20 Easy Chickpea Dishes to Transform Your Meal Prep

Chickpeas, also known as garbanzo beans and Chana in Hindi, have been a staple in diets across the globe for centuries. Belonging to the legume family, these small, round beans offer a delightful combination of nutritional value and culinary versatility. From being a primary ingredient in various traditional dishes to serving as a base for contemporary culinary innovations, chickpeas have cemented their place as a culinary powerhouse. Let’s dive into the multifaceted world of chickpeas and explore their incredible versatility.

A Brief Introduction to Chickpeas

Chickpeas, originating from the Mediterranean and the Middle East, are nutrient-rich legumes that come in two main varieties: the larger, beige Kabuli and the smaller, darker desi chickpeas. They are packed with protein, fibre, vitamins, and minerals, making them a valuable addition to a balanced diet.

• Culinary Versatility
• Traditional Dishes

Chickpeas have a rich history in traditional cuisines. In the Middle East, they are the key ingredient in hummus, a creamy dip made with mashed chickpeas, tahini, olive oil, lemon juice, and garlic. This dish has gained immense popularity worldwide for its delicious taste and nutritional benefits.

Additionally, chickpeas feature prominently in Indian cuisine. Dishes like Chana Masala, a flavourful chickpea curry cooked with various spices, and the popular street food snack, Chole Bhature, highlight the adaptability and taste of these legumes.

• Main Dishes

Chickpeas are not just limited to sides or appetizers but also take centre stage in numerous main courses. They can be used to create vegetarian or vegan alternatives to meat-based dishes. Chickpea-based burgers, falafels, and even “chickpea tofu” showcase the adaptability of this legume, providing a healthy and tasty protein source for a variety of dietary preferences.

• Salads and Soups

In the realm of salads and soups, chickpeas add texture, flavour, and nutrients. They bring heartiness to salads, blending well with fresh vegetables, herbs, and dressings. Whether roasted for a crispy texture or used in their natural form, chickpeas provide a delightful addition to any salad. Moreover, they enrich soups and stews, contributing both thickness and taste to the dish.

• Snacks and Baking

Roasted chickpeas make for a satisfying and healthy snack. Seasoned with various spices or even a touch of sweetness, they offer a crunchy, moreish experience.

Chickpea flour, known as gram flour or besan, is a gluten-free alternative gaining popularity in baking. It serves as a base for numerous baked goods, including bread, muffins, and cookies, catering to those with gluten sensitivities or those seeking a protein-rich substitute.

• Nutritional Benefits

Apart from their culinary flexibility, chickpeas boast an impressive nutritional profile. They are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans. They are also abundant in dietary fibre, promoting digestive health and aiding in weight management.

Chickpeas are rich in essential vitamins and minerals, including folate, iron, phosphorus, and manganese. They offer numerous health benefits, such as reducing the risk of heart disease, improving blood sugar levels, and aiding in weight loss.

• Environmental and Economic Impact

From an environmental perspective, chickpeas are considered a sustainable crop. They have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. As a drought-resistant crop, they require less water compared to many other crops, contributing to water conservation in agricultural practices.

Economically, chickpeas play a significant role in global agriculture and trade. Countries like India, Australia, and Canada are leading producers and exporters, contributing to local economies and global food security.

Certainly! Chickpeas are a versatile ingredient that can be used in a wide range of delicious dishes. Here are 20 must-try chickpea recipes that showcase the diversity of this amazing legume:

Hummus

1. A classic Middle Eastern dip made from chickpeas, tahini, garlic, lemon juice, and olive oil.

Ingredients:

• 1 can (15 ounces) of chickpeas (also known as garbanzo beans), drained and rinsed
• 1/4 cup fresh lemon juice (approximately 1 large lemon)
• 1/4 cup tahini (sesame paste)
• 1 small garlic clove, minced
• 2 tablespoons olive oil
• 1/2 teaspoon ground cumin
• Salt to taste
• 2-3 tablespoons water (for desired consistency)
• Optional: Paprika, additional olive oil, or chopped fresh parsley for garnish

