Veganism is becoming more and more popular as people focus on healthy and ethical eating habits. Chickpeas are an essential ingredient for vegan recipes, as they are a great source of protein and other valuable nutrients. Chickpeas are versatile, and you can use them in various ways to create tasty, nutritious vegan dishes. In this article, we will explore some delicious vegan recipes with chickpeas to inspire you to enjoy this versatile legume in your cooking.
What Are Chickpeas and Why Are They Good in Vegan Recipes?
Chickpeas are also known as garbanzo beans, and they are a type of legume that belongs to the Fabaceae family. They have a nutty, earthy flavor and a creamy texture that makes them an excellent ingredient for vegan recipes. Chickpeas are loaded with nutrients like protein, fiber, vitamins, and minerals, which make them a preferred ingredient for vegetarians and vegans alike.
Health Benefits of Chickpeas
Chickpeas are a rich source of plant-based protein, with one cup of cooked chickpeas containing approximately 15 grams of protein. They are low in fat and an excellent source of dietary fiber, essential vitamins like vitamin C, vitamin E, and vitamin K, and minerals like iron, potassium, and magnesium. Their nutrient content helps in regulating blood sugar levels, lowering cholesterol levels, reducing inflammation, and promoting gut health.
Examples of Vegan Recipes with Chickpeas
- Chickpea Curry: Chickpea curry is a simple and flavorful vegan recipe that is a staple in Indian cuisine. It is prepared with a mix of flavorful spices like turmeric, cumin, and coriander, along with vegetables like onions, tomatoes, and bell peppers, and of course, chickpeas. It is a filling, nutritious, and delicious meal that can be paired with rice or bread.
- Roasted Chickpeas: Chickpeas can be roasted in the oven and used as a crunchy topping for salads or snacks. They can be seasoned with various spices like paprika, cumin, and garlic and roasted until crispy. Roasted chickpeas make a perfect high-protein snack and can be stored in an airtight container for a week.
- Chickpea Salad: Chickpea salad is an easy and quick vegan recipe that can be customized according to taste and preference. It typically includes chickpeas, a mix of vegetables like cucumber, onion, and tomato, and a simple dressing of lemon, olive oil, and salt. It is a light, refreshing meal that can be enjoyed as a side dish or a light lunch.
6 Delicious Vegan Recipes with Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile plant-based protein source that add a satisfying texture to any meal. Whether you’re in the mood for a savory dinner or a sweet snack, chickpeas are an excellent choice. Here are six vegan recipes featuring chickpeas that are both healthy and delicious.
1. Chickpea Burgers
If you’re looking for a tasty vegetarian alternative to traditional burgers, these chickpea burgers are a must-try. They are packed with protein and fiber, thanks to the chickpeas and quinoa, and are bursting with flavor. Plus, this recipe is easy to customize to your liking, so feel free to add your favorite toppings to make it your own!
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup quinoa, cooked
- 1/2 cup breadcrumbs
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped red onion
- 1 tablespoon Dijon mustard
- 1 tablespoon soy sauce
- 1/2 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Mash the chickpeas in a large bowl until no whole beans remain. Add the remaining ingredients and mix until well combined. Shape the mixture into four to six patties and cook on a grill pan or in a skillet over medium-high heat for five to seven minutes per side, or until golden brown and crispy on the outside.
2. Roasted Chickpeas with Herbs and Spices
Roasted chickpeas make a crunchy and satisfying snack that’s perfect for munching on-the-go. This recipe features a flavorful blend of herbs and spices that will keep you coming back for more. Plus, it’s naturally gluten-free and vegan, making it a great option for those with dietary restrictions.
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon dried oregano
- 1/4 teaspoon sea salt
Preheat the oven to 400°F. Pat the chickpeas dry with a paper towel and transfer them to a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with smoked paprika, garlic powder, oregano, and sea salt. Toss to coat evenly. Roast in the oven for 20-30 minutes, shaking the pan occasionally, until the chickpeas are crispy and golden brown.
