Colors 4 Health: chickpeas

Showing posts with label chickpeas. Show all posts

Tuesday, July 1, 2025

Why Chickpeas are Versatile, Delicious, and Healthy

organic chickpea tossed salad with fresh red pepper, onion, sprouts, and miso ginger dressing

It's summertime and daily living can be easy. Discover "Why Chickpeas are Versatile, Delicious, and Healthy," and are an ideal plant-based ingredient to feature in simple summer meals.

I've chosen the best tips, time saving ideas, and flavorful recipes out of the many I've gathered, selecting ones that are particularly enticing as well as healthy. Each helps keep summer meal planning as carefree as possible.

The name chickpea comes from the Latin word cicer, referring to the plant family of legumes, Fabaceae. They are also known by the popular Spanish-derived name, garbanzo beans.

Chickpeas are most commonly tan or beige when dried or canned. Research indicates chickpeas can be other colors, including green, brown, black, and even red, depending on the variety and stage of maturity. Freshly harvested chickpeas, before they are dried, are bright green.

presoaked dried chickpeas and fresh veggies simmering on stove top

Chickpeas are versatile, as they have a mild flavor and are an excellent source of plant protein, fiber, and nutrients. Their texture is adaptable and makes them a satisfying addition to everything from salads and soups to snacks.

cooked organic chickpea dish with edamame, red pepper, onion, garlic, carrots, lemon juice, and herb seasonings

Cooking dried chickpeas is easy. To reduce cooking time, soak beans overnight in clean cool water (using enough water to cover all the beans). Rinse in cool clean water and stick chickpeas in a pot on the stove to cook.

Plan to reserve at least 35-90 minutes of "at home time" to oversee the beans cooking, as they simmer in a pot on the stove top.

For faster cooking time, use an Instant Pot.

Using dried chickpeas in a recipe is more economical than using canned ones, so weigh your options. You may need or want to watch how much you spend on food, or may be short on time. Personally speaking, I use both kinds of chickpeas and like having both options.

Dried chickpeas can be seasoned according to personal preferences. Canned ones are ready to eat, and can be thoroughly rinsed, if they are too salty.

Chickpeas also come frozen, so look for this product in the frozen vegetable aisle of many good supermarkets.

Chickpea recipes are popular all over the world. See sample recipes from many countries by looking below.

In India and Italy, chickpeas are turned into flour and made into various fritters, like vegetable pakoras (India) and panelle (Italy).

Chickpea flour also makes excellent gluten-free flatbreads, and many cuisines make their own version — like the French socca or the Ligurian (Italy) farinata.

Fun Tip: For a tasty treat, season two cups of cooked chickpeas with sweet or savory spices and herbs you enjoy the most. Then roast chickpeas in the oven for a crispy, crunchy, addictive (but healthy) snack .

One of the most popular ways to eat chickpeas is as the star of a creamy, luscious Mediterranean/Middle Eastern food/dip called hummus. See "How to Make Scrumptious Hummus, a Recipe Roundup" for several creative variations.

creamy chickpea hummus and tomato platter

Another colorful recipe that features chickpeas is chickpea salad. Read "How to Make Superb Vegan Chickpea Salad" for details.

superb vegan chickpea salad sandwich on whole grain bread

An additional way to eat this bean powerhouse is to Make the Best Tomato Gazpacho Soup and add home cooked or canned chickpeas to increase the amount of protein and fiber in it. Altering the original recipe is simple and healthful.

chilled tomato gazpacho soup with chickpeas

Do you eat chickpeas often and what's your favorite recipe that features them?

Are you willing to check out some of the recipes mentioned in this post?

Please comment below. I appreciate every comment, but will not be able to publish those that contain links.

If you like what you see, share on social media and credit Nancy Andres at www.colors4health.com please.

Thanks so much for the visit and please

come back again.