Instructions:

• In a food processor, combine the drained chickpeas, lemon juice, tahini, minced garlic, olive oil, ground cumin, and a pinch of salt.
• Blend the ingredients until smooth. While blending, you may need to scrape down the sides of the processor to ensure everything is well combined.
• If the hummus is too thick, add 2 to 3 tablespoons of water gradually while the food processor is running until you achieve the desired creamy consistency.
• Taste the hummus and adjust the seasoning by adding more salt or lemon juice if needed.
• Serve the hummus in a bowl. If desired, drizzle some olive oil, sprinkle a bit of paprika, or garnish with chopped parsley on top for presentation.
• Enjoy your homemade hummus with pita bread, vegetables, or as a spread!

Feel free to adjust the ingredients to suit your taste preferences. Some people like to add roasted red peppers, extra garlic, or different herbs for variation.

Chickpea Kabab

Ingredients:

• 2 cups cooked chickpeas (garbanzo beans), drained and rinsed
• 1 small onion, finely chopped
• 2-3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (adjust to taste)
• 1/4 cup chopped fresh cilantro or parsley
• 2 tablespoons all-purpose flour or chickpea flour (besan)
• Salt to taste
• 2-3 tablespoons oil for frying

Instructions:

• In a food processor, combine the cooked chickpeas, chopped onion, minced garlic, ground cumin, ground coriander, paprika, cayenne pepper, chopped cilantro or parsley, flour, and a pinch of salt.
• Pulse the ingredients until they form a coarse mixture. You don’t want a smooth paste; some texture is good for the kebabs.
• Adjust seasoning as needed. If the mixture seems too wet to form into patties, add a bit more flour. If it’s too dry, you can add a teaspoon or two of water to help bind the ingredients.
• Form the mixture into small patties or kebab shapes using your hands.
• Heat oil in a frying pan over medium heat.
• Once the oil is hot, carefully place the chickpea patties into the pan. Cook for about 3-4 minutes on each side or until they’re golden brown and crispy.
• Once done, transfer the kebabs to a plate lined with paper towels to absorb any excess oil.
• Serve the chickpea kebabs hot with your choice of dipping sauce or accompaniments like a yogurt-based sauce, hummus, or pita bread with salad.

This recipe is versatile, so feel free to adjust the seasoning and spices according to your taste. You can also add extra ingredients like chopped bell peppers, carrots, or different herbs for additional flavour.

Chana Masala

1. A flavourful Indian curry made with chickpeas, tomatoes, onions, and a blend of aromatic spices.

Ingredients:

• 2 cans (15 ounces each) of chickpeas (garbanzo beans), drained and rinsed
• 2 tablespoons oil (vegetable or any cooking oil)
• 1 large onion, finely chopped
• 2-3 cloves garlic, minced
• 1-inch piece of ginger, grated or minced
• 2 large tomatoes, finely chopped or 1 can (14 ounces) diced tomatoes
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika or Kashmiri red chili powder (adjust to your spice preference)
• 1 teaspoon garam masala
• Salt to taste
• Fresh cilantro for garnish
• Lemon wedges (optional)

Instructions:

• Heat oil in a large pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
• Add the chopped onions and sauté until they turn golden brown.
• Add the minced garlic and grated ginger, and sauté for another minute or until the raw smell disappears.
• Toss in the chopped tomatoes or canned tomatoes. Cook until they soften and the mixture thickens.
• Add the ground coriander, ground cumin, turmeric, paprika or chili powder, and salt. Mix well and cook the spices for a couple of minutes until the oil starts to separate from the mixture.
• Add the drained chickpeas to the pan and mix them with the spice mixture. Stir well to coat the chickpeas evenly.
• Pour in about a cup of water (adjust as needed for desired consistency). Simmer for 10-15 minutes on low heat, allowing the flavors to meld together.
• Sprinkle garam masala and give it a final stir. Taste and adjust salt or spices if necessary.
• Garnish with fresh cilantro and serve hot with rice, naan, or any flatbread. Squeeze a bit of lemon juice on top for an extra burst of flavor if desired.

