Interesting food and can be prepared with many dishes is especially attractive for everyone, almost everyone who uses this dish gives good feedback and many compliments.
Chickpeas (garbanzo beans) are perhaps the most versatile of the legume family. Chickpea dishes range from salads, side dishes, vegetarian dishes to desserts and baked goods. Truly, there is nothing chickpeas can't do!
Aside from versatility, versatility, and flavor, chickpeas also have a list of health benefits. Chickpeas are high in protein, as well as the amino acid lysine, which helps repair tissues.
And with a natural source of fiber, chickpeas will keep you full, whether you add them to breakfast or incorporate them into desserts.
Let's refer to BellyFatZone‘s collection of 7 recipes for dishes from chickpeas that are good for health and body, friends!
Rainbow salad with grilled chickpeas
Nutrition: 462 calories, 16.8g fat (3g saturated fat), 521mg sodium, 40.1g carbs, 13.6g fiber, 11.6g sugar, 12.1g protein (including ¼ cup green sauce)
Nutritionists always recommend that we eat vegetables of all colors in the rainbow, because adding a variety of colorful vegetables to your diet can help you get a full range of nutrients. This salad features zucchini, carrots, fresh herbs, and green leafy vegetables. This is a “golden dish” for you!
- Homemade Green Sauce (see recipe below)
- 3 large carrots, choose 2 different colors: orange, red, yellow carrots
- 1 medium zucchini
- 1/4 cup fresh basil, cut into pieces
- 1 can chickpeas, drained, drained. You can also use fresh, steamed chickpeas
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon fennel seeds
- Salt and pepper to taste
- Preheat oven to 200 degrees C. Pat the chickpeas dry with paper towels and season with olive oil, paprika, cumin, salt and pepper. Arrange the chickpeas in layers on a baking tray and place in the oven for 30-40 minutes, stirring or stirring occasionally to prevent the beans from overcooking. Crispy-baked chickpeas will be golden brown.
- Cut the vegetables into very thin slices. Use a paper towel to wrap the zucchini, gently pressing to remove the water. Mix vegetables with basil set them aside.
- Drizzle ½ cup green sauce over vegetables, taste to taste before adding the sauce. Add chickpeas, mix gently. Place the salad in a small bowl and enjoy immediately.
How to make green sauce
- 1 avocado
- 1 cup packed parsley and cilantro leaves (combined)
- 1 horn chili, stem and seeds removed
- 2 cloves of garlic
- Juice of 1 green lemon
- 1/2 cup filtered water
- 1/2 cup olive oil
- 1 teaspoon salt
- 1/2 cup pistachios
- Blend all ingredients – except pistachios – in a food processor until well blended.
- Add the pistachios, and blend until almost smooth.
- You can use the green sauce to make dips, spreads, or sauces. To increase the dilution, you can add some cooled boiled water or olive oil.
Note: Salads need to be used immediately after mixing the sauce, leaving them for a long time will make the ingredients soft and lose their taste.
Hazelnut and Orange Biscotti
Servings: 20 cakes
Nutrition: 171 calories, 8.4g fat (3g saturated fat), 65mg sodium, 22g carb, 1.5g fiber, 10.4g sugar, 2.4g protein
When it comes to biscotti, you might think of cake sipped with a cup of coffee, but this recipe ensures no fussy ingredients are needed. Chickpea flour combined with orange peel and orange extract creates the ideal crispy cake.
Hazelnuts, too, add healthy nutrients, providing you with an abundance of energy. However, do not overdo it as nuts are among the highest-calorie foods.
- 2 cups all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup non-dairy butter
- 1 cup granulated sugar
- 1 tablespoon orange peel
- 1 teaspoon vanilla extract
- 1/2 teaspoon orange extract
- 2 tablespoons chickpea flour
- 1/4 cup + 2 tablespoons water
- 1 cup chopped hazelnuts
- 1/4 cup cocoa nibs
- Sift flour, baking powder, baking soda and salt into a small bowl. Set aside.
- Using a stand mixer, beat butter and sugar until light and fluffy. Add orange peel and orange extract beat to combine.
- Stir in chickpea flour and water until creamy and thick. You can use a small grinder or a coffee grinder. Slowly add the chickpea mixture to the butter-sugar mixture and beat until all are combined.
- Add flour mixture and continue beating. Add cocoa nibs and hazelnuts, mix well.
- Cover and refrigerate for at least 1 hour.
- Preheat oven to 170 degrees C. Divide dough in half, roll into pieces on a flat surface sprinkled with flour. Transfer to a baking tray lined with parchment paper and flatten the dough to about 2.5cm. Bake for 30 minutes or until lightly golden brown.
- Remove the cake from the oven and let it cool for 15 minutes before slicing each piece into 10 cakes. Place on baking tray and place in oven, bake for 15-20 minutes until golden brown.
