Chickpeas/ Garbanzo Beans

While popular in Middle Eastern and Indian dishes, chickpeas (also called Garbanzo Beans) can be used in a wide variety of foods, including soups and salads. Chickpeas are a great source of fiber and plant-based protein, as well as load of nutrients, like folate and iron! Chickpeas contain both starches and proteins. 
Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

Four Bean Chili Stew

This quick and easy chili is not only delicious, but since it doesn't use meat, it is both healthy and easy on the budget.

Ingredients

  • 1 can (15 oz) Garbanzo beans/Chickpeas, drained and rinsed

  • 1 can (15 oz) Canellini or Great Northern beans, drained and rinsed

  • 1 can (15 oz) Kidney beans, drained and rinsed

  • 1 can (15 oz) Black beans, drained and rinsed

  • 2 tablespoons vegetable oil

  • 1 large onion, coarsely chopped

  • 1/2 red bell pepper, cut into small cubes

  • 1 can (15 oz) tomato sauce

  • 1 can diced tomatoes

  • 1  1/2 teaspoons chili powder

  • 1/2 teaspoon salt

  • 1/4 to 1/2 teaspoon ground red pepper

 

Directions

  1. Heat oil in large pot (5 quart) over medium high heat. Cook and stir onion and garlic in hot oil until onion is soft. Stir in bell pepper, cook and stir five minutes.

  2. Add beans, tomato sauce, diced tomatoes, and spices. Bring to a boil over high heat. Reduce heat to low. Cover and simmer for 30 minutes.

  3. Serve with desired toppings, such as sour cream, chopped onion, cheddar cheese, or corn chips.

 

You can also make this chili stew in a slow cooker as well. Just cook on low for at least 2 hours until you're ready to eat. This is a great way to get all the flavors to mingle.

Falafel.jpg

Easy Falafel

Ingredients

  • 3 cans 400g (14oz) drained chickpeas (canned)

  • 4 cloves of minced garlic

  • 1 small onion, coarsely chopped

  • 1/4 cup chopped fresh parsley, 6 sprigs (approx)

  • 1/4 cup chopped fresh cilantro, 8 sprigs (approx)

  • 1 1/2 tsp salt

  • 1 tsp cumin

  • 1/4 tsp chili powder

  • Sprinkle black pepper

  • 1 tsp baking powder (optional), helps to achieve a lighter texture

  • 1/3 cup (40g) plain flour

Instructions

  1. Pour contents of canned chickpeas into a sieve, rinse with cold water under the tap, shake off excess water and set aside for later.

  2. Combine chopped onion, garlic cloves, parsley, coriander (cilantro), cumin, salt, pepper and chili powder into a food processor. Process all ingredients together until you get a rough meal. When complete, transfer the mixture into a medium-sized mixing bowl. Note: Make sure to scrape down the sides periodically to ensure an even mixture. Be careful not to over-process or you will get a puree! Usually I process in short pulses and check each time.

  3. Next, transfer the washed chickpeas into the food processor and coarsely process. Like in previous step, ensure you scrape down the sides of the processor periodically and do not make a puree. Transfer this coarsely blended mixture to the mixing bowl containing the previously prepared ingredients. Note: If you over process, your final mixture will be too heavy and falafels may not cook properly in the center. For best results, process the chickpeas in 2 or 3 batches. If you overload your food processor, you may end up with under-processed chickpeas on top and a pureed mixture at the bottom.

  4. Using your hands, thoroughly mix the ingredients until you get an evenly distributed mixture.

  5. Sprinkle the flour and baking powder (optional) evenly over the surface of the mixture. Incorporate this into the falafel mixture using your hands. Wash your hands before next step.

  6. Between the palms of you hands, roll small portions of the falafel mixture to form falafel balls (you should have enough for 20).

  7. Heat cooking oil to 374 F (190 Celsius) and cook falafels in batches until golden brown. It is always good to cook a tester falafel first, just to ensure your oil is hot enough. If the oil is below the temperature specified, believe me, your falafels will literally break up into a coarse mess within your fryer or pan. Baked falafels are also quite popular, and you can find some good recipes online which do this. Note: If you are at the correct temperature and your falafels are not maintaining their shape, you may have to increase the oil temperature slightly or add a little more flour to the original falafel mixture.

See recipe with pictures at https://delishably.com/vegetable-dishes/Easy-Falafel-Recipe-using-Canned-Chickpeas

Chickpea Sandwich Filling

"Serve this tasty sandwich spread on crusty whole grain rolls or pita bread, with lettuce and tomato. Other raw, chopped vegetables can be substituted for the celery. Your favorite salad dressing can be substituted for the mayo."

Ingredients

  • 1 (19 ounce) can garbanzo beans, drained and rinsed

  • 1 stalk celery, chopped

  • 1/2 onion, chopped

  • 1 tablespoon mayonnaise

  • 1 tablespoon lemon juice

  • 1 teaspoon dried dill weed

  • salt and pepper to taste

 

Directions

Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste.

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Last updated 2019

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