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Chickpeas: a Beginner’s Guide to Vegan Protein

April 26, 2020 by Lauren Waterman

 

 




Okay, so with a blog named Chickpea & Herb, you may have guessed I’m a sucker for chickpeas. I seriously love them, and honestly, I can’t think of a thing about them not to love. They’re versatile, full of protein, and seriously delicious. If you’re not quite as on board as I am, maybe you haven’t had the right chickpea? Read below for recipes, how-to hacks, and interesting uses you may not have considered before.

Chickpeas are perfect little protein vessels, that wow party guests as the star of pretty mezze platters, work perfectly on salads, flawlessly adapt into salad dressings and pasta sauces, and even somehow morph into vegan ‘tuna salads’ or ‘crab cakes.’

WHAT ARE CHICKPEAS?

Read about the health benefits of chickpeas here

Chickpeas are in the legume family, the same classification as beans, peas, lentils, soybeans, and peanuts. Loaded with vitamins, minerals and fiber, glorious chickpeas, also known as garbanzo beans, are a GIFT.

A 1/2 cup serving contains about 12 grams of protein, which is more than tofu. The average female needs about 43 grams of protein a day, so if you opt for chickpeas for lunch, you’re almost a third of the way there. That is if you only eat 1/2 cup at a time. I find myself always loading up my bowl because I can’t get enough. Chickpeas also offer up 8 grams of fiber, keeping you fuller longer.

HOW TO MAKE THE PERFECT CHICKPEAS


Slow Cooker Chickpeas

If using a slow cooker, add 2 cups dried chickpeas, 6 cups of water, 1/2 tsp salt and pepper (and even 5-8 garlic cloves if you’d like) to your slow cooker and cook on high for 6-7 hours.

Chickpeas in a Pressure Cooker/ Instant Pot

You can follow the same recipe and cook in a pressure cooker for about 27 minutes or until soft. It helps to soak for at least an hour before hand if using this method because they can often come out on the underdone side, which leads to chunky hummus or hard to chew salad toppers.

Canned

If using canned, simply drain and rinse, there is not need to cook these. It’s possible to use them on salads or other in hummus without having to heat first.

Easy Ways to Use Chickpeas

Roast:



Once your chickpeas are drained and rinsed, sprinkle with salt and pepper and any other herbs and spices you like. Bake in the oven or toaster oven at 350° for about 15 minutes until slightly browned and crispy. I like to add garlic powder and turmeric to mine before roasting, then keep in the fridge for up to a week or two to top salads and other meals. You can also toss in sesame seeds, or even maple syrup for a sweet treat. These crispy chickpeas are excellent on roasted sweet potatoes with tahini, and to replace croutons in soups.

Salads & Toasts

Chickpeas are of course good on every salad from the classic Greek to vegan Caesar salads, I love them on toast too, crunchy roasted chickpeas with savory mushrooms and herbs or avocado. Check out a few creative toast recipes here.

Hummus

One of my favorite ways to eat chickpeas, would have to be hummus. I mean, we all know hummus is good as is, and is the most perfect and versatile dip. This creamy goodness is also a magical treat first thing in the morning on homemade toast, which I’m sure you saw if you skimmed that toast post in the previous paragraph.

Grazing Boards & Mezze Platters

Hummus also wows as a star on grazing boards, and it’s super fun because you can change it up depending on what other veggies you have around. Sure we’ve all heard of roasted red pepper hummus, but how about beet root hummus, turmeric hummus, cauliflower hummus? These are all super yummy and have their own healthy benefits. Cut up some cucumbers, carrots, celery, and bell peppers an keep in the fridge for easy snacking.

Chickpea Pasta

DSC_1870.jpg

Chickpeas are even great in pastas as a source of protein. Check out this easy weeknight penne marinara that’s on the table in 30 minutes and is loaded with garden fresh veggies. The veggies can change based on your grocery haul that week, but the chickpeas are the easiest and most nutrient dense part of the dish.

Chickpea Tuna Salad

You can make make chickpeas taste like tuna by simply adding a little kelp powder. It definitely sounds weird, but once you have a bottle, it’s hard not to put it on everything. Here’s my easy vegan tuna salad recipe, and bonus – it’s kid approved.

Other Chickpea Recipe Ideas

As always, if you make any of these recipes, tag me on Facebook or Instagram, and let me know how it goes! You can also check out my Pinterest page for more easy weeknight dinner inspiration and ideas about ways to use the chickpeas in your life! I’ve linked my Instagram account below in case you’re looking for some other fresh and easy dinner ideas.

