Making the most of chickpeas

Posted on October 11, 2017 by Brynna Gabrielson

chickpeas

Chickpeas, also known by some as garbanzo beans, are part of the legume family and are healthy, delicious, and incredibly versatile. Half a can of chickpeas (120g drained) contains nearly 9g of protein, and 4.9g of fibre1 making them a filling and healthy ingredient.  Easily purchased by the can in your local shop, there are many ways you can use this fantastic ingredient to create lovely dishes and satisfying baked goods. 
So how can you get more chickpeas into your day? By trying one of these amazing recipes!

Roasted Chickpeas

Looking for a crunchy snack that adds a bit of a nutritional punch? Put down that bag of crisps and instead enjoy a handful of roasted chickpeas! These are simple to make. Just grab a can of chickpeas and drain. Toss them in a bowl with a tablespoon of olive oil, 2 tsps of chilli powder, 1 tsp of paprika, 1 tsp of cumin, and 1/2 tsp of salt. Spread evenly over a baking tray and cook at 160 degrees (fan assisted) for 35-40 minutes.  For even crispiness, be sure to take them out and shake the tray half way through.

HY chickpeas cookiesChocolate Chip Cookies

Subbing legumes for flour in baked goods is becoming a common occurrence, with more and more recipes cropping up each day. It's a great substitution for those avoiding gluten, but it's also great for anyone who wants to make their baked goods a bit healthier. After all, chickpeas are high in fibre and protein, and are lower in calories and carbohydrates per gram when compared to wheat flour.

For a delicious chocolate chip cookie, try this recipe from Texanerin Baking.  These Chocolate Chip Blondies look a treat as well!

Hummus

Loved by many, hummus is perhaps one of the most common ways chickpeas are consumed. It's easy enough to grab a tub at your local shop, but have you ever tried to make it yourself? If you've got a good food processor it's pretty easy! Simply drain a 400g can of chickpeas (about 200g drained) and place them in the bowl of your food processor. Add 1 tbsp of lemon juice, 1 -2 crushed garlic cloves, 2 tbsp of Tahni, 2 tbsp olive oil, 1 tsp of cumin, and 1/4 tsp of salt. Blend until creamy. Remember to scrape down the sides of the food processor as you make it, and add a bit of water or more lemon juice or oil if you prefer your hummus a bit thinner.

Curry

With a can of chickpeas costing about 50p, a chickpea based curry is a great way to enjoy some spice whilst saving money on a takeaway!  For ease you can simply add chickpeas to a premade jar of sauce, but for a more homemade dish why not try this tasty recipe from BBC Good Food.

FalafelFalafel

Falafel makes a great filling in a wrap, a great salad topper, or a tasty swap instead of a hamburger. It's also quite easy to make and wonderfully tasty. Though a food processor is the easiest way to mix your falafel, you can easily make it by mashing the chickpeas as well.

So how do you get started? Tip a can of drained and rinsed chickpeas into your food processor (or bowl if you plan to mash). Finely mince half a white onion and sauté until clear, add 2 cloves of minced garlic and cook for a further 1-2 minutes. Add to bowl with chickpeas.  Add a small handful of chopped parsley, 1tsp each of cumin and coriander seeds, and 1/2 tsp of salt and cayenne. Pulse in the food processor, (or mash in your bowl) until a thick paste is formed. Don't overdo it with the food processor as you don't want the mixture to end up too thin!  Refrigerate the mixture for an hour, and then form into small balls. If you find the mixture too crumbly you can use an egg as a binder. Next heat oil in a shallow frying pan and fry the falafels on each side until golden brown.

1 https://www.tesco.com/groceries/product/details/default.aspx?id=262490576

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