I love chickpeas! I love their versatility, their flavour and that they’re inexpensive, nutritious and filling! What more can you want?
This week I thought I’d share with you 3 Of My Favourite Chickpea Recipes including my spicy chickpea hummus. I use it as a spread on sandwiches and rolls, as a baked potato filling and as a dipping snack. Just cut up slices of red, yellow and orange peppers, match sticks of cucumber, sliced apples, small cauliflower and broccoli florets and you can happily dip and eat all afternoon!
Then there’s my plant-based Red Pepper, Chickpea and Spinach soup. I often have it for lunch as it’s warming, satisfying and keeps me feeling full throughout the afternoon.
And lastly, there’s my Chickpea, Lentil and Spinach stew. It tastes amazing and is made with the fresh ginger, chilli, cumin and coriander. I’ve served it here with brown rice and Black Cavolo, also known as black kale, black cabbage and Tuscan kale, but you could also using it as a filling for your baked potato, taco or chapati. When I cooked it the other week for dinner there was enough left over for me to have for lunch the following day and to freeze a portion to have again later.
Remember that legumes are bursting with goodness, including protein, calcium, copper, phosphorus, manganese and magnesium as well as being a great source of iron. They also have thiamin and folic acid as well as riboflavin and vitamin B6. Talk about nutrient packed!
They’re also packed full of fibre, both soluble and insoluble, which means they’re great at filling you up with essentially no calories. You should aim for at least 40g of fibre per day. You can read more about the power of fibre here.
Here are 3 Of My Favourite Chickpea Recipes:
Plant-Based Spicy Homemade Hummus
Equipment
- Blender or food processor
Ingredients
- 400 g cooked chickpeas rinsed and drained if you're using the canned variety
- 2 tablespoons tahini
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons water
- 4 garlic cloves crushed
- 1 red chilli finely chopped
- 2 tablespoons jalapenos finely chopped
- large pinch dried chilli flakes
Instructions
- Put all the ingredients into a blender then whizz until it forms a smooth consistency. That's it! Super simple. If you prefer your hummus coarse, don't blend for as long. If you like ultra smooth hummus, blend for longer.
- I've sprinkled some hot paprika on the top to give it a lift when it's on the table, ready for dipping.
Plant-Based Red Pepper, Chickpea and Spinach Soup
Equipment
- Large stock pot
- Wooden spoon
- Ladle
- Measuring jug
- Sharp paring knives
Ingredients
- 1 onion finely chopped
- 2 garlic cloves crushed
- 1 red pepper finely chopped
- 1 teaspoon cumin seeds
- 375 g tomato passata
- 750 ml Marigold vegan bouillon
- 300 g chickpeas rinsed and drained if you're using the canned variety
- 2 teaspoons red wine vinegar
- 100 g spinach leaves washed
- freshly ground black pepper
Instructions
- Cook the onion and garlic in 2cm or 1 inch of water for five minutes until soft. If the water evaporates too quickly, just add a little more.
- Add the red pepper and cumin seeds. Stir and cook for a further 2 minutes.
- Add the passata and stock, bring to the boil then turn down and simmer for 10 minutes.
- Add the chickpeas, vinegar and cook for a further five minutes.
- Add the spinach and season to taste with freshly ground black pepper. Cook until the spinach begins to wilt, then serve into warm soup bowls.
Chickpea, Lentil and Spinach Stew
Ingredients
- 1 large onion finely chopped
- 3 garlic cloves crushed
- 3 cm fresh ginger finely Grated
- 3 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1/2 teaspoon chilli powder choose your favourite strength
- 400 g tin chopped tomatoes
- 850 ml bouillon
- 250 g red lentils washed until the water runs clear
- 400 g tin chickpeas in water drained
- 250 g fresh spinach finely sliced into 1cm ribbons
- 250 g fresh kale finely sliced into 1cm ribbons
- 1 cup brown rice per person
Instructions
- Put the chopped onions in a pan with about 3cm of water and soften over a low eat for 5-7 minutes then add the crushed garlic and cook gently for another minute.
- Add all the spices and cook for a further minute. If it looks as though it's going to catch on add a little water to free it up.
- Add the lentils, tomatoes, stock and simmer uncovered for about 20 minutes. Check to ensure the lentils are cooked, if they're still a bit hard cook for a further 5 minutes. Add more stock if you need to.
- Rinse the brown rice and cook in boiling water as per the packet instructions, usually for about 20-25 minutes.
- Add the chickpeas and cook for a further 7 minutes then add the kale for a further two minutes and finally the spinach for two more minutes.
- Drain the brown rice and refresh under boiling water until the water runs clear. Plate up the chickpea and spinach stew with the brown rice.
- Squeeze a little lemon juice over the stew for added zing. Enjoy!
If losing weight is one of your goals this year then consider following a whole food, plant-based diet and you’ll not only be able to eat all 3 Of My Favourite Chickpea Recipes, you’ll be able to lose weight too!
If you’re just starting out on your plant-based journey then the following articles will help you.
How to get started on your plant-based journey to learn about the power plate. It was developed by Physicians Committee for Responsible Medicine and provides optimal health for you and your family and is brilliantly flexible so you can eat in a way that suits your taste and lifestyle whilst getting all the nutrients you need.
If you’re struggling to eat more whole grains everyday, check out my five tips to help you here: How to easily eat more whole grains everyday
And if you’d like to read more about the power of fibre and why it’s so good for you, then read my 5 fabulous reasons fill fibre You should also check out the information on page 10 in this PDF.
A typical food plan for the day may look like this:
Oatmeal/porridge for breakfast made with water or plant-based milks such as rice milk. Topped with fresh fruit such as sliced banana. Two slices of wholemeal toast, spread with 100% fruit jams. Read about my 7 of the best ever plant-based breakfasts
Water and/or tea or coffee, black or made with plant-based milks.
Mid morning snack of fruit, or read my post on 11 simple plant based snacks to enjoy at work
For lunch
, how about a baked potato topped with veggie chilli, or soup and a salad. For ideas on sandwich fillings read my blog post on 7 inspiring plant based sandwich fillings for your lunch
For an afternoon snack remember to check out my suggestions here: 11 simple plant based snacks to enjoy at work
Now it comes to dinner. What’s quick to make, nourishing and doesn’t cost the earth? Try some of my delicious dinner recipes.
Let me know in the comments section below if you’ve enjoyed making my 3 of My Favourite Winter Bean Soup Recipes. I always love hearing from you!