If you have questions, leave me a comment here or shoot me an email, and I’ll get back to you ASAP.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

chickpea_and_herb

Lauren 🌱 Easy #Vegan seasonal recipes: usually healthy, always satisfying. Sustainability + garden to table inspo
Vegan since ‘13👇click for recipes

Easy Vegan Recipes 🌱
What’s your love language? Food is definitely mi What’s your love language? Food is definitely mine.
Check out this tomato basil protein pasta with a quick cashew cream sauce.
This pasta is super easy and come together in under 30 minutes. Ahead, express your love.
Recipe serves to
Protein pasta
1 cup chickpeas, cooked and drained
1 large red onion
3-4 large fresh tomatoes
Optional veggies: I used broccoli and mushrooms
3 tablespoons balsamic vinegar
1/3 cup red wine
1/3 cup cashew cream (see below)
1 tablespoon garlic powder
1 tablespoon onion powder
2 teaspoons dried oregano
Fresh basil for topping
Salt and pepper to taste

▪️Start by boiling two servings of your favorite protein pasta. I used gluten free lentil pasta from Trader Joe’s.
▪️While that is boiling, in a large sauce pan, add diced onion with 2 tablespoons olive oil.
▪️Pour in red wine and balsamic vinegar and let the alcohol burn off for about 10 minutes over medium heat. 
▪️Quarter about 3-4 large tomatoes and put them in the pot at this time. They will mix with the red wine and balsamic to create a delicious sauce.
▪️Grab some cooked and rinsed chickpeas, or rinse a can of chickpeas and pour into the pan. 
▪️Pour in your spices at this point.
▪️Add in any optional veggies you’d like to use. I diced up some mushrooms and added tiny chunks of broccoli for texture. You can skip this step though if you’re not feeling it.
▪️Make cashew cream by blending 1/4 cup of cashews with 1/3 cup water and pour into your sauce pan once your veggies are done cooking. That should make your sauce extra creamy.
▪️When your pasta is finished cooking drain 95% of the water and dump the pasta and remaining 5% of water into your saucepan.
Mix until the pasta is evenly coated with the sauce. Top with fresh basil and enjoy!

#ProteinPasta #LentilPasta #EasyVeganDinner #EasyDinnerIdeas#30MinuteMeal #onepotdinner #VeganForBeginners #NewVegan #VeganFood #VeganPasta #VeganFoodLover #VeganReels #VeganCooking #Cookingvideo #CookingVideos #plantbasedprotein #Summerfoods #GardenTomatoes #FromGardenToTable #proteindinner #veganproteins #NoMeatNoProblem #mytable
How is this place still in business? (Recipe below How is this place still in business?
(Recipe below)
Easy no oven cold Asian noodle/zoodle dish! I don’t know about you, but it has been like 95° here pretty consistently lately and I am over it! You couldn’t pay me to turn my oven on this week.

What to do, what to do? Obviously had to figure out a dinner that required no heat so I turned to  zucchini noodles! 

#Recipea
1 medium zucchini, shredded into zoodles
1 large carrot, shredded
1 cup chickpeas
1 bell pepper, sliced thinly
1 onion, sliced thinly
1 cucumber, cut into chunks
1 cup cherry tomatoes, sliced in halves 
For the sauce:
2 tablespoons almond butter or peanut butter
2 teaspoons sesame oil
1 teaspoon ginger
1/2 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 cup vegan milk
Salt and pepper to taste

Directions:
▪️This recipe requires only one bowl! Put all of your sauce ingredients in it and whisk until it is smooth. ▪️Grate or spiralize your zucchini and let it sit on a clean towel for a few minutes to absorb excess water. 
▪️Shred your carrots and add along with cooked and rinsed chickpeas, raw onion, cucumber, raw bell pepper and raw cherry tomatoes.
▪️You can add your zucchini at this point. Mix until all the veggies are coated with the sauce. I also topped mine with optional sesame seeds. 
Stay cool friends!

#Zucchini #Spiralizer #VeggieSpirals #Veggienoodles #zoodlesnotnoodles #Zoodles #ZoodlesForDays #NoodlesForDays #almondbutteraddict #AlmondButter #PeanutSauce #PeanutFree #veganmealshare #NoOven #NoHeat #FastDinner #quickdinnerideas #EasyVeganDinner #easydinnerrecipes #meatlessdinner #MeatlessMeal #whatveganseatfordinner
The most satisfying thrift store find ever. It’s The most satisfying thrift store find ever. It’s #zoodles season 

#zoodlesnotnoodles #ZucchiniSeason #Homegrown #Homegrownveggies #homegrownfood #zucchininoodles #zucchinirecipes #ASMR #ASMRFood #Mesmerizing #KitchenGadget #spiralizer #Veggienoodles #VeganDinner #VeganDinners #guesswhatimmaking #DinnerIsReady #itswhatsfordinner #Veganfoodie #GardenSeason #meatlesseveryday #Hypnotic #foodporndaily #getyourglowon
Grilled tofu and veggie crunchy southwest salad wi Grilled tofu and veggie crunchy southwest salad with smoky cashew dressing! Recipe below ⬇️ 

When it’s summer and it’s too hot to heat up your kitchen, toss some veggies and tofu on the grill for a few minutes and call it good!

