Most people know that blitzing the humble chickpea in a blender with garlic, lemon juice, tahini & oil will produce beautiful, creamy hummus. But what else does this little ‘pea’ have going for it?
First off, for every 100g, this legume has zero cholesterol and only 6g of fat. It packs 17g fibre, 19g of protein and gives you 269 calories of energy. Chickpeas are also a great source of folate and manganese.
Chickpeas, also known as Garbanzo Beans, can be used in curries, salads, soup, stew, chilli, casseroles and yummy falafels. You can also use the water from a can of chickpeas to make a creamy dressing, use chickpeas as a base for cakes or just spice them up and serve hot as a ridiculously flavourful snack; be inspired by these three simple ideas:
1. Roasted spicy chickpeas:
- Mix 2 tbsp oil in a large mixing bowl with ½ tsp paprika, ½ tsp cumin, ½ tsp mustard powder, 1 tsp brown sugar, 2 tbsp chopped fresh parsley.
- Drain and rinse a can of chickpeas and add to mixing bowl
- Fold all ingredients together coating the chickpeas in the oily, spiced mix.
- On a flat tray, turn out the chickpeas and spread to a single layer
- Place in oven on a high heat for 15 minutes, giving them a shake half way through to turn
- Remove from heat and serve as a moreish snack
2. Aquafaba dressing:
Aquafaba is the starchy, protein rich liquid in a can of chickpeas. Using this water as a base for dressings gives a wonderfully creamy, healthy and tasty vegan alternative to egg-based mayonnaise.
- Combine 2 minced cloves of garlic, 1tbsp fresh lemon juice, 2tsp Dijon mustard, 3 tbsp aquafaba and 12 whole chickpeas in a tall container.
- Use a stick blender (immersion blender) to blitz the ingredients together
- Combine ½ cup vegetable oil with ¼ cup extra virgin olive oil in a separate jug
- Slowly add the oil mix to the chickpea mix, whisking as you drizzle it in. Keep whisking until smooth
- Season with salt and pepper to taste
- Store in fridge for up to a week, I put mine in a squeezy bottle!
3. Choc-chip, Salted Blondies:
These little cakes taste like a peanut butter cookie and look like a blonde brownie, but they are secretly flour & dairy-free, vegan chunks of deliciousness !
- Preheat oven to 350 F and spray 8″ pan with light cooking spray
- Combine the following in a food processor: 1 can chickpeas, rinsed and drained, ½ cup of natural peanut butter, ⅓ cup pure maple syrup, 2 tsp vanilla extract, 1-2 tsp salt, ¼ tsp baking powder, ¼ tsp baking soda. Process until batter is smooth.
- Fold in ⅓ cup carob chips, spread evenly in the pan
- Sprinkle 2 tbsp carob chips over top of mixture
- Bake for 20-25 mins
- Cool pan for 20 mins
- Sprinkle seasalt on top and cut into squares. Makes 16 Blondies.
Try these at home or send us your favourite recipes.