Learning to Cook with Chickpeas

Recently, there has been increased interest in plant-based protein. In our previous post, Learning to Cook with Lentils, we explored ways to cook the plant-based protein lentils. Today, we will discuss another plant-based protein source: garbanzo beans (better known as chickpeas). 

Chickpeas are small, circular legumes that have a bean-like flavor and texture. They are high in fiber and protein. In fact, one cup of chickpeas contains 8 grams of protein and 8 grams of fiber all for 160 calories. Chickpeas also have a low glycemic index, meaning that they do not cause sharp spikes in blood sugar. Therefore, they are a good dietary choice for diabetic individuals who need to watch their blood sugar levels. 

With Spring fast approaching, check out this festive chickpea Bunny Dip and Bunny Face recipe. This recipe is a great way to engage kids in the kitchen and incorporate plant-based protein into their diet. 

Ingredients: 

Bunny Dip

• 15.5 oz can chickpeas/Garbanzo 
• 1/4 cup oil of choice
• 1 tablespoon lemon juice
• 1 teaspoon cumin

Bunny Face

• Baby carrots (2 for each bunny face)
• Sliced mushroom (1 for each bunny face)
• Thinly sliced celery sticks (4 for each bunny face)
• Cucumber slices (2 for each bunny face)
• Raisins (2 for each bunny face)
• Red pepper strip (1 for each bunny face)
• 1 slice bread cut in a circle, rice cake, or 1/2 flatbread round for each bunny face

Directions:

1. Place all of the ingredients for the Bunny Dip in a blender or food processor. Blend until smooth. You could also mash the ingredients together with a fork. 
2. For each Bunny Face, use one bread round spread with two tablespoons of Bunny Dip.
3. Make the Bunny Face. Use carrots for ears, mushroom for nose, cucumbers topped with raisins for eyes, red pepper strip for the mouth, and celery sticks for whiskers.

Source: https://ncefnep.org/bunny-dip-and-bunny-face/

Chickpeas can also be a great snack for adults. Check out this roasted chickpeas recipe that only requires ten minutes of prep time. 

Roasted Chickpeas

Ingredients: 

• 2 tablespoons oil of choice 
• 1 tablespoon ground cumin
• 1 teaspoon garlic powder
• ½ teaspoon chili powder
• 1 pinch salt
• 1 pinch pepper
• 1 (15.5 ounce) can chickpeas/Garbanzo, rinsed and drained

Directions:

1. Preheat an oven to 350 °F. 
2. Whisk the oil, cumin, garlic powder, chili powder, salt, and pepper together. Then, add the chickpeas and toss to coat. 
3. Spread into a single layer on a baking sheet.
4. Roast until nicely browned and slightly crispy, about 45 minutes.

Source: https://www.allrecipes.com/recipe/197683/simple-roasted-chickpea-snack/

What is your favorite way to eat chickpeas? Share with us in the comment section below.