#Recipea
▪️One package extra firm tofu
▪️One small zucchini
▪️One ear of corn or 1/2 cup frozen corn kernals 
▪️Any other veggies you want to add in, I used a handful of chopped brussels sprouts and mushrooms and eggplant
▪️1/2 teaspoon garlic powder
▪️1/2 teaspoon onion powder
▪️1/2 teaspoon smoked paprika or chili powder
▪️Salt and pepper to taste
▪️optional 2 tbsp nutritional yeast
▪️Handful of cherry tomatoes
▪️Romaine lettuce
▪️ handful of tortilla chips 
For the dressing:
1/3 cup cashews
1/2 cup water
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and pepper to taste

Method:
Toss your tofu and diced veggies in spices and a dash of olive oil
Put your tofu and veggies on the grill or in a pan and cook until crispy.
Blend your dressing ingredients until they are smooth and creamy. Add your lettuce and veggies/tofu to a plate, top with tomatoes, dressing and tortilla chips. 

#saladsofinstagram #tofurecipes #grillporn #vegansalad #saladideas #easydinnerideas #easydinnerrecipes #EasyVeganDinner #foodstyling #tofusalad #tofulover #veganproteins #VeganBarbecue #plantbasedpower #summerfoods #veganforbeginners #NewVegan #ILoveTofu #CrispyTofu #fypage #grillmasters #meatlessmondays #plantbaseddinner #dinnerinspo #saladdays #gardentomatoes
What’s a more beautiful view? Check out this ONE What’s a more beautiful view? Check out this ONE BOWL coffee banana bread made with oat flour! #Ad 
This is a super easy classic banana bread with a fun twist! I subbed part of my regular all purpose flour for some @onedegreeorganics oats and added a little ground coffee to the mix for a delicious take on an old favorite. Grab the recipe below!

For the bread:
Four ripe bananas
1 cup all purpose flour
1 1/4 cup oat flour
2/3 cup sugar
3 teaspoon vanilla
1 teaspoon baking soda
1/2 teaspoon salt
Juice of 1/2 lemon
1/4 teaspoon nutmeg
1 teaspoon cinnamon
For the frosting:
2/3 cup powdered sugar
1/4 teaspoon vanilla
1 tablespoon oat milk
1/2 teaspoon coffee grounds

▪️This recipe honestly couldn’t be easier! I used a food  processor but feel free to use a mixer if that’s what you’ve got on hand!
▪️In my food processor, I pulsed rolled oats until they were a fine powder. I used organic gluten-free One Degree Organics oats because I love their sustainable farming practices and I think their oats are seriously the best. I added all of my other bread ingredients and mixed.
▪️Grease a loaf pan and pour your batter into it. Bake at 350° for about 55 minutes.
▪️For the glaze, put your powdered sugar into a tiny dish and whisk in a couple drops of vegan milk at a time. I wound up using about a tablespoon. 
▪️Mix in your vanilla and optional coffee grounds. Drizzle on top of your cake.
▪️ It stays fresh in an airtight container for about four or five days. 

#bananabreadrecipe #onebowlrecipe #oatflour #Veganbaking #VeganBakingRecipes #WeekendBaking #EasyBake #EasyBakes #veganrecipeshare #EasyBakingRecipe #Veganforbeginners #VeganForLife #SundayFunday #SundayBaking #PlantbasedBaking #newvegan #recipevideos #fypage #trendingvideo🎥 #TrendingAudio #EasyRecipe #sustainablefarming #CreativeUsesForOats #bananarecipes #bananabread🍌 #VeganBananaBread #anythingyoucandoicandovegan
Soft fluffy 2 ingredient oat flatbreads with pesto Soft fluffy 2 ingredient oat flatbreads with pesto and garden tomatoes (recipe below!)
Buckle up for the easiest yummiest vegan dinner. These flatbreads are literally just blended oats and vegan milk and take no time to make. Naturally gluten-free and vegan, they taste amazing and are so versatile. 
I teamed up with @onedegreeorganics (# ad) to make these awesome flatbreads and topped them with some of my favorites: garden tomatoes, vegan parm, balsamic drizzle 😋 This easy dinner came together in about 20 minutes and was mouth wateringly tasty. 
 