This Chana Masala recipe is a base; you can modify the spice levels, adjust ingredients, or add extra vegetables like diced bell peppers or spinach based on your preference.

Falafel

1. Ground chickpeas mixed with herbs and spices, formed into patties or balls, and then fried to make a crispy and delicious Middle Eastern street food.

Ingredients:

• 1 ½ cups dried chickpeas
• 1 small onion, roughly chopped
• 3-4 cloves garlic
• 1 cup fresh parsley, chopped
• 1 cup fresh cilantro, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 1 teaspoon baking powder
• 4-5 tablespoons all-purpose flour or chickpea flour
• Oil for frying

Instructions:

• Soak the dried chickpeas in water overnight. They should roughly double in size after soaking.
• Drain and rinse the chickpeas. Pat them dry with a clean kitchen towel to remove excess moisture.
• In a food processor, combine the soaked chickpeas, chopped onion, garlic, parsley, cilantro, cumin, coriander, salt, black pepper, and cayenne pepper. Pulse the mixture until it forms a coarse paste.
• Transfer the mixture to a mixing bowl. Add baking powder and flour. Mix well. The mixture should be able to hold its shape when formed into balls. Add more flour if needed for binding.
• Form the mixture into small balls or patties using your hands. If it’s too sticky, wet your hands with water to prevent sticking.
• Heat oil in a pan for frying. Make sure the oil is hot but not smoking.
• Gently place the formed falafel into the hot oil, being careful not to overcrowd the pan.
• Fry the falafel until they are golden brown on all sides, typically about 3-4 minutes. Use a slotted spoon to remove them from the oil and place them on a plate lined with paper towels to drain excess oil.
• Serve the falafel warm with pita bread, hummus, tahini sauce, or in a salad.

This falafel recipe is adaptable, so feel free to experiment with the spices and herb ratios to suit your taste preferences. Enjoy your homemade falafel!

Chickpea Curry

1. A comforting and creamy curry made with chickpeas simmered in a spiced coconut or tomato-based sauce.

Ingredients:

• 2 cans (15 ounces each) chickpeas (garbanzo beans), drained and rinsed
• 2 tablespoons oil (vegetable or any cooking oil)
• 1 large onion, finely chopped
• 2-3 cloves garlic, minced
• 1-inch piece of ginger, grated or minced
• 2 large tomatoes, finely chopped or 1 can (14 ounces) diced tomatoes
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon red chili powder or paprika (adjust to your spice preference)
• 1 teaspoon garam masala
• 1 cup coconut milk or 1 cup water
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Heat oil in a pan over medium heat. Add cumin seeds and allow them to sizzle for a few seconds.
• Add the chopped onions and cook until they turn golden brown.
• Add the minced garlic and grated ginger, sauté for another minute until the raw smell disappears.
• Toss in the chopped tomatoes or canned tomatoes. Cook until they soften and the mixture thickens.
• Add ground coriander, ground cumin, turmeric, red chili powder or paprika, and salt. Mix well and cook the spices for a couple of minutes until the oil starts to separate from the mixture.
• Add the drained chickpeas to the pan and mix well. Stir to coat the chickpeas evenly with the spice mixture.
• Pour in the coconut milk or water. Simmer for 10-15 minutes on low heat, allowing the flavours to meld together.
• Sprinkle garam masala and give it a final stir. Taste and adjust salt or spices if needed.
• Garnish with fresh cilantro and serve the chickpea curry hot with rice or naan.

This chickpea curry recipe can be modified to suit your preferences. Feel free to add vegetables like spinach, bell peppers, or potatoes to create variations of this dish. Adjust the spices according to your desired heat level and taste.

