Chickpeas

Why We Love Chickpeas

(Garbanzo Beans)

  • Cheap 

  • Highly nutritious 

  • Plant based protein 

  • Quick to cook 

  • Store and freeze perfectly 

  • Chickpeas are low in fat and sodium and high in protein

    (14.5 g/cup) potassium, fiber, iron and folate (B6) 

  • Slow carbohydrate absorption keeps blood sugar levels more stable. 

  • Known to lower blood pressure and cholesterol 

  • Can be used to replace/reduce use of meat in chili and meatloaf etc

When making hummus, remove skins from canned chick peas for a smoother result.

If cooking dried beans, skins will come off during cooking

Green and brown lentils hold their shape so better for side dishes and added to salads. 

Can be used to replace/reduce use of meat in chili

Tips

The Main

Lemon Herb Pasta Salad with Marinated Chickpeas

Serves 4, Prep time 45 min

Ingredients for Marinated Chickpeas

  • 1 14 oz can chickpeas or 1 1/2 cups cooked dried chickpeas

  • 1/4 cup olive oil

  • 1 clove garlic minced

  • 1 tsp lemon juice

  • 1 tsp salt

Ingredients for Pasta

  • 8 oz bowtie pasta

  • 1/4 cup olive oil

  • juice and zest of 1 lemon

  • 1/2 cup finely chopped parsley and basil

  • salt and pepper to taste

  • 1/2 cup grated parmesan

  • 1/2 pint grape tomatoes sliced (optional)

Instructions

  1. Prepare marinated chickpeas by combining all ingredients together in small bowl

  2. If possible, allow to sit for 8 hours for best flavor

  3. Cook pasta according to instructions on package, then drain.

  4. While pasta is hot, toss with marinated chickpeas and allow to cool slightly.

  5. Add extra olive oil if needed, lemon juice and zest and herbs.

  6. season with salt and pepper and add parmesan

  7. Serve warm or at room temp.

Recipe credit: Pinch of Yum

The Appetizer

Hummus

Serves: 6, prep time 20 min

Ingredients

  • 2 cans of chick peas (garbanzo beans)

  • 3 cloves minced garlic

  • ⅓ c. pine nuts, toasted

  • 2 oz. sun dried tomatoes

  • Juice of 1 lemon

  • 1 tsp salt

  • ½ tsp black pepper

  • ½ tsp cumin

  • 60 ml water

  • 5 Tbsp olive oil

  • ½ tsp baking soda (add to pan if cooking from dried or warming to remove skins from canned beans).

Instructions

  1. If using canned beans, heat chick peas in a small pot with baking soda over med heat for 5 min, stirring often. Remove from heat, cool for a few min then fill pot with water and rub chick peas to remove skins. Repeat rinse process 2 more times and allow skins to drain off.

  2. If using cooked dried beans go to next step.

  3. Place chick peas in a food processor or blender. Toast pine nuts in small pan for 5 min, tossing frequently to avoid browning. Add to chick peas along with all other ingredients except oil.

  4. Slowly add oil while blending. Taste and adjust salt and spices per preferences. Serve with warm pita or pita chips.

Recipe credit: Sabina Myilam

The Salad

Chickpea Salad with Fresh Herbs and Scallions

4-6 servings

Ingredients

  • ½ c. plain Greek yogurt (whole milk preferable)

  • 3 tbsp mayonnaise

  • 2 tbsp lemon juice

  • 1 ½ tsp Dijon mustard

  • 1 tsp salt

  • ½ tsp black pepper

  • 2 tbsp minced fresh dill

  • 2 tbsp minced fresh parsley

  • 3 cans chickpeas (15 oz) rinsed

  • 1 c. finely diced celery

  • ½ c. thinly sliced scallions, white and green parts of 2-3 scallions

Instructions

  1. In a small bowl, combine the yogurt, mayo, lemon juice, mustard, salt and pepper.Whisk until smooth, add dill and parsley, stir to combine and set aside.

  2. Place chickpeas in a large bowl and lightly mash ½ with a fork. Add celery and scallions and toss.

  3. Pour the dressing over the salad, toss well and set aside at room temp for 30 min. Can store in refrigerator for up to 2 days before serving but bring to room temp prior to serving.


Recipe credit: New York Times, Lidey Heuck.

Your new potato salad but better…

The Frozen Portion

Extra Chickpeas

  • Store one cup in the refrigerator and add to salad for lunch

  • Freeze extra in 1 cup portions (cupcake tin)