Ingredients:
For the flatbreads➡️
1/2 cup quick cook oats @onedegreeorganics
1/3 cup vegan milk 
optional pinch of salt 
For the pesto➡️
1/2 cup arugula 
7-8 basil leaves 
1/4 cup pine nuts (or sub cashews)
1/4 cup olive oil 
Splash of water if needed
1 tsp garlic powder 
Salt to taste

🌱Blend up oats in a high speed blender. Once it’s a fine flour, add water and pulse again to make a batter. 
🌱Pour into a hot saucepan. Your pan may need a spritz of oil to keep it from sticking. 
🌱Flip and set aside. 
🌱Prep your pesto by blending the above mentioned ingredients until smooth and creamy. 
🌱Quick sauté some chickpeas in a pan with a touch of salt, pepper, and garlic powder. 
🌱Spread the pesto on your flatbreads, sprinkle on the chickpeas. 
🌱Top with vegan parmesan, balsamic glaze, more fresh basil and dinner is ready!

Head on over to @onedwgreeorganics page to check out their incredible non GMO products grown sustainably and from a network of small organic family farms. 
#onedegreeorganics
#creativeusesforoats #plantbased #organic
#sustainable #Glutenfree #EasyDinnerS #quickdinners #PlantbasedDinner #Flatbreads #pestorecipe #Vegan pesto #GardenTomatoes #tomatorecipes #CreativeDinner #SimpleDinner #MakeItDelicious #WhatsOnMyTable #GardenHarvest #SummerProduce #EatSeasonally #oats #veganmealideas #NewVegan #VeganForBeginners
Easy vegan ravioli and meatballs with a quick gard Easy vegan ravioli and meatballs with a quick garden tomato sauce and grilled summer veggies 😋

Do you have a ton of tomatoes 🍅 popping up in your garden? Try this quick 15 minute one pan sauce to help use a bunch up. I know in our house it’s a race to eat all of the tomatoes before they go bad so this sauce was the perfect idea.

#Recipea 
2 cups garden tomatoes
2 to 3 cloves garlic
1 teaspoon olive oil
2 tablespoons butter
1/4 cup vegan milk
1 teaspoon fresh oregano
45 leaves fresh basil
Salt and pepper to taste
Your favorite vegan ravioli
Your fave vegan frozen meatballs
Veggies to grill- I used Delicata squash from the garden, mushrooms, red onions, green bell peppers, eggplant, but you can definitely use whatever is on hand

Method:
🌱Start by chopping your veggies and tossing them on the grill. Some veggies like winter squash might take a little longer than others to cook. 
🌱Add all of your tomatoes and garlic to a pan with olive oil and sauté. 
🌱Squish some of the tomatoes so the juice comes out and begins to form a sauce.
🌱Depending how long your meatballs take to cook, pop them in at this point. 
🌱Add butter and vegan milk to thicken. I used oat milk for this dish.
🌱Cook over medium heat for about 10 minutes and let it reduce.
🌱Add in your raviolis. If they are fresh, they should only take 2 to 5 minutes to cook in the sauce.
🌱Remove your veggies from the grill and add to a plate. Pour your sauce with raviolis and meatballs on top.
🌱Top with more basil and some vegan Parmesan cheese. I love the Trader Joe Vegan Parm 

#EasyVeganDinner #EasyDinnerIdeas #EasyDinnerRecipes #VeganRecipeShare #VeganRecipeVideo #VeganRecipeIdeas #QuickDinnerIdeas #GardenTomatoes #TomatoRecipes #FromGardenToTable #FromSeedToTable #IGrewThat #DamnThatsDelicious #Makeitdelicious #WhatsOnMyTable #veganfoodspot #veganmealshare #plantbasedcooking #PlantBasedOnABudget
July recap … Hanging with friends Eating great July recap … 
Hanging with friends
Eating great food
Harvesting treasures from the garden
Sunsets and sunflowers
Chicken days
Fire pit nights
What have you been up to this July? Was your month a good one?

#gardeners #Garden #vegan garden #chickensofinstagram #Petchickens #PetChickensOfInstagram #Julyrecap #July2022 #Videodiary #chickenrun #sunflowers🌻 #SunflowersOfInstagram #VeganFood #VeganMeals #VeganMealShare #plantbaseddiet #gardentotable
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Filed Under: Vegan 101 Tagged With: chickpea info, chickpeas, garbanzo beans, how to cook chickpeas

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