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.

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Chickpea Salad

Protein packed vegetarian recipe with minimal ingredients and BIG flavor.
No ratings yet
Prep Time 10 mins
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.

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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.

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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.

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Simple Hummus

No ratings yet
Prep Time 10 mins
Course Snack
Servings 8

Equipment

  • blender or food processor

Ingredients
  

  • 1 15 oz can chickpeas
  • 2 tbsp sesame tahini
  • 1/4 cup extra virgin olive oil
  • Juice of 1 lemon
  • 1 tsp kosher salt
  • Optional Add-Ins: chili powder, honey, pickle juice, fresh herbs, hot sauce

Instructions
 

  • Drain chickpeas and reserve ½ cup of the canning liquid. Using a blender or food processor.
  • Combine chickpeas, reserved canning liquid, tahini, olive oil, lemon juice and salt; pulse until well combined.
  • If appears too thick, add 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: 4gFat: 9gSaturated 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.

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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!

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