Chickpeas are a nutritional powerhouse, with 1 cup providing half your daily fiber requirement and 30 percent of the daily protein needed in your diet. Combine that with a total of 270 calories in that same cup of chickpeas and you clearly have a great food!
I have to admit that until recently chickpeas were not tops on my list of favorite foods; in fact, hummus has been my main use for chickpeas, I am sorry to say.
But in trying to find alternative sources of protein in my diet I have been trying new foods and recipes, one of which was the great curried chickpea recipe below.
That got me started on using chickpeas in other recipes and boy, am I glad I have learned to enjoy them!
Here’s to healthy eating with chickpeas!
Curried Chickpeas with Rice and Peas
Per Serving: 690 calories, 25 g fat (10 g sat fat), 15 g protein, 5.5 g fiber
cup(s) brown rice
cup(s) peas, frozen
tablespoon(s) olive oil
large onion, chopped
large garlic cloves, minced
teaspoon(s) hot pepper flakes, more or less to taste
teaspoon(s) curry powder, hot curry powder
tablespoon(s) ginger, fresh, grated
3/4 teaspoon(s) seasoned salt
15 oz. chickpeas, canned, drained and rinsed
1/4 cup(s) raisins, golden
1/4 cup(s) raisins, dark
3/4 cup(s) coconut milk, light
1/4 cup(s) cashews, salted halves
1. Cook the rice according to directions. When finished, add peas and remove from heat; cover and let stand for 15 minutes
2. Heat oil in a large skillet over medium heat. Add the onion, garlic, and pepper flakes and cook, stirring constantly for 3 minutes or until lightly browned. Add the curry powder, ginger, and seasoned salt; cook for 1 minute, stirring constantly
3. Add the chickpeas, raisins, and coconut milk and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes, stirring occasionally or until thickened.
4. Place the rice/pea mixture in a serving bowl and top with the curry mixture. Sprinkle with cashews.
This is a snack recipe but these are also great added to salads.
Per Serving: 161 calories, 7.5 g fat, 4.2 g protein, 3.8 g fiber
1 (12 ounce) can chickpeas (garbanzo beans), drained
1 tablespoon olive oil
garlic salt (optional)
cayenne pepper (optional)
Preheat oven to 450 degrees
Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.
NOTE: These do not store very well so they are best made when you can consume them right away. Also, you may dry roast these without any oil and add the seasoning just as roasting is complete – just be very careful to not burn them!
Garbanzo Tomato Pasta Soup
Per Serving: 193 calories, 5 g fat, 6 g protein, 4.8 g fiber
3 (14.5 ounce) cans vegetable broth
3/4 cup small seashell pasta
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained and rinsed
1 (28 ounce) can whole peeled tomatoes, chopped, juice reserved
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
salt and pepper to taste
Bring vegetable broth to a boil in a large pot. Add pasta and cook for 8 to 10 minutes or until al dente.
Meanwhile, heat oil in a small skillet over medium heat. Sauté onions and garlic until translucent. Stir into pasta and add garbanzo beans, tomatoes, basil, thyme, salt and pepper. Heat through and serve.