- Let cool for 15 minutes. Store in a sealed container.
Dishes from grilled chickpeas
Servings: 4-5 people
Nutrition: 234 calories, 10g fat (4g saturated fat), 203mg sodium, 34g carbs, 7g fiber, 13g sugar, 7g protein
This vegetarian version of the snack balances chocolate chips with a hearty dose of beans, creating a crunchy, delicious chickpea side dish.
- 1 can low sodium chickpeas (425g), rinsed and drained
- 1/2 tablespoon coconut oil – melted
- 1/2 tablespoon pure maple syrup
- 1/2 teaspoon cinnamon powder
- 1/2 teaspoon kosher salt
- 1/8 teaspoon smoked paprika – optional
- 1/4 cup raw pumpkin seeds
- 1/4 cup raw almonds, or half a pecans
- 1/3 cup dried cherries
- 1/4 cup chocolate chips, black
- Place the baking rack in the center of the oven and preheat the oven to 190 degrees Celsius. Line the baking sheet with baking paper. Place the chickpeas on two layers of paper towels and pat dry several times. Discard the peeled beans. Spread the chickpeas in layers on the prepared baking tray. Bake for 10 minutes. Don't add anything to the chickpeas.
- Remove chickpeas from the oven, drizzle with coconut oil and maple syrup. Sprinkle with cinnamon, salt, and smoked chicken pole peppers. Mix well, then place the chickpeas in the oven for another 10 minutes.
- Remove the tray from the oven again and shake gently to stir the chickpeas. Add the pumpkin seeds and almonds. Continue to bake until nuts are tender, chickpeas are golden brown and crisp, about 8-10 minutes more. Place tray on a rack to cool completely.
- When the chickpeas and nuts have cooled, place them in a bowl. Add the dried cherries and dark chocolate chips. Divide into portions and save for later use.
Note: This dish will keep for 1 week in an airtight container at room temperature. If you use a ziplock bag, the chickpeas will be soft but still delicious. Do not store in the refrigerator, the seeds will soften.
Avocado and chickpea salad
You can add the “powerful as a chicken salad” power to the list of what chickpea dishes can do. With a salad of chickpeas – avocado – lemon – purple cabbage sandwiched between two slices of whole-grain bread, you will forget about the meatloaf!
- 1 cup cooked chickpeas, drained
- 2 ripe avocados
- ¼ cup lime juice
- 1 teaspoon Dijon mustard
- Sea salt and ground black pepper to taste
- 1 celery stalk, chopped
- 2 tablespoons dill pickled cucumber (about 1 medium size)
- 2 tablespoons finely chopped capers
- ¼ cup chopped chives
- Lettuce leaves or mini purple cabbage leaves
- Fresh bread
- Sliced Cucumber
- Sliced radish
- Use a fork to mash the chickpeas in a small bowl. You don't need to blend to a fine powder.
- Cut the avocado in half, scrape the flesh of the avocado with a spoon, and place it in a medium bowl. Place the lemon juice, dijon mustard, salt, and pepper in a bowl, then mash the butter mixture until smooth. Place mashed chickpeas, celery, pickled cucumber, capers, and compressed tubers in a bowl.
- Use a spatula to mix the avocado and chickpea salad together. Adjust seasoning to taste. This dish is served with lettuce leaves or fresh bread. Salad stored in an airtight container can keep for up to 3 days.
Chicken, mushroom, spinach omelet
Nutrition: 212 calories, 3.4g fat (0g saturated fat), 654mg sodium, 32.8g carbs, 7g fiber, 7.5g sugar, 13.2g protein (excluding cheese)
When you don't have eggs in your vegan diet, you can make a vegetable omelet. The chickpea flour used in this recipe may taste a bit like… chalk, but the flavor is impressive with spring onions and crispy red bell peppers.
- 1 cup chickpea flour
- 1 cup of filtered water
- ¼ teaspoon baking powder
- ¼ teaspoon garlic powder
- Salt and pepper to taste
- 2 sprigs scallions (board onions)
- ½ red bell pepper
- 1 cup chopped spinach
- 1 cup sliced mushrooms
- 1 tablespoon soy sauce/tamari
- ¼ cup fresh parsley
- ¼ cup cashew nacho cheese sauce (homemade)
To prepare this dish, you can prepare some vegan nacho cheese according to the following recipe:
Vegan nacho cheese sauce
- 1 cup raw cashews
- 2/3 cup water
- 3 tablespoons nutritional yeast
- About 1/2 teaspoon smoked paprika
- About 1/4 teaspoon salt
- 1/4 teaspoon turmeric powder (for color)
Soak cashews in warm water for at least 1 hour. Rinse the cashews, put them in a blender with water, nutritional yeast, salt, smoked paprika and turmeric. Blend until the mixture is smooth. Taste and season to taste. The sauce can be kept in the refrigerator for several days.