3. Chickpea Curry
Curry is a classic comfort food that’s perfect for a cozy night in. This chickpea curry recipe is a vegan version of the traditional Indian dish, packed with protein and full of flavor. Serve it over rice or with naan bread for a filling and satisfying meal.
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 can (14.5 oz) diced tomatoes
- 1 can (13.5 oz) coconut milk
- Salt and pepper to taste
In a large saucepan or Dutch oven, sauté the onion and garlic in a bit of olive oil until soft and translucent. Add the curry powder, cumin, and turmeric and cook for another minute, stirring constantly. Add the diced tomatoes and chickpeas and bring to a simmer. Cover and let cook for 10-15 minutes, or until the sauce has thickened. Stir in the coconut milk and season with salt and pepper to taste.
4. Chickpea Salad Sandwich
This vegan chickpea salad sandwich is a great option for a quick and easy lunch that’s high in protein and fiber. It’s also a great way to use up leftover chickpeas and veggies from the fridge. Serve it between two slices of bread or over a bed of greens for a refreshing and satisfying meal.
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 red onion, diced
- 1/2 red bell pepper, diced
- 1/4 cup chopped fresh parsley
- 2 tablespoons lemon juice
- 2 tablespoons tahini
- 1 tablespoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Mash the chickpeas in a large bowl until no whole beans remain. Add the remaining ingredients and mix until well combined. Serve between two slices of bread or over a bed of greens.
5. Chickpea and Vegetable Stir-Fry
This vegan stir-fry is a delicious and healthy way to get your daily dose of veggies. It’s packed with protein from the chickpeas and is seasoned with a blend of savory Asian flavors. Serve it over rice or noodles for a filling and satisfying meal.
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 head broccoli, chopped
- 1 red bell pepper, sliced
- 1 carrot, sliced
- 1/4 cup chopped fresh cilantro
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- 1/2 teaspoon garlic powder
In a large wok or skillet, stir-fry the broccoli, bell pepper, and carrot in a bit of oil over high heat until tender-crisp. Add the chickpeas and stir to combine. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, cornstarch, and garlic powder. Add the sauce to the pan and stir until everything is coated and the sauce has thickened. Garnish with fresh cilantro and serve over rice or noodles.
6. Smoky Chickpea and Sweet Potato Tacos
These vegan tacos are bursting with flavor and are a great way to sneak some veggies into your diet. The smoky spices and sweet potatoes pair perfectly with the chickpeas, making for a satisfying and healthy meal.
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 sweet potatoes, peeled and cubed
- 1 red onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Salt and pepper to taste
- Tortillas for serving
Preheat the oven to 425°F. Toss the sweet potatoes, onion, and chickpeas with olive oil, chili powder, smoked paprika, cumin, salt, and pepper. Roast in the oven for 30-40 minutes, or until the vegetables are tender and the chickpeas are crispy. Serve in tortillas with your favorite taco toppings.
How to Prepare Chickpeas for Vegan Recipes
Chickpeas, also known as garbanzo beans, are a versatile and nutritious legume that are perfect for vegan recipes. Whether you prefer to cook with dry or canned chickpeas, here are some tips on how to properly prepare them for your favorite dishes.
Preparing Dry Chickpeas
If you’re using dry chickpeas, it’s important to soak them first to help them cook more evenly and quickly. Follow these steps for optimal results:
- Rinse the chickpeas thoroughly in a colander and remove any debris or stones.
- Add the chickpeas to a large bowl and cover with double the amount of water. Allow them to soak for at least 8 hours, or overnight.
- When you’re ready to cook the chickpeas, drain the soaking water and rinse them again.
- Transfer the chickpeas to a large pot and cover with fresh water. You want to use enough water to cover the chickpeas by about an inch or two.
- Add any desired seasonings, like bay leaves or garlic cloves, and bring the pot to a boil over high heat.
