Chickpeas earn a spot on pantry shelves

It’s time for standard pantry staples such as rice, pasta and olive oil to make room for chickpeas — also known as garbanzo beans.

Though they’re often overlooked in favor of items like lentils and kidney beans, chickpeas are just as versatile as their counterparts, if not more so since they can be served in many different forms with a variety of textures.

Chickpeas are a standard hummus base, but these bite-sized legumes also make a great addition to most rice dishes and soups and can be used to make a vegan version of tuna salad.

From a health perspective, chickpeas are packed with vitamins and minerals, including manganese, copper, iron and zinc. Chickpeas are also an excellent source of fiber and protein.

If you buy canned chickpeas, save the liquid that comes in the can. Also known as aquafaba, this substance is often used as an egg substitute in vegan cooking and baking. It can also be whipped and used as a base for mousse, meringues, and more.

Chickpeas can be used in sandwiches and wraps,  in grain bowls or rice dishes. Roast them as a tasty snack or throw them into a soup or stew to make the comforting meal even heartier.

Or create a veggie burger using chickpeas

Following are recipes that use chickpeas from www.loveandlemons.com

 

Hummus

1-1/2 cups cooked chickpeas, drained and rinsed

1/3 cup smooth tahini

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

1 garlic clove

1/2 teaspoon sea salt

5 tablespoons water

Paprika or red pepper flakes or parsley, for garnish

Warm pita bread

Vegetables

Place chickpeas, tahini, olive oil, lemon juice, garlic and salt in a high-speed blender and use the blender baton to blend until very smooth, adding water as needed to blend and reach desired consistency.

Transfer to a serving plate, top with desired garnishes and serve with warm pita and vegetables.

 

 

Easy Pasta Salad

3 cups uncooked fusilli pasta

2 heaping cups halved cherry tomatoes

1-1/2 cups cooked chickpeas, drained and rinsed

2 cups arugula

1 cup Persian cucumbers, sliced into thin half moons

1 cup crumbled feta cheese

1 cup basil leaves, torn

1/2 cup minced parsley

1/2 cup chopped mint

1/4 cup toasted pine nuts

For dressing:

1/4 cup extra-virgin olive oil

3 tablespoons lemon juice

1 teaspoon Dijon mustard

3 garlic cloves, minced

1 teaspoon herbes de Provence or dried Italian seasoning

1/4 teaspoon red pepper flakes

3/4 teaspoon sea salt

Bring a large pot of salted water to a boil and prepare pasta according to the package directions.

Make dressing by whisking together olive oil, lemon juice, mustard, garlic, herbes de Provence, red pepper flakes and salt in a small bowl. The dressing will have a strong flavor that will mellow once it coats the salad ingredients.

Drain pasta, toss with a little olive oil and cool to room temperature. Transfer to a large bowl with the tomatoes, chickpeas, arugula, cucumbers, feta cheese, basil, parsley, mint and pine nuts. Pour dressing on and toss to coat. Season to taste with more lemon, salt, pepper and/or a drizzle of olive oil, if desired, and serve.

 

 

Roasted Veggie Grain Bowl

For grain (makes extra):

1 cup raw quinoa, rinsed

1-3/4 cups water

For kale pesto (makes extra):

1/2 cup pepitas or shelled raw pistachios

2 small garlic cloves

1 packed cup chopped kale

1 packed cup cilantro, plus more for garnish

1/4 cup fresh lemon juice

1/2 teaspoon sea salt

Freshly ground black pepper

1/2 cup extra-virgin olive oil

1/2 cup water

1/2 teaspoon maple syrup or honey

For roasted vegetables:

2 parsnips, chopped into 1/2-inch pieces

Florets from half a cauliflower

1/2 bunch broccolini

1-1/2 cups halved Brussels sprouts

For protein:

1 14-ounce can chickpeas, drained and rinsed

For pickle:

Scoop of sauerkraut

For garnish:

Sprinkle of toasted pepitas

Place rinsed quinoa and water in a medium pot and bring to a boil, then cover pot, reduce heat and simmer 15 minutes. Remove pot from the heat and let it sit, covered, for 10 minutes. Fluff with a fork. Place pepitas, garlic, kale, cilantro, lemon juice, sea salt, pepper, olive oil, water and maple syrup or honey in a blender and blend until smooth.

Place parsnips, Brussels sprouts and cauliflower on a large parchment-lined baking sheet. Place broccolini on a second parchment-lined baking sheet. Drizzle vegetables with olive oil and pinches of salt and pepper, toss to coat, then spread evenly.