Roasted Chickpea

1.  A simple and healthy snack – coat chickpeas in olive oil and spices, then roast them until crispy.

Ingredients:

• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1-2 tablespoons olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cayenne pepper (adjust to your spice preference)
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• Salt to taste

Instructions:

• Preheat your oven to 400°F (200°C).
• Pat the chickpeas dry with a paper towel to remove excess moisture.
• Toss the chickpeas in a bowl with olive oil until they’re evenly coated.
• In a separate bowl, mix the chili powder, cayenne pepper, paprika, cumin, and salt.
• Sprinkle the spice mixture over the chickpeas and toss to ensure they’re coated evenly.
• Spread the chickpeas on a baking sheet lined with parchment paper or aluminium foil in a single layer.
• Roast in the preheated oven for about 25-35 minutes, or until they’re crispy. Shake the baking sheet occasionally for even cooking.
• Let them cool for a few minutes before serving.

Enjoy these roasted chickpeas as a snack or as a crunchy topping for salads and soups! Adjust the seasoning to your taste.

Chickpea Salad

1. A refreshing salad made with chickpeas, fresh vegetables, herbs, and a tangy vinaigrette.

Ingredients:

• 2 cans (15 ounces each) chickpeas (garbanzo beans), drained and rinsed
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1/4 cup olive oil
• 2 tablespoons lemon juice (or vinegar of your choice)
• Salt and pepper to taste
• Optional: Feta cheese, olives, or avocado for extra flavour

Instructions:

• In a large mixing bowl, combine the drained and rinsed chickpeas, diced cucumber, bell pepper, chopped red onion, halved cherry tomatoes, chopped parsley, and cilantro.
• In a small bowl, whisk together the olive oil and lemon juice (or vinegar) to make the dressing. Season with salt and pepper to taste.
• Pour the dressing over the salad ingredients in the large mixing bowl.
• Gently toss everything together until the salad is evenly coated with the dressing.
• If desired, add crumbled feta cheese, olives, or avocado for additional flavour.
• Serve immediately or refrigerate for an hour to allow the flavours to meld together.

This chickpea salad can be served as a side dish or a light meal on its own. It’s versatile, so feel free to add other vegetables or adjust the seasonings according to your preference.

Chickpea Stew

1. A hearty stew combining chickpeas with vegetables, broth, and spices for a comforting meal.

Ingredients:

• 2 cans (15 ounces each) chickpeas (garbanzo beans), drained and rinsed
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2-3 cloves garlic, minced
• 2 large carrots, diced
• 2 celery stalks, diced
• 1 can (14 ounces) diced tomatoes
• 4 cups vegetable or chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon ground coriander
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish (optional)

Instructions:

• In a large pot or Dutch oven, heat the olive oil over medium heat.
• Add the chopped onion and sauté until it becomes translucent.
• Stir in the minced garlic and cook for an additional minute until fragrant.
• Add the diced carrots and celery. Cook for a few minutes until they begin to soften.
• Pour in the diced tomatoes and drained chickpeas, stirring to combine.
• Add the vegetable or chicken broth to the pot.
• Season the stew with ground cumin, paprika, ground coriander, salt, and pepper. Stir well.
• Bring the mixture to a gentle boil, then reduce the heat to a simmer. Let it simmer for about 20-25 minutes to allow the flavours to meld together and the vegetables to soften.
• Adjust seasoning if necessary. If you prefer a thicker stew, you can mash some of the chickpeas with the back of a spoon to help thicken the broth.
• Serve the chickpea stew hot, garnished with fresh parsley or cilantro if desired.

This chickpea stew is versatile and you can add additional vegetables or spices according to your taste. It pairs well with crusty bread or rice.

Chickpea Burgers

1. A vegetarian or vegan alternative to traditional burgers made with mashed chickpeas, breadcrumbs, and various seasonings.

Ingredients:

• 2 cans (15 ounces each) chickpeas (garbanzo beans), drained and rinsed
• 1/2 cup bread crumbs
• 1/4 cup chopped red onion
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1-2 tablespoons olive oil
• Burger buns and your choice of toppings (lettuce, tomato, avocado, etc.)

