5 Ways to Love Chickpeas

5 ways to love chickpeas.

I am on a huge chickpea kick lately. Here are 5 ways to LOVE this healthy legume.

Chickpea Salad! First up is this fun vegetarian spin on tuna or chicken salad bursting with flavor and plenty of protein and fiber. Make a big batch and enjoy for snacks and lunches all week long.

Dana white nutrition logo

Chickpea Salad

Protein packed vegetarian recipe with minimal ingredients and BIG flavor.
5 from 2 votes
Prep Time 10 minutes
Servings 4

Ingredients
  

  • 1 15 oz can chickpeas rinsed and drained
  • 2 tbsp mayonnaise
  • 2 tbsp chopped fresh dill
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped celery
  • Juice of 1/2 lemon
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper

Instructions
 

  • Pat chickpeas dry by rubbing them between 2 pieces of paper towel on a flat surface.This will also loosen some of the skins, toss those in the trash – this will make the chickpeas easier to mash.
  • Transfer chickpeas to a medium bowl and gently mash using a form or potato masher.
  • Add mayonnaise, dill, red onion, celery, lemon juice, salt and pepper. Gently mix to combine.
  • Serve with bread or crackers. Store leftovers in a container in the fridge for up to 1 week.

Notes

Modified from the Healthy, Quick & Easy College Cookbook reprinted by permission of Alpha, a division of Penguin Random House LLC. Copyright © 2021 by Dana Angelo White

Nutrition

Serving: 0.5cupCalories: 154kcalCarbohydrates: 26gProtein: 8gSaturated Fat: 0.5g
Tried this recipe?Mention @dana_angelo_white or tag #danawhiterecipes!

The second chickpea superstar recipe is the crunchiest and most addictive snack. These babies are perfect for salads, rice bowls, soup or just by the handful. Discover Crunchy Rosemary Chickpeas.

Dana white nutrition logo

Crunchy Rosemary Chickpeas

A simply amazing crunchy snack! These magically delish beans are also high in protein and fiber.
No ratings yet
Course Snack
Cuisine American
Servings 1 cups
Diet Gluten Free, Vegan, Vegetarian

Ingredients
  

  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon kosher salt
  • 1 teaspoon finely chopped rosemary
  • Coarse sea salt

Instructions
 

  • Preheat oven to 350-degrees F.
  • Drain chickpeas and dry well with a paper towel.
  • Place on a baking sheet and season olive oil, kosher salt, and rosemary; toss well to coat.
  • Bake for about 40 to 50 minutes, turning periodically, until crisp and sizzling.
  • Remove from oven and sprinkle with sea salt.
  • Allow to cool and serve at room temperature.
  • Store in an airtight container for up to 2 days.

Nutrition

Serving: 0.25cupCalories: 203kcalCarbohydrates: 30gProtein: 10gFat: 5gSaturated Fat: 0gCholesterol: 0mgSodium: 206mgFiber: 9gSugar: 5g
Keyword roasted chickpeas, rosemary roasted chickpeas
Tried this recipe?Mention @dana_angelo_white or tag #danawhiterecipes!

Did you know a 3/4 cup serving of chickpeas – aka garbanzo beans – contains 120 calories, 2 grams of fat, 4 grams of fiber and 7 grams of protein? For #3 on the list we are going crazy for bean salad – I am not sure how to explain why this recipe is so amazingly delicious – it just is. A unique combo of flavors that just works. Try the Crazy Good Bean Salad and let me know if you agree.

Dana white nutrition logo

Crazy Good Bean Salad

bean salad in bowl with blue background
This bean salad is great alone or as a simple side dish to chicken, fish or tofu.
No ratings yet
Course Appetizer, Main Course, Salad, Side Dish, Snack
Cuisine American, Mediterranean
Servings 8
Diet Vegetarian

Ingredients
  

For the Dressing:

  • 3 Tbsp extra virgin olive oil
  • 3 Tbsp canola oil
  • 3 Tbsp balsamic vinegar
  • 2 tsp honey
  • ¾ tsp kosher salt
  • ¼ tsp red pepper flakes
  • 1 tsp Dijon mustard
  • 1 clove garlic minced

For the Salad:

  • 1 can 15 oz black beans (rinsed and drained)
  • 1 can 15 oz chickpeas beans (rinsed and drained)
  • 1 cup fresh/frozen corn kernels
  • 1 cup diced green bell pepper
  • 1 cup chopped celery
  • ¼ red onion finely chopped
  • 2 Tbs chopped fresh parsley or basil or both!