Roast parsnips/Brussels sprouts/cauliflower in a 425-degree oven for 20 to 25 minutes, until golden brown around the edges. Roast broccolini in a 425-degree oven for 10 to 12 minute, until tender. When cool to the touch, chop the broccolini stems.

Assemble bowls with a scoop of quinoa, roasted vegetables, about 1/4 cup chickpeas and a scoop of sauerkraut, then top with pepitas. Drizzle with sauce. Season to taste with additional salt and pepper, if desired, and serve.

 

 

Chickpea Salad Sandwich

For chickpea salad:

1-1/2 cups cooked chickpeas, drained and rinsed

2 tablespoons tahini

1 teaspoon Dijon mustard

1/2 garlic clove

1 teaspoon capers

1 green onion, chopped

2 tablespoons chopped cilantro

2 tablespoons fresh lemon juice

Sea salt

Freshly ground black pepper

For sandwiches:

Handful of thin green beans, trimmed

1 soft baguette, sliced in half

8 to 10 Kalamata olives, pitted and sliced in half

Thinly sliced red onion, rinsed and dried

Vegan or regular mayo

1/4 English cucumber, thinly sliced

1 radish, thinly sliced

6 to 8 fresh basil leaves

Sea salt

Freshly ground black pepper

In a food processor, combine chickpeas, tahini, Dijon mustard, garlic, capers, green onions, cilantro, lemon juice and pinches of salt and pepper. Pulse until combined, but do not puree. Season to taste.

Bring a small pot of salted water to a boil and place a bowl of ice water nearby. Drop green beans into the boiling water for 1-1/2 minutes, then scoop into the ice water. Once cool, drain, pat dry and chop into one-inch pieces.

Spread chickpea salad on one side of the baguette. Press the chopped green beans into the chickpea salad and top with the olives and red onion slices. Spread a layer of mayo on the other half of the baguette and top with sliced cucumbers, radishes and basil. Season with salt and pepper to taste. Press together, slice and serve.

 

 

Creamy Tomato Soup

3 garlic cloves, unpeeled

4 medium fresh tomatoes

1 small yellow onion, sliced into quarters

1 14-ounce can diced tomatoes

1/3 cup cooked chickpeas

1 tablespoon balsamic vinegar

1/2 teaspoon maple syrup

2 teaspoons fresh thyme leaves

1 tablespoon extra-virgin olive oil

1/4 to 1/2 teaspoon red pepper flakes

Heaping 1/2 teaspoon sea salt

Freshly ground black pepper

For croutons:

8 slices seven grain bread

Heaping 1/2 cup vegan  or regular mozzarella

Wrap garlic cloves in a piece of foil and place on a parchment-lined baking sheet along with the whole tomatoes and the onion wedges. Drizzle with olive oil and a pinch of salt and pepper and roast in a 450-degree oven for 20 to 25 minutes, until tomatoes and onions are well browned. Peel garlic and transfer roasted vegetables to a blender.

Reduce the oven heat to 400 degrees and line baking sheet with a fresh sheet of parchment paper. Set aside.

Add canned tomatoes, garbanzo beans, balsamic vinegar, maple syrup, thyme leaves, 1 tablespoon olive oil, red pepper flakes, 1/2 teaspoon sea salt and freshly ground pepper to the blender. Blend until creamy. Taste and adjust seasonings as desired.

The soup should still be hot. If not, pour it into a pot to reheat it.

Sprinkle four slices of the bread with a thin layer of cheese. Top with remaining bread to make sandwiches and drizzle the outsides of the bread with olive oil. Bake eight minutes, until cheese is melted and bread is golden brown. Cool completely before slicing into croutons.

Serve soup with the croutons and additional fresh thyme, red pepper flakes and chickpeas, if desired.

If you’re replacing fresh tomatoes with canned tomatoes, simmer soup after blending over low heat, covered, for about 20 minutes.

 

 

Kale Salad

For carrot ginger dressing:

1/2 cup chopped roasted carrots

1/3 to 1/2 cup water

1/4 cup extra-virgin olive oil

2 tablespoons rice vinegar

2 teaspoons minced ginger

1/4 teaspoon sea salt

For salad:

1 batch roasted chickpeas

1 bunch curly kale, stems removed, leaves torn into bite-sized pieces

1 teaspoon lemon juice

1/2 teaspoon extra-virgin olive oil

1 small carrot, grated

1 small red beet, grated

1/2 watermelon radish, very thinly sliced

1 avocado, cubed

2 tablespoons dried cranberries

1/4 cup pepitas, toasted

1 teaspoon sesame seeds

Sea salt

Freshly ground black pepper

Toss the chickpeas with a drizzle of olive oil, sprinkle with pinches of salt and pepper and spread on a parchment-lined baking sheet. Place 1/2 cup roasted carrot pieces for the dressing in a corner of the baking sheet and roast in a 400-degree oven for 25 to minutes, until chickpeas are browned and crisp and carrots are soft.

