) Transfer the toasted seeds to a spice grinder or mortar and pestle and grind until fine, then combine with1/4 cup olive oil, 2 tablespoons white wine vinegar, 1 teaspoon Dijon mustard and kosher salt and freshly ground black pepper, to taste.Drizzle over grains.

8

SAUTÉ THEM WITH HERBS FOR BREAKFAST

This is as easy a breakfast strategy as it gets; Simply drain the chickpeas, dry them with a paper towel, and then add them to a skillet with1 tablespoon of olive oil.Sauté for 5–7 minutes, undisturbed until starting to brown. Turn off heat, add ahandful of fresh herbs and a sprinkling of cheese.Eat with toast.

9

SWIRL THEM INTO OTHER SPREADS

Hummus-like spreads can be made with just about anything. Blend chickpeas withsteamed and drained kale, fresh herbs, cooked beets, carrots or pumpkin. Anything can become a delicious, exciting spread with the help of chickpeas. Experiment and enjoy!

10

TURN THEM INTO PANCAKES

Served at breakfast with eggs or with greens for lunch, a great chickpea pancake recipe is endlessly versatile and delicious.

SAVORY CHICKPEA PANCAKES

Ingredients

  • 6 tablespoons (90ml) olive oil, divided
  • 1 medium leek, white and pale-green parts only, chopped
  • 1/2 teaspoon kosher salt, plus more to taste
  • Freshly ground black pepper, to taste
  • 1 cup (125g) squash (such as butternut or kabocha), peeled and grated
  • 1 large egg
  • 3/4 cup (75g) chickpea flour
  • 1/4 teaspoon baking powder
  • 1/2 cup (125g) plain yogurt
  • 1/4 cup (5g) fresh parsley, coarsely chopped
  • Flaky sea salt (such as Maldon)

Directions

Heat 2 tablespoons olive oil in a large skillet, preferably nonstick, over medium-high heat. Add leek, season with kosher salt and pepper and cook, stirring occasionally, until leek is softened and starting to brown, about 4 minutes. Add squash and season again. Cook, stirring often, until squash is cooked through and softened, about 4 minutes. Transfer vegetables to a plate and let cool. Wipe out skillet and reserve.

Meanwhile, whisk egg, chickpea flour, baking powder, 1 tablespoon oil, 1/2 teaspoon kosher salt and 1/2 cup water in a medium bowl; season with pepper and let sit 5 minutes for flour to hydrate. Stir vegetables into batter just to coat.

热1 1/2汤匙油在锅爱保留r medium-high. Add batter by the 1/4-cupful to make 4 pancakes, gently flattening to about 1/4-inch thick. Batter should spread easily — if it doesn’t, thin with a little water. Cook until bottoms are lightly browned and bubbles form on top, about 4 minutes. Use a spatula to carefully flip pancakes over and cook until browned and cooked through, about 2 minutes longer. Transfer to a plate and tent with a sheet of foil to keep warm. Repeat with another 1 1/2 tablespoons oil and remaining batter. Serve pancakes topped with yogurt, parsley, sea salt and pepper. Makes 4 servings.

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About the Author

Lentine Alexis
Lentine Alexis
Lentine is a curious, classically trained chef and former pro athlete. She uses her bicycle, raw life and travel experiences and organic ingredients to inspire athletes and everyone to explore, connect and expand their human experiences through food. She previously worked as a Chef/Recipe Developer/Content Creator and Culinary Director at Skratch Labs – a sports nutrition company dedicated to making real food alternatives to modern “energy foods.” Today, she writes, cooks, speaks and shares ideas for nourishing sport and life with whole, simple, delicious foods.

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