Instructions
 

  • In the bottom of a large bowl, combine dressing ingredients and whisk well.
  • Add remaining ingredients, toss and serve chilled or at room temperature.
  • Store in the refrigerator for up to 5 days.

Nutrition

Serving: 0.75cupCalories: 209kcalCarbohydrates: 21gProtein: 6gFat: 12gSaturated Fat: 1gSodium: 311mgFiber: 6g
Keyword bean salad
Tried this recipe?Mention @dana_angelo_white or tag #danawhiterecipes!

Yes, canned beans do contain sodium – but rinsing and draining can reduce the sodium by up to 40%. You can also reserve the canning liquid – known as “aquafaba” – and use that for a vegan replacement for eggs – it’s magical stuff. This recipe for Simple Hummus uses a small portion of the canning liquid to add flavor and silky smooth texture.

Dana white nutrition logo

Simple Hummus

No ratings yet
Prep Time 10 minutes
Course Snack
Servings 8

Equipment

  • blender or food processor

Ingredients
  

  • 1 15 oz can chickpeas, rinsed and drained
  • 1/4 cup cold water
  • 2 cloves garlic
  • 1/2 cup sesame tahini
  • 1/4 cup extra virgin olive oil
  • Juice and zest of 2 lemons
  • 3/4 tsp kosher salt
  • Optional Add-Ins: chili powder, honey, pickle juice, fresh herbs, hot sauce, Za'tar

Instructions
 

  • Combine ingredients in a food processor and pulse until well combined.
  • If appears too thick, add additional 1 tbsp of water at a time until hummus reaches desired consistency.
  • Taste for seasoning and adjust as desired.

Nutrition

Serving: 0.25cupCalories: 129kcalCarbohydrates: 10gProtein: 5gFat: 7gSaturated Fat: 1g
Tried this recipe?Mention @dana_angelo_white or tag #danawhiterecipes!

Last, but never least on the list of top 5 bean-loving recipes is of course, chili. Whether you opt for a vegetarian version or my family’s Favorite 3-Bean Chili – this dish is delightful any time of year and can be made with any beans you adore.

Dana white nutrition logo

Favorite 3-Bean Chili

No ratings yet
Course Main Course, Side Dish
Cuisine American
Servings 8
Diet Gluten Free

Ingredients
  

Spice Mix:

  • 1 teaspoon ground cumin
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon chipotle powder
  • 2 tablespoons chili powder
  • ½ teaspoon celery salt
  • 2 teaspoons dried tarragon

Chili Mix:

  • 1 tablespoon canola oil
  • 1 pound ground turkey breast or extra lean ground beef
  • ½ medium red onion diced
  • 1 red bell pepper diced
  • 1 jalapeno pepper finely diced (optional)
  • ½ cup chopped celery
  • 1 clove minced garlic
  • ½ teaspoon kosher salt
  • 1 cup chicken broth or water
  • 1 teaspoon Worcestershire sauce
  • 8 fl oz dark beer Guinness recommended
  • 1 28 oz can crushed tomatoes
  • 1 28 oz can diced tomatoes
  • 1 15 oz can black beans, rinsed and drained
  • 1 15 oz can pinto beans, rinsed and drained
  • 1 15 oz can red kidney beans, rinsed and drained
  • 1 cup frozen corn kernels
  • Suggested garnishes: Greek yogurt or sour cream, crushed tortilla chips, chopped scallion, diced avocado, hot sauce

Instructions
 

  • Combine spice mix ingredients in a small bowl, set aside.
  • Heat oil in large pot or dutch oven over medium heat.
  • Add meat and cook until browned.
  • Add onion, peppers, celery and garlic; season with salt and sauté for 3 to 5 minutes until tender.
  • Stir in broth, Worcestershire sauce, beer, crushed and diced tomatoes.
  • Add spice mix and stir well to combine.
  • Stir in beans and corn, bring to a simmer and cook uncovered for 30 to 40 minutes, stirring occasionally.

Nutrition

Calories: 310kcalCarbohydrates: 43gProtein: 26gFat: 3gSaturated Fat: 0gSodium: 600mgFiber: 15g
Keyword 3 bean chili, healthy turkey chili
Tried this recipe?Mention @dana_angelo_white or tag #danawhiterecipes!

Find Me on Social

Find Other Articles

Blog Categories

More Posts

Explore my additional content on Food Network's Healthy Eats Blog!

Sign Up for My Newsletter!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.