Chicken and vegetable omelet
- Prepare the dough by combining the dry ingredients (chickpea flour, baking powder, garlic powder, salt, and black pepper) in a bowl and mixing them together. Then, add 1 cup of filtered water and stir until there are no lumps. Finally, add some finely diced red bell pepper and finely chopped scallions and stir well.
- Heat a nonstick pan over medium heat, add spinach and mushrooms and saute with a little water and soy sauce for 10 minutes.
- Just like how crepes are made, there are two key factors to successful omelet cooking: temperature and non-stick. The heat should be high enough for you to hear a sizzling sound when the batter hits the pan, and the pan should be nonstick (preferably a ceramic pan).
Put a little vegetable oil in a non-stick pan and turn the heat to medium-high (do not burn the oil). Then pour in half of the chickpea flour mix and coat in a thin round layer. Cook for about 3 minutes, until the top, is slightly cooked. Turn the dough over and cook for another 3 minutes.
For a traditional omelet, you'll add the filling and then double the egg in the pan. But with this vegetarian omelet, you cook both sides so it's easy to double.
- Top with cooked chickpea flour with nacho cheese sauce, cashew nuts, sautéed mushrooms, spinach, 1-2 sprigs of fresh parsley. Use a clever patch to fold the thin layer of dough in half and put it on a plate.
- In addition to bell peppers and green onions mixed with chickpea flour, you can be more creative with the following suggestions:
- Avocado and salsa
- Steamed black beans
- Sauteed Young Asparagus
Thai style chickpea curry
Nutrition: 485 calories, 17g fat (9g saturated fat), 658mg sodium, 66g carbs, 16.8g fiber, 12.3g sugar, 20g protein (calculated with a small amount of coconut milk, ½ teaspoon salt, excluding rice)
Thai curries usually have coconut milk. This ingredient is high in saturated fat, much of which comes from lauric acid, a fatty acid that has been scientifically shown to reduce the risk of cardiovascular disease. With lean protein from chickpeas, this recipe is much healthier than the Thai dishes you buy at the restaurant.
- 1 cup peas, diagonally sliced
- 1/2 white onion, diced
- 1 large carrot, peeled and thinly sliced
- 1/2 red bell pepper, thinly sliced
- 2 teaspoons cooking oil
- 2 teaspoons minced garlic
- 2 cans of coconut milk (400ml each)
- 3 tablespoons red curry
- Juice of 1 green lemon
- 1 teaspoon yellow curry powder
- 1 can chickpeas (425g)
- 1/2 teaspoon garlic salt
- 1/2 teaspoon salt to taste
- 1/4 cup cilantro, chopped
- Put the peas, onion, carrot, red pepper and cooking oil in a non-stick pan and sauté over medium to high heat for 5-6 minutes until the vegetables are soft.
- Add minced garlic and cook for about 1 more minute until garlic is fragrant.
- Add coconut milk, red curry, lime juice, yellow curry powder, chickpeas, garlic salt, and a pinch of salt. Continue cooking until the chickpeas are cooked through (about 5 minutes). Add coriander. Seasoning to taste again. Serve with hot rice.
Chocolate Granola, Coconut, and Chickpeas
Nutrition: 297 calories, 17g fat, 108mg sodium, 33g carbs, 5g fiber, 15g sugar, 7g protein
When you start your day with chickpeas, almonds, oats and coconut, you're meeting all of your vital nutritional needs. Plus, there's chocolate! What a delicious vegan breakfast!
- 1 can of chickpeas 425g
- 1 tablespoon maple syrup
- ½ teaspoon cinnamon powder
The granola part
- 2 cups rolled oats
- 1 cup almonds
- 1 cup unsweetened coconut rice
- 1/8 teaspoon sea salt
- 1/4 cup coconut oil
- 1/4 cup maple syrup
- 3/4 cup dark chocolate
- Preheat oven to 200 degrees Celsius.
- Rinse the chickpeas under warm running water to remove any residue. Then, use a soft cloth or paper towel (tough type) to dry the water. Leave for 30-60 minutes to drain as much water as possible.
- Place the chickpeas on a tray and bake at 200 degrees Celsius for 20 minutes. Remove the beans from the oven, add the maple syrup and cinnamon, and bake for an additional 20-25 minutes or until crisp.
- Preheat oven to 165 degrees Celsius.
- Put oats, almonds, copra, sea salt, coconut oil, maple syrup in a bowl, mix well.
- Line a baking sheet with parchment paper spread the mixture evenly, and bake at 165 degrees Celsius for 15 minutes. Remove the tray from the oven, mix the mixture. Return to the oven, bake for another 15 minutes.
- Let the granola cool completely before adding the baked chickpeas and dark chocolate to taste.
Wish you delicious, beautiful dishes from chickpeas!