Chickpeas are so versatile in the kitchen — you can eat them hot or cold. They also support the digestive tract, are high in antioxidants, provide cardiovascular benefits and regulate blood sugar. The problem is, many North Americans don’t know how to utilize chickpeas in recipes. No worries, here are nine ways you can add chickpeas into your diet.
1. Turn chickpeas into a snack food
Pass the chips and snack on these healthy nuggets instead.
Crispy Garlic and Rosemary Infused Chickpeas
Ingredients
- 1/4 cup extra virgin olive oil
- 2 tbsp finely chopped fresh rosemary
- 1 tsp garlic powder
- 1/8 tsp cayenne pepper
- 1 tsp pink Himalayan salt (or sea salt)
Instructions
1. Preheat oven to 450°F.
2. Add chickpeas to a bowl.
3. Toss with oil, rosemary, garlic and cayenne.
4. Transfer to a rimmed baking sheet.
5. Roast for about 30 minutes, stirring halfway through, until crispy. Season with salt.
2. Bake them into a blondie
These flourless blondies made with chickpeas, peanut butter and chocolate taste just like peanut butter cookies.
Chickpea Blondie with Chocolate Chips
Ingredients
- 1 15-ounce can chickpeas, rinsed and drained
- 1/2 cup all-natural peanut butter
- 1/3 cup pure maple syrup
- 2 tsp vanilla
- 1/2 tsp sea salt
- 1/4 tsp baking powder
- 1/4 tsp baking soda
- 1/3 cup dark chocolate chips plus 2 tbsp for sprinkling
Instructions
1. Preheat oven to 350°F. Line a baking pan with parchment paper and set aside.
2. Add all ingredients to a food processor — except chocolate chips — and process until smooth.
3. Fold in the chocolate chips, and spread evenly it into the prepared pan.
4. Sprinkle the remaining 2 tablespoons of chocolate chips on top.
5. Bake for about 25 minutes or until an inserted toothpick comes out clean. Don’t overbake!
3. Add them to a Caesar salad
Take a classic vegan Caesar salad and turn it up a notch with the addition of chickpeas.
Vegan Caesar Salad with Chickpeas
Ingredients
Dressing:
- 1/4 cup extra virgin olive oil
- 1/2 lemon, juiced
- 2 small garlic cloves, chopped roughly
- 1 tsp Dijon mustard
- 1/8 tsp maple syrup
- 1 tbsp nutritional yeast flakes
- 1 tsp fresh or dried chopped parsley
- 1/4 tsp salt
- 1/4 tsp freshly ground pepper
Salad:
- 2 romaine hearts, chopped
- 1 15-ounce can chickpeas, rinsed and drained
- 1 avocado diced
Instructions
1. Add all dressing ingredients into a blender and blend until smooth.
2. Toss the lettuce with the dressing in a large bowl. Add the chickpeas and avocado. Serve with fresh ground black pepper.
4. Add them to a soup
Chickpea Noodle Soup
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 5 cups vegetable or chicken broth
- 1 15-ounce can chickpeas, rinsed and drained
- 4 oz rice noodles
- 2 cups chopped spinach
- 1/2 lemon, juiced
- 1/8 tsp cayenne powder
- 1/4 tsp sea salt
- 1/2 tsp pepper
Instructions
1. Heat oil in a medium sized pot over low heat. Add the chopped onion and cook until translucent. Add garlic and cook until fragrant.
2. Add the broth and simmer for 20 to 30 minutes.
3. Add the chickpeas and pasta and cook until the noodles are tender. Reduce heat to low.
4. Add spinach, lemon and seasoning. Serve.
5. Make a killer hummus
Everyone needs a great hummus recipe in their repertoire.
Roasted Garlic Hummus
Ingredients
- 1 large head of garlic
- 4 tbsp olive oil
- 2 cups canned chickpeas, drained
- 1/4 cup tahini
- 1/4 cup warm water
- 1 lemon, juiced
- 1/4 tsp sea salt
- 1 tbsp ground paprika, plus a sprinkling for garnish
- Chopped fresh parsley
Instructions
1. Preheat oven to 375°F. Cut off the top of the garlic clove (about 1/4-inch) exposing the cloves slightly. Coat with a little olive oil and wrap securely in tin foil.
