Pantry Staples – Chickpeas

Sep 12, 2020 | Food Access, Kitchen | 0 comments

By: Monica Schmocker

Chickpeas…garbanzo beans…whatever you might call them, this pantry staple is extremely versatile.  Chickpeas can be used in any kind of food from a side dish to the main course and even in desserts. In stores you can find chickpeas both canned and dried. Although there is not much difference in cost, the main differences between buying either canned or dried are preparation time / convenience, flavor and texture once cooked.

From a quick online search, the general consensus is that cooking with dried chickpeas provides a much preferred flavor and taste, whereas using canned chickpeas is much more convenient, especially if you are pressed for time. 

How to Prepare Chickpeas: Two Methods…

Dried…

  1. Soak for a few hours or overnight
  2. Put soaked beans into a pot and fill with water, covering about 4-5 inches above the beans
  3. Boil for 45-60 minutes
  4. Use as directed in recipe
  • For the boiling step, you can either use the water from soaking the beans or use fresh water.
Canned…

  1. Open can
  2. Drain and rinse beans
  3. Use as directed in recipe

Keep reading for some recipes…chickpeas might even become your new favorite ingredient!

Recipes:

Some of the recipes below specify to use either canned or dry chickpeas, however you can substitute either kind for the other to suit your preference.

Appetizer – Roasted chickpeas

Recipe by: Sina on VeganHeaven.org

https://veganheaven.org/recipe/roasted-chickpeas/

These roasted chickpeas make such a delicious and healthy snack! They’re perfectly seasoned, a bit spicy, and super easy to prepare. They’re perfect for parties, snacking in front of the TV, road trips, and so much more!

Course: Appetizer, Snack // Cuisine: American // Prep Time: 5 minutes // Cook Time: 35 minutes // Total Time: 40 minutes // Servings: 4 servings // Calories: 263kcal

Ingredients:

  • 2 cans chickpeas
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions:

  1. Drain the canned chickpeas. Then dry them really well using a clean dishtowel. Just gently roll them between the dishtowel. You could also use paper towel.
  2. In a medium bowl, toss the chickpeas with olive oil. We’ll add the spices after baking because they have a tendency to burn. So don’t worry about them for now.
  3. Preheat your oven to 350 °F. Line a baking sheet with parchment paper. Spread the chickpeas on the baking sheet and bake for 25 minutes.
  4. Then take the chickpeas out of the oven and place them in the bowl you used before. Add the spices and toss well until the chickpeas are coated evenly.
  5. Return them to the baking sheet and bake for another 10 minutes until they’re browned and crunchy.

Notes:

  • It’s important to dry the chickpeas as well as possible. This way they will become much crunchier. You could either use a clean dishtowel or paper towel.
  • I think it’s better to add the spices and seasonings towards the end of the baking time and not right away. Mostly because they have the tendency to burn and make the baked chickpeas a bit bitter. I experimented a bit and I like to first bake the chickpeas for 25 minutes, then add the spices, and bake them for another 10 minutes. This way they will turn out perfectly crispy and spicy.
  • Don’t skimp on the olive oil. It will make the chickpeas super crispy. Of course you could use less, but your chickpeas will become less crispy this way.
  • Once the chickpeas cool, they don’t stay as crispy. So it’s best to eat them while they’re still warm.
  • The roasted chickpeas are super versatile. You can get really creative when it comes to the spices and seasonings. I added some ideas above in the text section of this post. 

 

Nutrition:

Calories: 263kcal | Carbohydrates: 31g | Protein: 11g | Fat: 11g | Saturated Fat: 1g | Sodium: 920mg | Potassium: 335mg | Fiber: 10g | Vitamin A: 35IU | Vitamin C: 0.2mg | Calcium: 79mg | Iron: 2.8mg

Appetizer – Hummus

Recipe by: Anetra Polk

Ingredients:

  • Oil
  • Oregano
  • Cajun blend seasoning
  • Garlic
  • Lemon juice
  • Chickpeas (cooked)
  • Oat milk

Instructions:

  1. Combine oil, spices, garlic and lemon juice in a bowl.
  2. Add chickpeas and mix using an immersion blender until the mixture is smooth.
  3. Add oat milk 1 or 2 Tbsp at a time until hummus reaches desired texture.
  4. Enjoy!