This post has been shared at Creative-muster-link-party #647

This post has been shared at Talking About it Tuesdays #82

This post has been shared at Senior-salon-pit-stop #372

This post has been shared at The Hearth and Soul Link Party – Home Recipe and Lifestyle Inspiration

This post has been shared at The Crazy Little Lovebirds Link Party 100

This post has been shared at Funtastic Friday #552

This post has been shared at Full-plate-Thursday-752

This post has been shared at Senior Salon Pit Stop #368

This post has been shared at The Hearth and Soul Link Party – July 2025 Edition

This post has been shared at Creative Muster Link-Up Party 643

This post has been shared at Talking-about-it-Tuesdays-77

Monday, August 15, 2022

How to Make Superb Vegan Chickpea Salad

Superb Vegan Chickpea Salad is a refreshing dish that's easy to make, tastes delicious, and is so versatile. Serve this luscious veg bean salad on whole grain bread or bun, scoop it up as a dip for carrots, celery, or slices of red bell peppers, put it into a wrap or pita, or present it as a flavorful topping on a cracker or bed of leafy greens!

This post has been updated 12/13/22

Another name for chickpeas is garbanzo beans. This plant-based ingredient can be purchased in cans or dried (in the bulk section of most markets). Dried beans are less expensive than canned ones, and can be seasoned the way you like them. Canned beans are ever so handy, as they eliminate the need to pre-soak and cook the chickpeas.

For more about cooking beans see Eat Beans: Amazing Plant Protein Powerhouse.

Chickpea salad health benefits are plentiful. I've listed the most outstanding below

1. Chickpeas are an excellent source of protein and fiber.

2. Chickpeas are rich in Iron, Zinc, Phosphorus, Manganese, and B vitamins.

3. Studies indicate chickpeas may help with weight control.

4. Chickpeas help with blood sugar control, as the starch in chickpeas is digested slowly resulting in stabilized sugar levels.

Make Superb Vegan Chickpea Salad

Often because it is

Colorful and delectable

Easy to make

Wholesome

Rich in veg protein

Perfect for lunch, dinner, or snack time

Learn How to Make

Superb Vegan

Chickpea Salad Now

Ingredients:

1-15 ounce can chickpeas (drained and rinsed)

2 stalks celery rinsed

1 organic red pepper (rinsed, seeds removed, sliced)

1 medium yellow onion peeled

1 chunk red cabbage (about 1/2 cup) rinsed

2 carrots (scrub don't peel)

¼ chunk large zucchini (scrub don't peel)

1 in. piece fresh ginger (peel removed)

1 clove garlic or garlic powder to taste

½ cup fresh parsley rinsed

¼ cup fresh squeezed lemon juice

2 Tablespoons Tahini

2 teaspoons Dijon mustard

What to do:

1. Use the steel blade of a food processor to gently pulse (chop) ingredients in this order: fresh peeled ginger, fresh parsley, onion, celery, carrots, red cabbage, zucchini, Tahini, Dijon mustard, fresh garlic clove or garlic powder, and lemon juice.

2. Put aside 1/3 of the can of chickpeas. Then add the rest of the chickpeas to the food processor and chop them. Pour whole chickpeas into a mixing bowl and empty contents of the food processor into mixing bowl too.

This method allows some chickpeas to retain their circular shape, and adds eye and taste appeal.

3. Season chickpea salad to taste with salt, pepper, and optional dried herbs and spices of your choosing. Some favorites of mine are dried oregano and tarragon.

Note: If you want to add additional ingredients such as raw broccoli, kale, spinach, or radish, add extra lemon juice, tahini, and spices. This recipe can be doubled, and is a colorful dish to bring to a potluck or picnic.

4. Pour mixture into a serving bowl or spread salad on bread or rolls for sandwiches. Serve as an appetizer or dip, or veg protein topping on mixed green salad.

Feel free to embellish my original ideas. Turn superb vegan chickpea salad into a heartier meal. Blend the mix into cooked rice, millet, or wheat berries, etc.

If you prefer, blend superb vegan chickpea salad into a cup or two of cooked fusilli, penne, or gluten free quinoa. Then, when you serve it, see eyes light up. Yum, yum, yum. 🙋

Did you know chickpeas can be so versatile? They taste great in hummus, casseroles, stews, dahl, curry, falafel, or in a tasty, nutritious greens/bean/grain bowl.