Instructions:

• In a food processor, combine the drained and rinsed chickpeas, bread crumbs, chopped red onion, minced garlic, chopped parsley, ground cumin, paprika, salt, and pepper.
• Pulse the mixture until it’s combined but not completely smooth. You want a textured mixture with small chunks for the burgers.
• Form the mixture into burger-sized patties. If the mixture is too wet, add more bread crumbs to help bind it together.
• Heat olive oil in a pan over medium heat.
• Place the chickpea patties in the pan and cook for about 4-5 minutes on each side, or until they’re golden brown and crispy.
• Toast the burger buns if desired.
• Assemble your burgers by placing the chickpea patties on the buns and adding your preferred toppings such as lettuce, tomato, avocado, or condiments.
• Serve the chickpea burgers and enjoy!

Chickpea Tacos

1. Fill tacos with spiced chickpeas, salsa, avocado, and your favourite toppings for a tasty, plant-based meal.

Ingredients:

• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• Salt to taste
• 8 small corn or flour tortillas
• Toppings of your choice: shredded lettuce, diced tomatoes, chopped onions, avocado, salsa, cilantro, lime wedges, sour cream, etc.

Instructions:

• Heat olive oil in a skillet over medium heat.
• Add the drained and rinsed chickpeas to the skillet and sauté for a few minutes until they start to become slightly crispy.
• Sprinkle chili powder, cumin, paprika, garlic powder, and salt over the chickpeas. Stir to coat the chickpeas evenly with the spices. Cook for an additional 2-3 minutes.
• Warm the tortillas in a separate pan or in the oven.
• Assemble the tacos by filling each tortilla with the seasoned chickpeas.
• Top the chickpeas with your choice of toppings such as shredded lettuce, diced tomatoes, chopped onions, avocado, salsa, cilantro, a squeeze of lime, or sour cream.
• Serve the chickpea tacos and enjoy!

This recipe is versatile, so feel free to customize it by adding other toppings or adjusting the seasonings to your preference. It’s a flavourful and plant-based alternative to traditional tacos!

Chickpea and Spinach Curry

1. A nutritious combination of chickpeas and spinach cooked in a flavourful curry sauce.

Ingredients:

• 2 cans (15 ounces each) chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoon oil (vegetable or olive oil)
• 1 onion, finely chopped
• 2-3 cloves garlic, minced
• 1-inch piece of ginger, grated or minced
• 1 can (14 ounces) diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon red chili powder (adjust to taste)
• 1 teaspoon garam masala
• 4 cups fresh spinach leaves, roughly chopped
• Salt to taste
• Fresh cilantro for garnish

Instructions:

• Heat the oil in a large pan over medium heat.
• Add the chopped onion and sauté until it becomes translucent.
• Stir in the minced garlic and grated ginger, and cook for about a minute until fragrant.
• Pour in the diced tomatoes and cook until they soften and the mixture thickens.
• Add ground cumin, ground coriander, turmeric, red chili powder, and salt. Mix well and cook for a few minutes until the oil starts to separate from the mixture.
• Add the drained chickpeas to the pan and stir to coat them with the spice mixture.
• Pour in about a cup of water and let it simmer for 10 minutes on low heat.
• Add the chopped fresh spinach to the pan and stir until it wilts and incorporates with the chickpeas.
• Sprinkle garam masala over the curry and give it a final stir.
• Garnish with fresh cilantro and serve the chickpea and spinach curry hot with rice or naan.

This curry is adaptable, so feel free to adjust the spice levels or add other vegetables like bell peppers or potatoes to create different variations.

