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Chickpea Recipes ...

Chickpeas are a good source of zinc, and protein. They are also very high in dietary fiber and thus are a healthy food source, especially as a source of carbohydrates for person. Chickpeas also contain high mineral content: phosphorus, magnesium, iron, and zinc and are low in fat, most of which is monounsaturated.

One hundred grams of mature boiled chickpeas contains 164 calories, 2.6 grams of fat (of which only 0.27 gram is saturated), 7.6 grams of dietary fiber, and 8.9 grams of protein.

Chickpeas are also a source of calcium. According to the International Crops Research Institute for the Semi-Arid Tropics, on an average, chickpea seed contains: 23% protein 64% total carbohydrates 47% starch 5% fat 6% crude fiber 6% soluble sugar 3% ash.

Chana Masala

2 T vegetable oil
1 medium onion, chopped
1 large clove of garlic, minced
1 T curry
1 T tomato paste (I used ketchup, how embarassing :)
15 oz can of chick peas drained, reserving 3 T liquid
1/2 T lemon juice
1/2 t salt
fresh black pepper
crushed red pepper, optional to taste
1 T margarine

Heat oil on medium high heat.
Fry onions until slightly browned.
Reduce heat to medium.
Add garlic, curry, and paste.
Stir and simmer about 2 minutes.
Add chick peas, liquid, lemon juice, salt, and black pepper.
Simmer 5-6 minutes, stirring occasionally.
Add red pepper to taste.
Add margarine, stirring through to melt it.
Stir and simmer for 5 minutes more or until peas are softened and dish is hot.
Serve over rice.

Spicy Chickpeas and Spinach

1/2 medium onion
2 large fresh tomatoes, or 3 tbsp tinned tomatoes
1 x 400g (14oz) can chickpeas (garbanzo beans)
1 tsp sunflower oil, or other flavourless vegetable oil
1/2 tsp cumin seed
1/2 tsp asafoetida (optional)
6 tbsp (100g, 4oz) frozen spinach, defrosted
1/2 tsp salt
1 tsp mild chilli powder
1 tbsp dhana jheera (recipe below)
1 tsp amchoor (dried, powdered mango) - optional
1 tsp sugar
1 tbsp tamarind sauce or lime juice
175ml (6fl oz) water

Peel and chop the onion.
Peel the tomatoes if you wish, then chop them finely (I don't think it's worth peeling them - the pieces of skin should be very tiny in the finished dish).
Drain the chickpeas and rinse them well.

Heat the oil in a pan and add the cumin and asafoetida (if using).
Stir, then add the onion.
Cook, stirring, until the onion is browned - if it begins to stick, add a small amount of water and unstick it.

Add the spinach and tomato, and stir for 3 minutes.

Add the salt, chilli powder, dhana jheera, amchoor (if using), sugar and tamarind sauce or lime juice.
Stir in the chickpeas and water, then cover and simmer gently for 10 minutes more.

When water is gone, and the thick green sauce sticks to the chickpeas, the dish is ready.

NOTE: If your chickpeas are not canned, you need to soak them overnight and boil them until soft before using in this recipe.
125g (4oz) dried chickpeas should be enough to make this dish.

Mixed Bean Salad

4 (425g, 15oz) cans mixed pulses (I used 2 cans of Sainsbury's mixed pulses, plus a can each of blackeye beans and pinto beans)
3 sticks celery
favourite tomato dressing

Cut the celery lengthways into 3 strips. Slice these strips across very thinly.

Drain and rinse the pulses. Mix well with the celery and dressing. Leave for 1 hour if possible.

This is a pretty easy recipe. If you're getting it difficult buying a good quality tomato puree, try liquidising some fresh, very ripe tomatoes with red wine vinegar, black pepper, salt and some herbs. Mix in a little tomato puree if it needs thickening.

Baked Chickpeas

1lb Dried chickpeas (garbanzos) Soaked overnight in water
2tbl Dried oregano, divided
1cup Olive oil (approx)
3med Onions, sliced
1x Fresh chili pepper, finely chopped
4x Garlic cloves, minced
Sea salt

Drain chickpeas and place in a pot. Cover with cold water and bring to a boil. Skim surface, reduce heat and sprinkle with 1 tablespoon of oregano.
Simmmer for 1 hour. Strain the chickpeas, reserving the liquid. Preheat oven to 300 degrees. Heat oil in a skillet over medium heat and saute onions and pepper until soft, about 5 minutes. Remove from heat and add garlic, remaining oregano and chickpeas. Mix well, season with salt and transfer to an earthenware or glass oven-proof casserole with a cover. Add about 2 cups of reserved liquid, mix well, cover and bake for 1 to 1-1/2 hours, or until chickpeas are tender. Add a little more liquid during cooking, if needed.

Marinated Chickpea and Artichoke Salad

1 (15 ounce) can chickpeas, rinsed and drained (garbanzo beans)
1 (14 ounce) can artichoke hearts, drained
1 (7 ounce) jar roasted sweet red peppers, drained and diced
1/2 cup pitted kalamata olives
1/2 cup crumbled feta cheese
3 scallions, finely sliced
1/4 cup chopped fresh parsley
1/4 cup red wine vinegar
1-2 tablespoon chopped fresh mint
2 teaspoons za'atar spice mix (optional)
1 teaspoon sugar (or to taste)
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 cup extra virgin olive oil

Cooking Time 4hr 30min

It takes quite a long time to prepare this dish but I do think it is worth the effort
Place chickpeas, artichoke hearts, red peppers, olives, feta, scallions, and parsley into a salad bowl and toss lightly.
In another small bowl, mix together vinegar, mint, z'atar (if using), sugar, salt, and pepper.
Slowly add olive oil, whisking to blend.
Add dressing to salad and stir well.
Cover and refrigerate for several hours or overnight (best), to blend flavors.
Serve chilled.