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.
- 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
- 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.
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.
Crunchy Rosemary Chickpeas
- 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
- 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.
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.
Crazy Good Bean Salad
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!
- 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.
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.
- blender or food processor
- 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
- 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.
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.
Favorite 3-Bean Chili
- 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
- 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
- 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.