This low-cost pantry staple packs a serious protein punch and flavor boost for salads, spreads and more!
1. Homemade Hummus: In a blender puree a can of drained chickpeas, a cup of roasted red pepper strips, the juice of 1 lemon and a pinch of cinnamon, With the motor running pour in some olive oil until the spread is as smooth as you like. Season with salt and pepper to taste. Then scoop up the hummus with pita chips and baby carrots
2.Can Can Salad: Drain a can of chick peas and sliced black olives and toss them together in a large salad bowl. Mix in chopped red bell pepper, sliced green onions and some chopped fresh parley leaves. Drizzle mixture with olive oil and balsamic vinegar. Season with salt and pepper. A picnic perfect side dish.
3. Baked Beans: Toss chickpeas with cayenne pepper to taste depending on how hot you like them, salt, crushed dried oregano and enough olive oil to coat. Spread out on a rimmed baking sheet and bake in a 350 oven for about 20 mins or until the chickpeas begin to shrink and dry out. Let cool and start snacking
4. Quick Fix Falafel: Roughly puree a drained can of chickpeas with a pinch of ground cumin, some finely chopped garlic and onion, a dash or 2 of chili powder and a handful of fresh parsley. Shape mixture into small balls and pan fry in olive oil until crisp and golden. Stuff falafel into whole wheat pita halves and drizzle with plain yogurt or store bought tzatziki sauce.
5. Superior Soup: The next time you make a batch of your favorite chicken or veggie soup (or even if you just warm up a can) mash some chickpeas and ass them to the pot. The beans help thicken the broth while adding tons of flavor and fiber.
6. Fine Tuned Tuna: Whip up your go to tuna salad recipe but add some roughly chopped chickpeas for extra protein and a hint of nuttiness. Make it into a sandwich or serve with crackers.
7. Greek Burrito: Brown ground beef in a skillet with a can of chickpeas spoon the meat and bean mixture down the center of large flour tortillas. Layer sliced of grilled eggplant and or zucchini on top.Then sprinkle with crumbled feta cheese. Roll up burrito style
8. No cook Relish! In a small bowl combine a can of drained chickpeas with some finely chopped red onion. Toss with lemon juice, olive oil and crushed red pepper flakes. Let it marinate for 30 mins, Mash the mixture roughly with a fork. Then toss with quartered cherry tomatoes. Serve over grilled fish or chicken.
9. Mac and Chickpeas: In a large skillet saute chopped shallots and garlic in olive oil until lightly golden. Add handfuls of spinach and cook just until wilted. Tossing to coat leaves in oil. Stir in can of chickpeas and heat through. Toss mixture with cooked corkscrew pasta, drizzle with balsamic vinegar and sprinkle with grated parmesan cheese
10.Better Burger! Doctor up ground turkey meat with some chopped chickpeas and a dash of lemon pepper seasoning. Form into patties and broil or grill until turkey is cooked through. Serve on crusty rolls with your favorite hamburger toppings.
1 cup of chickpeas has 11g of fiber and 12 g of protein