- Reduce the heat to a simmer and let the chickpeas cook for 1 to 2 hours, or until they’re tender but not mushy.
Preparing Canned Chickpeas
Canned chickpeas are a convenient option for quick and easy meals. To prepare them:
- Open the can and drain the chickpeas in a colander.
- Rinse the chickpeas thoroughly under running water to remove any excess salt and improve their texture.
Seasoning Tips
To add flavor to your chickpeas, try incorporating these seasonings:
| Seasoning | How to Use | Flavor Profile |
|---|---|---|
| Cumin | Sprinkle on roasted chickpeas or add to hummus | Earthy, nutty, warm |
| Turmeric | Add to chickpea stews or curries | Earthy, slightly bitter, aromatic |
| Paprika | Toss with roasted chickpeas or add to salads | Smoky, sweet, pungent |
| Cilantro | Chop and sprinkle on top of chickpea tacos or bowls | Herbaceous, citrusy, fresh |
With these tips and seasoning ideas, you’ll be able to prepare delicious vegan recipes with chickpeas that everyone will love.
The Best Spices and Herbs for Chickpea Vegan Recipes
Chickpeas are versatile plant-based protein sources that are a staple in many vegan recipes. They are perfect for curries, salads, dips, and stews, among others. One of the best things about chickpeas is that they can easily absorb the flavors of spices and herbs, giving them a unique taste and aroma. Here are some of the best spices and herbs to use in chickpea vegan recipes.
Cumin
Cumin is a spice that is commonly used in Middle Eastern and Indian cuisine, and it works particularly well with chickpeas. The warm and earthy flavor of cumin complements the nutty taste of chickpeas perfectly. You can add ground cumin to roasted chickpeas for a crunchy snack, or use it as a seasoning in your chickpea stews or curries.
Coriander
Coriander is an herb that comes from the cilantro plant, and it has a fresh and citrusy flavor profile. It pairs well with the nutty taste of chickpeas and helps balance out any spiciness in a dish. You can use fresh or dried coriander in your chickpea recipes. Try adding fresh coriander to your chickpea salads, or sprinkle dried coriander on your roasted chickpeas for a tasty snack.
Paprika
Paprika is a spice made from ground red peppers, and it adds a smoky and slightly sweet flavor to any dish. It works particularly well in chickpea recipes that have a bit of heat, as the sweet and smoky flavors help balance out the spice. You can use smoked or sweet paprika in your chickpea recipes, depending on your taste preference. Add it to your chickpea stews, soups, or dips for a burst of flavor.
Ginger
Ginger is a spice that has a warm and spicy flavor profile. It pairs particularly well with chickpeas that are used in Asian-inspired dishes. You can use fresh or ground ginger in your chickpea recipes, depending on what you have on hand. Try adding fresh ginger to your chickpea curry or stir-fry, or sprinkle ground ginger on your roasted chickpeas for a unique flavor.
Turmeric
Turmeric is a spice that comes from the root of the turmeric plant. It has a bright yellow color and a warm and slightly bitter flavor. It is often used in Indian cuisine and pairs particularly well with chickpeas. You can use fresh or ground turmeric in your chickpea recipes. Try adding it to your chickpea stews or curries for a colorful and flavorful dish.
Alternative Ingredients to Use with Chickpeas in Vegan Recipes
Chickpeas are a popular ingredient in vegan recipes because they are cheap, protein-rich, and versatile. However, if you’re looking to switch things up, there are many alternative ingredients that can be used in place of chickpeas to add variety to your diet. Here are some great ingredients to complement chickpeas or switch them out entirely.
Lentils
Lentils are a great alternative to chickpeas as they are also protein-rich and can be used in a variety of recipes. They are especially great in soups, stews, and curries. Lentils come in many different varieties, such as green, red, and brown, so you can experiment with different types to find the one that works best for your recipe.
