Beans are not only one of the most versatile pantry ingredients, they offer a variety of health benefits, too! Chickpeas in particular are rich in vitamins, minerals and fibre. Aside from turning that can of chickpeas hiding in your pantry into homemade hummus, here are six ways you can incorporate them into a healthy snack or meal. Be sure to rinse and drain the chickpeas before using them to remove any excess sodium. OK — here we go!
I grew up eating chickpeas in pasta, so this dish is one of my favourite quick dinners to whip up! It adds a serving of protein and fibre to an otherwise carb-heavy dish, which will keep you fuelled for longer. To make: simply simmer the chickpeas in marinara sauce (store-bought or homemade) until slightly softened, about 15 minutes. Put it on top of the pasta of your choice and sprinkle with parmesan cheese.
Roasted chickpeas make for a filling and healthy afternoon snack. You can toss them in any flavours or herbs you favour. My favourite flavour is everything bagel with a hint of garlic, but feel free to use any spices you already have on hand (onion powder, paprika, cayenne pepper, dried herbs, etc). To make: toss the chickpeas in extra-virgin olive oil and desired seasoning. Roast at 400°F for 30 to 35 minutes, until crispy. Enjoy them as is or add to a salad.
Salad With Chickpeas
Chickpeas are a great alternative to diced chicken on salads as it adds a plant-based protein, but they also work as a gluten-free substitute for croutons. Prepare your favourite mixture of vegetables and top with a handful of chickpeas. For additional crunch and flavour, try adding leftover roasted chickpeas.
Chickpea Salad Sandwich
This recipe is a twist on a tuna salad sandwich. It is great on its own or served between two slices of toasted bread. To make: add one can of rinsed chickpeas to a mixing bowl and mash slightly with a fork. Toss with mayo (regular or vegan), dijon mustard, diced celery, minced shallots, lemon juice, salt and pepper. Make a big batch and enjoy over several days for lunch.
Chickpeas and Eggs
For this quick morning breakfast, you can scramble the chickpeas right into the eggs or top the scrambled eggs with roasted chickpeas. If you have additional ingredients on hand such as cheese, spinach, tomato or roasted red pepper, try scrambling those in with your eggs and chickpeas too.
Chickpea-Stuffed Red Peppers
For this recipe, the red peppers can be stuffed with just about anything you have on hand including herbs, cheese and grains. I like to start with a base of chickpeas and quinoa, tossed with olive oil, parsley, crumbled feta, shallots and lemon. To make: hollow out each red pepper and stuff with filling. Bake at 400°F for 20 to 25 minutes, until the filling is warmed throughout and the pepper has softened.