Chickpea Fritters

1. Blend chickpea flour with water and seasonings, then fry the mixture into crispy fritters.

Ingredients:

• 2 cans (15 ounces each) chickpeas (garbanzo beans), drained and rinsed
• 1/2 cup chopped fresh cilantro
• 1/4 cup chopped fresh parsley
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon baking powder
• Salt and pepper to taste
• 1/4 cup all-purpose flour or chickpea flour (besan)
• Oil for frying

Instructions:

• Pat the drained and rinsed chickpeas dry with a paper towel to remove excess moisture.
• In a food processor, combine the chickpeas, cilantro, parsley, chopped onion, minced garlic, ground cumin, ground coriander, baking powder, salt, and pepper.
• Pulse the mixture until it forms a coarse paste. You want a slightly chunky texture for the fritters.
• Transfer the mixture to a mixing bowl and add the flour. Mix well until combined. The mixture should be thick enough to form into patties.
• Heat oil in a frying pan over medium heat.
• Form the chickpea mixture into small patties using your hands.
• Carefully place the patties in the hot oil. Cook for about 3-4 minutes on each side, or until they’re golden brown and crispy.
• Once done, transfer the fritters to a plate lined with paper towels to absorb any excess oil.
• Serve the chickpea fritters warm as an appetizer or as a main dish with a side of yogurt-based dip or a fresh salad.

Feel free to adjust the seasonings or add extra ingredients like chopped bell peppers, grated carrots, or different herbs to personalize the fritters according to your taste.

Mediterranean Chickpea Bowl

1. A healthy and colourful bowl filled with chickpeas, quinoa, roasted vegetables, and a tahini dressing.

Ingredients:

For the Chickpeas:

• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste

For the Bowl:

• Cooked quinoa or brown rice
• Sliced cucumbers
• Chopped tomatoes
• Sliced red onion
• Chopped fresh parsley or cilantro
• Kalamata olives (pitted)
• Feta cheese (optional)

For the Dressing:

• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

• Preheat the oven to 400°F (200°C).
• In a bowl, toss the drained and rinsed chickpeas with olive oil, ground cumin, paprika, salt, and pepper until they’re coated.
• Spread the seasoned chickpeas on a baking sheet lined with parchment paper and roast them in the preheated oven for about 20-25 minutes or until they’re crispy.
• While the chickpeas are roasting, prepare the components for the bowl. Arrange cooked quinoa or brown rice in the serving bowls and top with sliced cucumbers, chopped tomatoes, sliced red onion, chopped parsley or cilantro, Kalamata olives, and feta cheese if using.
• In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing.
• Once the chickpeas are done roasting, add them to the prepared bowls.
• Drizzle the dressing over the assembled Mediterranean chickpea bowls.
• Serve immediately and enjoy your flavourful Mediterranean chickpea bowl!

Feel free to customize your bowl by adding other vegetables, such as bell peppers, or incorporating a different grain base. Adjust the toppings and quantities according to your taste preferences.

Chickpea Pasta

1. Use chickpea-based pasta as a gluten-free vegan alternative in various pasta dishes.

Ingredients:

• 8 ounces (about 225 grams) chickpea pasta (such as penne or spaghetti)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Grated Parmesan cheese or nutritional yeast for topping (optional)

Instructions:

• Cook the chickpea pasta according to the package instructions in a pot of salted boiling water. Cook until al dente, as chickpea pasta can become mushy if overcooked. Once done, drain and set it aside.
• In a large skillet or pan, heat olive oil over medium heat.
• Add minced garlic to the heated oil and sauté for about a minute until it becomes fragrant.
• Add the drained and rinsed chickpeas to the skillet and cook for 3-5 minutes until they start to brown slightly.
• Toss in the halved cherry tomatoes and cook for an additional 2-3 minutes until they begin to soften.
• Add fresh spinach to the pan and cook until wilted, for about 2-3 minutes.
• If desired, sprinkle red pepper flakes for a bit of heat. Season with salt and pepper to taste.
• Add the cooked chickpea pasta to the skillet with the chickpea and vegetable mixture. Toss everything together and cook for a minute or two to warm the pasta.
• Serve the chickpea pasta in bowls and top with grated Parmesan cheese or nutritional yeast for a savoury touch.

Enjoy your nutritious and flavourful chickpea pasta! Adjust the vegetables or seasonings to suit your preferences.

