Published On: Tue, Mar 13th, 2018

9 easy meals from a can of chickpeas

Chickpeas are a wonder food. They are versatile, delicious, economical, high in protein and fibre and last forever in the pantry. They’re also commonly used in so many global cuisines, from Italy to India, which means they go with almost any flavour combo you throw at them. Here are just a few of the many ways to add canned chickpeas into the weekly meal plan.

Coconut Curry Chickpeas & Greens

Sauté chopped onion and some minced garlic and fresh ginger until translucent and golden. Stir in a large spoonful of hot Indian curry paste, then half a 284 g (10 oz) bag chopped kale and a splash of water. Cover and cook on low until very tender, about 10 min. Add 540 mL (19 oz) rinsed and drained chickpeas and 400 mL (14 oz) coconut milk. Simmer 10 min then season generously with salt.

Creamiest Hummus

Combine 1 clove minced garlic with juice of half a lemon and let stand 10 min. Place in a food processor along with 4 large spoonfuls tahini, an equal measure of ice-cold water and a big pinch of salt. Purée. Add 540 mL (19 oz) rinsed and drained chickpeas and puree until smooth, adding more water to thin it as required. Transfer to a fine-mesh sieve and press through. Transfer to a serving bowl and drizzle with extra-virgin olive oil.

Roasted Chickpeas

Dry 540 mL (19 oz) rinsed and drained chickpeas well with paper towel. Transfer to a rimmed baking sheet and toss with extra-virgin olive oil. Sprinkle with salt. Roast at 400F (200C) for 30 min, shaking pan occasionally, or until crisp. Sprinkle with a pinch of cumin and cinnamon. Eat while warm.

Pasta e Ceci

Sauté a finely chopped carrot until very soft. Add a minced clove of garlic and 156 mL (5 oz) tomato paste. Stir in 3 cups (750 mL) water, 540 mL (19 oz) rinsed and drained chickpeas, ½ cup (125 mL) small uncooked pasta and a Parmesan rind. Simmer 10 to 15 min. Season with salt and sprinkle with parsley, grated parmesan and extra-virgin olive oil.

Chickpea-Feta Salad

Combine rinsed and drained chickpeas with chopped celery and cucumber, crumbled feta, cubed ripe avocado, sliced green onion and chopped fresh parsley or mint. Drizzle with extra-virgin olive oil, fresh lemon juice and salt and pepper. Stir gently.

Sweet Potato Tagine

Sauté a chopped small onion and a minced clove of garlic until soft. Stir in a generous pinch each of cinnamon, cumin and smoked paprika. Add 2 cubed sweet potatoes, 540 mL (19 oz) rinsed and drained chickpeas, and enough chicken broth to just cover chickpeas. Stir in a handful of chopped apricots or prunes and simmer uncovered 20 min or until sweet potatoes are tender and sauce has thickened. Serve with broiled lamb chops.

Untuna Salad

Mash 540 mL (19 oz) rinsed and drained chickpeas with a potato masher. Mash in half a minced shallot and 1 grated carrot. Mash in 2 or 3 large spoonfuls of mayonnaise, 1 small spoonful of seasoned rice vinegar and a pinch of salt. Tuck into a pita or in lettuce wraps.

Vegetarian Burritos

Sauté a chopped small onion and a minced clove of garlic until soft. Stir in a large spoonful of chili powder and 540 mL (19 oz) rinsed and drained chickpeas. Cook until heated, then mash coarsely with a potato masher. Spoon into soft tortillas, layer with shredded cheese and salsa then wrap up into burritos. Pan-fry until crisp and serve with guacamole and sour cream.

Broccoli Salad

Whisk equal parts mayonnaise and plain yogurt along with a drizzle of vinegar and pinch each of sugar, curry powder and salt. Stir in a bunch of broccoli, chopped fine, a grated apple, 540 mL (19 oz) rinsed and drained chickpeas. Sprinkle with finely chopped green onions.

Read more:

Minted Moroccan chickpeas

Jamie Oliver’s chickpea salad

Chickpea & tamarind fruit salad

Claire Tansey is a chef, teacher and food expert. Her first cookbook, Uncomplicated, will be published in September 2018 by Penguin Random House. info@clairetansey.com

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9 easy meals from a can of chickpeas