Niagra Falls, the Grand Canyon, Great Pyramids, chickpeas? All wonders of the world (okay, maybe not that last one,) but chickpeas are seriously versatile in the culinary world and rock an impressive nutrient profile.
It’s no secret that I’m a plant-protein advocate and chickpeas don’t fall short in that area. In one cup, chickpeas deliver about 12 grams of plant-protein, making these legumes the perfect way to boost up a salad or soup. Plus, with around 12g of filling fiber, they’ll help keep that hanger at bay (you’re welcome, friends and family.)
Chickpeas are a staple in my pantry for so many reasons. I usually keep a few no-salt added cans on hand at all times, but if I have some extra time on the weekends, I’ll fill up a big bag of dried chickpeas from the bulk section of my grocery store and soak them overnight. The texture is unbeatable when making hummus & falafel with dried vs. canned, but the convenience factor of canned is usually the winner for me.
As a vegetarian woman, it’s important to keep nutrients like iron and folate on my radar. Chickpeas make it easy for me to get both into my diet without having to supplement.
Oh yeah, and one more thing. They’re SUPER cheap! At .79 per can at my local WFM 365, these are a serious nutrition bang for my buck.
SO, now that have some nutritional backstory regarding my love affair with chickpeas, below are a few of my favorite ways to use them:
- Hummus (roasted red pepper, pumpkin, plain, smoky, etc.)
- Bean Salads
- Grain Salads (love chickpeas & quinoa for all the plant-protein)
- Crunchy Snack Chickpeas
- Sandwich Filling
- Baked Goods (Chickpea blondies, anyone?)
- Straight from the Can (I do this often.)
I could keep going! Over the next few posts, I’ll be highlighting some of favorite recipes in these categories, but today I’m focusing on the glorious sandwich filling.
I mashed chickpeas together with lemon juice, tahini, cucumbers, salt & pepper for a creamy, crunchy filling. I added avocado for some added creamyness, then topped with fresh arugula for an extra bite. All of these ingredients snuggle together between two pieces of sprouted grain toast for a sandwich that’s super satisfying and SO delicious.
This recipe, like most of my recipes, are totally customizable to your taste preferences. Food is only healthy when you actually eat it, so experiment with herbs and spices to find your fav combo. My version is a simple base, but you could take it up a notch by adding some fresh basil, smoked paprika, or curry powder.
Below is the recipe. By the way, I’m super excited to be blogging again and I can’t wait to share more of my culinary creations with you. Part of my 2018 goals are to write and write often, so welcome back to my creative culinary journey and thank you for being here.
- Chickpea Mash
- 1 can no-salt added chickpeas, drained and rinsed
- 1/4 cup tahini
- 1/2 cup chopped cucumber
- Juice from 1 lemon
- Pinch of salt & pepper to taste
- Two slice sprouted grain bread, toasted
- 1/2 avocado
- Handful of arugula, sprouts, or your favorite greens
- Mash chickpeas, tahini, lemon juice, salt and pepper together.
- Mix in cucumber.
- Layer the avocado, greens and chickpea mash between slices of sprouted grain bread.