Three easy and nutritious meals using chickpeas
Chickpeas, also known as garbanzo beans, are a highly nutritious legume that has been a staple in many cuisines around the world for centuries. They are known for their nutty flavour and firm texture. Chickpeas are a great source of plant-based protein, dietary fibre, vitamins, and minerals, making them a popular choice for vegetarians and vegans. They are a versatile ingredient that can be used in a wide variety of dishes.
Here are three easy and healthy recipes using chickpeas
Classic Hummus
Ingredients:
1 can (15 oz) of chickpeas, drained and rinsed
3 tablespoons tahini (sesame paste)
3 tablespoons fresh lemon juice
2 cloves of garlic, minced
2 tablespoons olive oil
1/2 teaspoon ground cumin
Salt to taste
Water (as needed for desired consistency)
Optional garnishes: olive oil, paprika, chopped fresh parsley
Instructions:
In a food processor, combine the chickpeas, tahini, lemon juice, garlic, cumin, and a pinch of salt.
Process until the mixture is smooth. If it's too thick, add a little water to achieve your desired consistency.
Taste and adjust the seasonings, adding more lemon juice, salt, or cumin if needed.
Transfer the hummus to a serving bowl and drizzle with olive oil. Garnish with paprika and chopped fresh parsley, if desired.
Serve with pita bread, raw vegetables, or as a dip for snacks.
Chickpea Salad
Ingredients:
1 can (15 oz) of chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
Salt and pepper to taste
Instructions:
In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and fresh parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Refrigerate for about 30 minutes before serving as a refreshing and healthy salad.
Chickpea and Spinach Curry
Ingredients:
1 can (15 oz) of chickpeas, drained and rinsed
1 onion, chopped
2 cloves of garlic, minced
1 can (14 oz) of diced tomatoes
1 can (14 oz) of coconut milk
2 cups fresh spinach
1 tablespoon curry powder
1 teaspoon ground cumin
Salt and pepper to taste
Olive oil for cooking
Instructions:
In a large pan, heat olive oil over medium heat. Add chopped onions and garlic and sauté until they become translucent.
Add the curry powder, ground cumin, and chickpeas. Stir to combine.
Pour in the diced tomatoes and coconut milk. Season with salt and pepper.
Simmer for about 15-20 minutes until the sauce thickens.
Just before serving, stir in the fresh spinach and cook until it wilts.
Serve with rice, quinoa, or flatbread.
These recipes highlight the versatility of chickpeas, from a classic hummus dip to a refreshing salad and a flavorful curry. Chickpeas are not only delicious but also a great source of plant-based protein and fibre, making them an excellent addition to a healthy diet. Enjoy experimenting with these recipes!
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