2. Roast garlic in oven for 1 hour. Remove and allow to cool.
3. Squeeze the roasted garlic out of each clove into a food processor. Add chickpeas and remaining ingredients — except the parsley. Blend until completely smooth.
4. Scrape down sides and blend again. If hummus is too thick add additional olive oil. Add to dish and garnish with paprika and parsley.
6. Create mock “tuna fish”
Today, people are avoiding tuna for several reasons. But that doesn’t mean you can’t enjoy a mock tuna sandwich.
Mock “Tuna Fish” Sandwich
Ingredients
- 1 15-ounce can chickpeas, rinsed and drained
- 1/4 cup real or vegan mayonnaise
- 1 tbsp whole grain mustard
- 1 tbsp apple cider vinegar
- 1/4 cup chopped celery
- 2 tbsp green onions, thinly sliced
- 1/4 tsp sea salt
- 1/8 tsp cayenne pepper
- Freshly ground black pepper to taste
- 2 lettuce leaves, washed and dried well
- 2 to 4 slices whole grain or gluten-free bread
Instructions
1. Add chickpeas into a food processor, and pulse two or three times to roughly chop. Add remaining ingredients — except lettuce and bread — and pulse two or three times more to incorporate.
2. Spoon chickpea mixture onto two slices of bread. Top with lettuce and second slice, and cut diagonally.
7. Turn them into cookies
You’d never guess there were chickpeas in this cookie.
Peanut Butter Chickpea Cookies
Ingredients
- 1 1/4 cups canned chickpeas, rinsed well and patted dry
- 2 tsp vanilla extract
- 1/2 cup plus 2 tbsp all-natural peanut butter
- 1/4 cup raw honey or maple syrup
- 1 tsp baking powder
- 1/8 tsp sea salt
- 1/2 cup dark chocolate chips
Instructions
1. Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside.
2. Combine all the ingredients — except the chocolate chips — in a food processor and process until smooth and creamy. Scrape down the side and continue to process until smooth.
3. Fold in chocolate chips. The mixture will be thick and sticky.
4. Wet hands lightly and form into golf balls. Press down slightly with back of fork.
5. Bake for about 10 minutes. Cookies will be soft. Store in an airtight container at room temperature or fridge for up to 1 week.
8. Turn them into French fries
Try this for a fun and healthy alternative to potato fries. This recipe uses chickpea flour.
Chickpea Fries
Ingredients
- 4 cups water
- 1 tbsp sea salt
- 2 cups chickpea flour
- 2 cups vegetable oil
Instructions
1. Place the water in a pot with the salt and bring to a boil. Add the chickpea flour and whisk well until all the water is absorbed, there are no lumps and mixture thickens. Remove the pot from the heat and set aside.
2. Meanwhile, line a baking sheet with parchment paper. Pour the chickpea mixture onto the baking sheet and spread evenly with a spatula.
3. Allow to set for about 30 minutes. With a knife, gently cut the mixture into rectangular pieces the size of French fries.
4. Add the vegetable oil to a deep pan. Turn the heat to medium-high. Once the oil is hot, add 8 to 10 fries.
5. Fry until golden brown and crispy on the outside. Remove them and place on a paper towel-lined plate. Serve immediately with your favorite dipping sauce.
9. Turn them into a burger
A healthy alternative to beef burgers.
Chickpea burgers
Ingredients
- 1 15-ounce can chickpeas, rinsed and drained
- 2 garlic cloves, minced
- 1 1⁄2 tsp ground cumin
- 1 1⁄2 tsp ground coriander
- 1/4 tsp sea salt
- 1/4 tsp ground black pepper
- 1 medium carrot, grated
- 1 large egg
- 2 tbsp plain flour
- Oil (for frying)
Instructions
1. Add chickpeas, garlic, spices, salt and pepper to a food processor, and pulse two or three times to roughly chop. Add the carrot, egg and flour and pulse until mixed.
2. Heat the oil in a frying pan. Divide mixture into patties (about 8). Fry in batches for 2 to 3 minutes on each side, until golden. Drain on paper towels before serving.
— Katherine Marko