Chickpea Vegetable Soup

1. Combine chickpeas with a variety of vegetables and broth for a nutritious soup.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2-3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1 can (14 ounces) diced tomatoes
• 4 cups vegetable or chicken broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups fresh spinach or kale, chopped
• Fresh parsley for garnish (optional)

Instructions:

• In a large pot, heat olive oil over medium heat.
• Add the chopped onion and sauté until it becomes translucent.
• Stir in the minced garlic and cook for a minute until fragrant.
• Add the diced carrots and celery, cooking for a few minutes until they begin to soften.
• Pour in the drained and rinsed chickpeas, diced tomatoes, and vegetable or chicken broth.
• Season the soup with dried thyme, dried oregano, salt, and pepper. Stir well to combine.
• Bring the soup to a gentle boil, then reduce the heat to a simmer. Let it simmer for about 15-20 minutes to allow the flavours to meld and the vegetables to soften.
• Add the chopped spinach or kale to the pot and cook until wilted, for about 3-5 minutes.
• Taste and adjust the seasoning if needed.
• Serve the chickpea and vegetable soup hot, garnished with fresh parsley if desired.

This soup is versatile, so feel free to add other vegetables like bell peppers, zucchini, or potatoes. It’s a nutritious and comforting meal!

Chickpea and Tomato Bruschetta

1. Top toasted bread with a mixture of chickpeas, chopped tomatoes, herbs, and a drizzle of olive oil.

Ingredients:

• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 2 cups cherry tomatoes, diced
• 2-3 cloves garlic, minced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1/4 cup fresh basil leaves, chopped
• Salt and pepper to taste
• Baguette or sliced Italian bread

Instructions:

• In a bowl, combine the diced cherry tomatoes, minced garlic, extra-virgin olive oil, balsamic vinegar, and chopped basil. Mix well and season with salt and pepper to taste. Set aside.
• In a separate bowl, lightly mash the drained and rinsed chickpeas with a fork or potato masher. Leave some chunks for texture.
• Toast the slices of baguette or Italian bread until they are lightly browned and crisp.
• Spread the mashed chickpeas on the toasted bread slices.
• Top the chickpea-covered bread with the prepared tomato mixture, dividing it evenly among the slices.
• Serve the chickpea and tomato bruschetta immediately as a delightful appetizer or snack.

This recipe provides a fresh and savoury topping for the toasted bread, combining the flavours of chickpeas, tomatoes, and aromatic herbs. Adjust the seasoning and ingredients to suit your taste preferences.

Chickpea Pancakes

1. Create savoury pancakes using chickpea flour, perfect for breakfast or a light meal.

Ingredients:

• 1 cup chickpea flour (besan)
• 1 cup water
• 1/4 teaspoon salt
• 1/4 teaspoon ground cumin (optional)
• 1/4 teaspoon ground turmeric (optional)
• 1/4 cup finely chopped onions (optional)
• 1/4 cup chopped fresh cilantro (optional)
• Oil for cooking

Instructions:

• In a mixing bowl, combine the chickpea flour and water. Whisk together until you have a smooth batter with no lumps.
• Add salt to the batter and, if desired, include additional optional ingredients like ground cumin, ground turmeric, chopped onions, and chopped cilantro. Mix them well into the batter.
• Heat a non-stick skillet or frying pan over medium heat and lightly coat the surface with oil.
• Once the pan is hot, pour a ladleful of the batter onto the pan and spread it out into a round pancake shape using the back of the ladle.
• Cook the pancake for about 2-3 minutes on one side until it begins to set and the edges turn slightly crispy.
• Flip the pancake and cook the other side for an additional 2-3 minutes until its golden brown and cooked through.
• Repeat the process with the remaining batter, adding more oil to the pan as needed.
• Serve the chickpea pancakes warm as a side dish, or enjoy them with toppings such as yogurt, chutney, or any sauce of your choice.

These chickpea pancakes are versatile and can be customized with different seasonings and additions to suit your taste preferences.