White Beans
White beans, also known as cannellini beans, are another protein-rich ingredient that can be used in vegan recipes. They have a mild flavor and creamy texture that works well in dips, spreads, and salads. White beans can also be mashed and used as a substitute for hummus.
Black Beans
Black beans are a staple in many Latin American and Caribbean cuisines, and they can be a great alternative to chickpeas in vegan recipes. They have a meaty texture that works well in burgers, enchiladas, and tacos. Black beans are also high in fiber and antioxidants, making them a healthy addition to your diet.
Tempeh
Tempeh is a protein-rich ingredient made from fermented soybeans. It has a nutty flavor and firm texture that works well in stir-fries, sandwiches, and salads. Tempeh can also be crumbled and used as a substitute for ground beef in recipes like spaghetti sauce and chili.
Seitan
Seitan, also known as wheat meat, is a protein-rich ingredient made from wheat gluten. It has a meaty texture that works well in recipes like stews, roasts, and sandwiches. Seitan can also be flavored with different spices and seasonings to give it a variety of different tastes.
FAQs: Answering Common Questions About Vegan Recipes with Chickpeas
If you are new to veganism and looking for new recipes to try, you might have come across chickpeas. Chickpeas, also known as garbanzo beans, are a popular ingredient in vegan cooking, with plenty of flavorful recipes that are easy to make and budget-friendly. Here are answers to some common questions about vegan recipes with chickpeas.
How Long Do Vegan Chickpea Recipes Last?
The shelf life of vegan chickpea recipes depends on a variety of factors, including the ingredients used, how it is stored, and whether it contains preservatives. Most vegan chickpea recipes can last between 2 to 5 days in the refrigerator when stored in an airtight container. If you are looking for a recipe that can last longer, you should try to freeze it.
How Can You Store Vegan Chickpea Recipes?
To make sure your vegan chickpea recipe lasts as long as possible, you should always store it in an airtight container. You should also keep it in the refrigerator to prevent the growth of harmful bacteria that could cause spoilage. If you want to freeze your vegan chickpea recipe, you can place it in a plastic freezer-safe container and store it for up to 6 months.
What Are Some Popular Vegan Chickpea Recipes?
- Chickpea Curry
- Hummus
- Chickpea Salad
- Falafel
- Chickpea Soup
How Can You Cook Chickpeas?
There are several ways to cook chickpeas, including boiling, pressure cooking, or roasting. If you are using canned chickpeas, you can simply rinse and drain them before using them in your recipe. If you are using dried chickpeas, you will need to soak them in water for several hours or overnight before cooking them.
Are Chickpeas a Good Source of Protein?
Yes! Chickpeas are an excellent source of plant-based protein, with about 7-8 grams of protein per half cup. They are also high in fiber, iron, and other essential nutrients. Incorporating chickpeas into your diet can help you meet your daily protein requirements and keep you feeling full and satisfied.
What Are Some Benefits of Vegan Recipes with Chickpeas?
| Benefit | Description | Example Recipe |
|---|---|---|
| High in fiber | Chickpeas are rich in fiber, which can help support digestion, lower cholesterol levels, and promote heart health. | Chickpea Salad |
| Plant-based protein | Chickpeas are an excellent source of plant-based protein, which can help support muscle growth, repair, and recovery. | Chickpea Curry |
| Budget-friendly | Chickpeas are an affordable and versatile ingredient, making them a great staple for anyone on a budget. | Hummus |
| Easy to make | Vegan chickpea recipes are often quick, easy, and require minimal prep work, making them a perfect choice for busy weeknights. | Chickpea Soup |
Thanks for Reading About These Delicious Vegan Recipes with Chickpeas!
We hope you found some inspiration for your next plant-based meal! Chickpeas are a versatile and nutritious ingredient that can be used in so many tasty recipes. Whether you’re a seasoned vegan or just looking to add more meatless meals to your diet, these recipes are sure to satisfy your cravings. Don’t forget to come back and check out our other vegan food articles for more delicious ideas. Thanks for stopping by!