Set roasted chickpeas aside. Transfer carrots to a blender and add water, olive oil, rice vinegar, ginger and salt. Blend until smooth, then chill in the refrigerator.

Place kale leaves in a large bowl and drizzle with lemon juice, 1/2 teaspoon olive oil and a few pinches of salt. Use your hands to massage the leaves until they are soft and wilted and reduced in the bowl by about half.

Add carrot, beet, watermelon radish, half the cubed avocado, cranberries, pepitas, a few pinches of salt and a few grinds of pepper, then toss. Drizzle generously with carrot ginger dressing. Top with remaining avocado, more dressing, roasted chickpeas and sprinkle with the sesame seeds. Season to taste and serve.

 

 

Baked Feta

2 tablespoons extra-virgin olive oil

1 teaspoon cumin seeds

1 bunch lacinato kale, stems removed and torn into bite sized pieces

2 cups tomato or marinara sauce

1-1/2 cups cooked chickpeas, drained and rinsed

1 tablespoon fresh lemon juice, plus wedges for serving

1 12-ounce block of feta, cut into 1/2-inch planks

Freshly ground black pepper

Pinch of red pepper flakes

Warm pita or baguette, for serving

Heat a 10 or 12-inch oven-safe skillet over medium heat and add oil. Add cumin seeds and let them sizzle gently for a minute or two. Add kale in batches, letting each handful shrink and wilt before adding the next.

Add tomato sauce, chickpeas, lemon juice and 1/2 cup water. Stir and let come to a simmer.

Nestle feta slices into the sauce and sprinkle with freshly ground black pepper. Bake in a 350-degree oven about 15 minutes, until feta has softened. Drizzle with olive oil and a pinch of red pepper flakes and serve with warm pita and lemon wedges.

 

 

Falafel

1 cup uncooked chickpeas, soaked 24 hours, drained, rinsed, and patted dry

1/2 cup chopped shallot or yellow onion

3 garlic cloves

1 teaspoon lemon zest

1 teaspoon ground cumin

1 teaspoon ground coriander

3/4 teaspoon sea salt

1/4 teaspoon cayenne pepper

1/4 teaspoon baking powder

1 cup chopped fresh cilantro leaves and stems, patted dry

1 cup chopped fresh parsley leaves and stems, patted dry

1 tablespoon extra-virgin olive oil

For serving:

Pita bread

Hummus

Diced tomato and cucumber

Fresh herbs such as chopped parsley, fresh mint

Pickled red onions

Tahini sauce

In a large food processor, place chickpeas, shallot, garlic, lemon zest, cumin, coriander, salt, cayenne, baking powder, cilantro, parsley and olive oil. Pulse until well combined but not pureed. Use a spatula to scrape down the sides of the bowl as needed.

Use a two-tablespoon scoop to form the mixture into 12 to 15 thick patties, being careful not to pack them too tight. If they’re not holding together, give the mixture a few more pulses in the food processor.

Place patties on a parchment-lined baking sheet. Drizzle generously with olive oil and bake in a 400-degree oven for 14 minutes. Flip and bake 10 to 12 minutes more, until golden brown and crisp on the outside. During the last few minutes of baking, wrap the pita in foil and warm in the oven.

Assemble pitas with a slather of hummus, diced veggies, falafel, herbs, pickled red onions,and generous drizzles of tahini sauce.

Canned chickpeas cannot be substituted in this recipe or falafel will turn out mushy.

 

 

Crispy Roasted Chickpeas

1-1/2 cups cooked chickpeas, drained and rinsed

Extra-virgin olive oil

Sea salt

Paprika, curry powder or other spices, optional

Spread chickpeas on a kitchen towel and pat dry. Remove any loose skins.

Transfer the dried chickpeas to a parchment-lined baking sheet and toss with a drizzle of olive oil and generous pinches of salt.

Roast in a 425-degree oven for 20 to 30 minutes, until golden brown and crisp. 

Remove from the oven and, while chickpeas are still warm, toss with pinches of your favorite spices, if using.

Store roasted chickpeas in a loosely-covered container at room temperature. They are best used within two days.