Chickpea and Avocado Sandwich

1. Mash chickpeas with avocado and seasonings for a delicious and healthy sandwich filling.

Ingredients:

• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1 ripe avocado
• 1-2 tablespoons mayonnaise or Greek yogurt (optional)
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Bread slices of your choice (whole grain, sourdough, etc.)
• Lettuce leaves
• Sliced tomatoes (optional)
• Sliced red onion (optional)

Instructions:

• In a bowl, mash the drained and rinsed chickpeas with a fork or potato masher until they reach a chunky consistency.
• In another bowl, mash the ripe avocado until smooth.
• Combine the mashed chickpeas and mashed avocado in a mixing bowl. Add mayonnaise or Greek yogurt (if using), lemon juice, salt, and pepper. Mix well to combine all the ingredients.
• Toast the bread slices if desired.
• Spread the chickpea and avocado mixture generously onto one side of the bread slices.
• Top with lettuce leaves, sliced tomatoes, and sliced red onion if desired.
• Place another slice of bread on top to form a sandwich.
• Cut the sandwich in half, if preferred, and serve immediately.

This sandwich is both nutritious and flavourful, combining the creaminess of avocado with the texture of chickpeas. Customize it by adding your favourite sandwich toppings or seasonings!

Chickpea and Potato Hash

1. Cook chickpeas with diced potatoes, onions, and spices for a satisfying breakfast or brunch dish.

Ingredients:

• 2 tablespoons olive oil
• 2 medium potatoes, diced into small cubes
• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Chopped fresh parsley or cilantro for garnish (optional)

Instructions:

• Heat the olive oil in a skillet or frying pan over medium-high heat.
• Add the diced potatoes to the skillet and cook for about 8-10 minutes, stirring occasionally, until they start to soften and turn golden brown.
• Add the chopped onion and minced garlic to the skillet. Cook for an additional 2-3 minutes until the onions are translucent and the garlic is fragrant.
• Incorporate the drained and rinsed chickpeas into the skillet along with the cooked potatoes and onions.
• Sprinkle the paprika, ground cumin, salt, and pepper over the mixture. Stir well to combine all the ingredients.
• Cook the mixture for another 5-7 minutes, allowing the flavours to meld and the chickpeas to heat through.
• Taste and adjust seasoning if necessary.
• Garnish the chickpea and potato hash with chopped fresh parsley or cilantro (if desired) before serving.

This versatile dish can be served as a side or as a standalone meal. It’s an adaptable recipe, so feel free to add other vegetables or spices to suit your preferences.

Chickpea and Lentil Salad

1. Mix chickpeas with lentils, fresh herbs, and a lemony dressing for a protein-packed salad.

Ingredients:

• 1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
• 1 cup cooked lentils (brown or green), cooled
• 1 cucumber, diced
• 1 bell pepper (red, yellow, or green), diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

• In a large bowl, combine the drained and rinsed chickpeas, cooked and cooled lentils, diced cucumber, diced bell pepper, chopped red onion, and chopped parsley.
• In a separate small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to create the dressing.
• Pour the dressing over the chickpea and lentil mixture in the large bowl.
• Toss the salad gently until all ingredients are evenly coated with the dressing.
• Taste and adjust the seasoning if needed.
• Let the salad chill in the refrigerator for about 30 minutes to allow the flavours to meld before serving.

This salad can be served immediately or stored in the refrigerator for a delicious and nutritious meal. Feel free to add or substitute other vegetables or herbs to your preference.

Conclusion

Chickpeas, with their remarkable versatility, nutritional value, and eco-friendly characteristics, stand as an exemplary ingredient in the culinary world. From traditional dishes to innovative culinary creations, their adaptability knows no bounds. Whether you’re seeking a healthy protein source, exploring new recipes, or aiming to make more sustainable food choices, chickpeas offer an array of possibilities, making them a true culinary gem. Embracing the diversity of chickpeas opens a gateway to a world of flavourful, nutritious, and sustainable culinary experiences.