Three recipes to make you love chickpeas

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

All legumes are superstars. Beans, peas, and lentils are rich in protein, fiber, iron, magnesium, potassium, and zinc. But chickpeas (garbanzos) stand out because they’re so versatile. Just drain, rinse, and toss a handful on your green salad. Or throw them into vegetable stews, soups, or chili, mix them with brown rice, whole-wheat couscous, or bulgur, or add them to a pot of simmering greens. Here are three of our favorite ways to prepare the easiest beans around.

Spicy Chickpea Popper

chickpea poppers

These are perfect for tossing on a salad to give you crunch without the croutons, or for enjoying as a savory snack. But they’re addicting… don’t say we didn’t warn you.

Time: 25 minutes

1 15 oz. can no-salt-added chickpeas
2 Tbs. olive oil
1 tsp. paprika
¼ tsp. coriander
¼ tsp. cumin
¼ tsp. chili powder
¼ tsp. salt

  1. Preheat the oven to 450º F and line a baking sheet with parchment paper.
  2. Drain, rinse, and blot dry the chickpeas.
  3. Toss all the ingredients together in a bowl.
  4. Transfer the chickpea mixture to the lined baking sheet and roast for 25 minutes.

Serves 6

Per serving:

  • Calories: 110
  • Total Fat: 5 g
  • Sat Fat: 0.5 g
  • Carbs: 11 g
  • Fiber: 3 g
  • Protein: 4 g
  • Sodium: 95 mg

 

Lemon Herb Chickpeas

lemony chickpeas

Enjoy this fresh take on chickpeas on its own as a snack, as part of an antipasto, or tossed into a salad.

2 Tbs. fresh lemon juice
2 Tbs. plain 0% greek yogurt
2 Tbs. extra-virgin olive oil
2 tsp. tahihi
¼ tsp. kosher salt
1 15 oz. can no-salt-added chickpeas, drained
¼ cup flat-leaf parsley, chopped

  1. In a medium bowl, whisk together everything but the chickpeas and parsley.
  2. Add the chickpeas and parsley and toss.

Serves 4

Per serving (1/2 cup):

  • Calories: 190
  • Total Fat: 9 g
  • Sat Fat: 1 g
  • Carbs: 19 g
  • Fiber: 4 g
  • Protein: 7 g
  • Sodium: 150 mg

Hummus

No mention of chickpeas would be complete without hummus. You can buy hummus in most grocery stores, but once you’ve tried making your own, there’s no going back. All it takes is a few ingredients, a food processor, and five minutes.

1 15 oz. can no-salt-added chickpeas, drained
2 Tbs. fresh lemon juice
2 Tbs. tahini
2 Tbs. extra-virgin olive oil
1 clove garlic, minced
½ tsp. kosher salt

  1. Blend all the ingredients in a food processor until smooth.

Serves 10

Per serving (2 Tbs.):

  • Calories: 90
  • Total Fat: 4.5 g
  • Sat Fat: 0.5 g
  • Carbs: 8 g
  • Fiber: 2 g
  • Protein: 3 g
  • Sodium: 110 mg

 

Enjoy these recipes? Nutrition Action’s new Veggie Nice gives you more than a month’s worth of meatless main dishes. Try the Yellow Split Pea & Spinach Stew. Or the Pepper, Onion, & Sweet Potato Frittata. All are from the kitchen of Kate Sherwood, our Healthy Cook. That means they’re good for you… and their flavor will knock your socks off.

5 Replies to “Three recipes to make you love chickpeas”

  1. These sound wonderful. I only wish you had a “print” version to save my lazy self from more steps to saving them.

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