Notes:

  • You can substitute the oregano & Cajun blend for the seasonings of your choice.
  • You can also make this recipe using a food processor instead of an immersion blender.
Main – Creamy Chickpea ‘Alfredo’ Pasta

Recipe by: Anetra Polk

This chickpea sauce uses the hummus recipe above as a base. Combine the sauce with pasta and fresh veggies for a delicious and filling meal!

Ingredients:

  • Hummus (see recipe above)
  • Oat milk
  • Oil
  • Fettuccine or Spaghetti (or other pasta of your choice)
  • Vegetables (squash, tomatoes, mushrooms, etc)

Instructions:

  1. Cook pasta according to package directions
  2. Cook vegetables
  3. Thin hummus with oat milk and oil until a runny sauce
  4. Toss pasta and vegetables with hummus sauce
  5. Top with breadcrumbs if desired and enjoy

Check out our interview with Chef Anetra who provided two of the recipes above!

Also be sure to like Anetra’s page and visit one of her pop-up events, Woke Junk Food Vegan!

https://m.facebook.com/wokejunkfood/vegan/

Dessert – Cookie Dough

Recipe by: Caitlin Shoemaker

https://frommybowl.com/chickpea-cookie-dough/#tasty-recipes-5071

Prep Time: 10 Minutes // Yield: Approx. 2 cups // Category: Dessert // Method: No Bake // Cuisine: American

This Chickpea Cookie Dough is made from wholesome ingredients, but will still satisfy your sweet tooth! Plus it’s Vegan, Grain-Free, and Refined Sugar-Free.

Ingredients:

  • 1 ½ cups cooked Chickpeas*
  • ¼ cup Nut or Seed Butter*
  • 1 tsp Vanilla Extract
  • 3 tbsp Oat Flour or ¼ cup Almond Flour
  • 2 tbsp Maple Syrup*, plus more to taste
  • ¼ cup Dairy-Free Chocolate Chips (or other add-ins of choice)
  • ½ tsp Salt

Instructions:

  1. Add all ingredients, except for the Chocolate Chips, to a high-speed Blender or Food Processor. Process until a thick, even dough forms, scraping the sides of your device as necessary. Keep in mind that the dough will thicken even more after the flour absorbs some of the liquid and after it sits in the fridge.
  2. Taste the dough and add more Sweetener, if desired. Transfer the dough into a large bowl and use a Spatula to fold in the Chocolate Chips (or just pulse them in using your blender). Serve and enjoy! Leftovers will keep in the fridge for up to one week.

Notes:

  • A note on Chickpeas: I cooked my own Chickpeas from dry using my Instant Pot; if you are using canned beans, you’ll need about 1 can for this recipe. If you use canned beans, REALLY rinse and drain them well! I also tested this recipe with canned beans and noticed that the final dough tasted much more bean-y than with pressure cooked beans. If you go with canned, I would suggest adding extra Vanilla Extract and Sweetener to mask that flavor. Finally, if your canned Beans have Salt in them, reduce the amount of Salt in this recipe by ¼ tsp.
  • Nut Butter: The Nut Butter you use will affect the final flavor of the Cookie Dough. Cashew Butter is my favorite, though Almond/Peanut Butter or Tahini are also yummy! If your Nut Butter is salted, reduce the Salt in the recipe by ¼ tsp
  • Sugar Substitutions: the Maple Syrup can be replaced with 2-3 soaked Medjool Dates or 2 tbsp Granulated Sweetener (Coconut Sugar, Brown Sugar, etc) dissolved in 1 tsp of Hot Water

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