Including chickpeas in the diet is a very healthy measure.. These legumes have a high nutritional value, and they are also very easy to prepare. It is a very common food in Arab countries, but in general it belongs to all gastronomies of the Mediterranean area.
In Mexico and parts of the southern United States it is also a common ingredient. This food was introduced through the colonizers, who also made it known in those regions of America. This article shows some highly recommended recipes with chickpeas.
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8 recipes with chickpeas easy to prepare
Nowadays we want to be able to cook fast, tasty and healthy. Fortunately this is possible and within everyone’s reach. The good news is that chickpeas are one of the ideal ingredients to achieve this goal, and you can use canned chickpeas to make it even easier.
Chickpeas are rich in slow-absorption carbohydrates, low in sodium and high in fiber. For this and other reasons they are an ideal food for the whole family and any age. In combination with different ingredients, very good and easy to prepare recipes with chickpeas can be achieved.
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1. Chickpea soup with spinach and coconut
Chickpea soup with spinach and coconut is a delicious dish.. You need a can of chickpeas, garlic, olive oil, baby spinach, chicken broth, coconut milk, curry, soy, sugar, salt and pepper to taste.
First of all, you have to fry the garlic and ginger in the frying pan. Once they have lost their intensity, add the chickpeas and spinach to sauté.
In another pot add the chicken broth and coconut milk. Heat it to boil and add curry paste, lemon juice, soy sauce and sugar. At the end add the chickpeas and let it heat for 10 minutes. After that it is ready to serve.
2. Chickpeas cream with chorizo
Chickpea cream with chorizo might seem a more sophisticated recipe than it is.. For this recipe you need a can or jar of chickpeas, crumbled chorizo, tomato, onion, garlic, salt and pepper.
To begin with, fry the chorizo and leave it aside without removing the oil it releases. Then put the tomato, the onion and the garlic to fry them with the fat of the chorizo. The chickpeas are boiled separately and then added to the fried tomato.
Let it boil and check that it has the desired consistency, neither too thick nor too watery. When serving, sprinkle the chorizo on top.
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3. Chickpeas with tomato and tuna fish
Chickpeas with tomato and tuna is a quick and very nutritious recipe.. You need a jar of cooked chickpeas, two cans of tuna, cherry tomatoes, two onions, salt and pepper.
Before starting you have to rinse and drain the chickpeas, as they are from a can or jar and may have too much salt. Then drain the tuna as well.
Then mix with the cherry tomatoes, julienned onion and salt and pepper to taste. It can be dressed with olive oil, add black olives or boiled egg.
4. Homemade chickpea hummus
Homemade chickpea hummus is very easy to prepare.. A hummus can be served with pita bread or as a garnish for other recipes, and everyone likes it.
To begin with, you need to soak the chickpeas the day before. Then they are cooked for an hour so that they become softer. Subsequently, they must be beaten with a little water until they reach the desired consistency.
In addition, add a little tahini and ground cumin, and whisk together until the ingredients are perfectly blended. It can be served alone with a little vinegar on top or a few sesame seeds and a drizzle of oil.
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5. Chickpeas with cod
This recipe of chickpeas with cod is easy to prepare and is very good for the whole family.. It calls for cooked chickpeas, baby spinach, cod and quail eggs. If the chickpeas are from a can, rinse them well before using them.
To prepare the recipe start by mixing the chickpeas with the spinach, the cod strips and a quail egg. It is one of the richest recipes with chickpeas and fish, and you can use fresh cod but it is better to remove the salt from one in brine (make it a few days before).
The result is served on a plate in the form of slices. It can be seasoned but the combination and taste of this recipe is more than enough. A little oil is enough.
6. Chickpea risotto
Preparing a chickpea risotto is a good option to impress someone.. It is also a very nutritious and simple recipe with chickpeas. You need cooked chickpeas, washed barley, chopped onion, garlic, butter, white wine, chicken stock and Parmesan cheese.
To begin with, cook the barley in boiling salted water until the grain bursts. Then let it drain and fry the onion with garlic, butter and a little white wine.
When everything is golden brown, add the barley, the chickpeas and the chicken broth. Finally, season with salt and pepper and sprinkle with Parmesan. This is a recipe with a very good amount of protein.
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7. Chickpea soup with vegetables
Chickpea soup with vegetables is a nutritious and delicious option.. It calls for carrots, zucchini and celery sticks, and is a light recipe, ideal for dinner.
First you have to start by peeling and dicing the vegetables. Next, in a casserole, sauté the diced carrot and zucchini, and then add the water or chicken broth.
Then cook for about 15 minutes, then add a can of cooked chickpeas and season with salt and pepper. It is necessary to leave it for 5 minutes more so that the ingredients acquire flavor. Then it can be served and decorated with zucchini strips.
8. Roasted chickpeas
Roasted chickpeas are an excellent option to add to salads.. Chickpeas can be prepared roasted, and other ingredients can also be added to create a fantastic salad.
To make this recipe, sauté cooked chickpeas first of all. Then they are rinsed with a little oil and aromatic herbs, and the mixture should be stirred a little until it acquires a golden color.
On the other hand, you can brown slices of red onion, roasted tomato and serve with green sprouts and chopped walnuts. This gives a nice touch of color and flavor.
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Alicia Foundation (2016). The kitchen of legumes. Planeta Gastro
Hay, D. (2017). Fresh and light cooking: more than 180 recipes and tasty ideas to find the perfect balance. : Ediciones B.
Llano, I. (2015). Cocina sana para disfrutar. Isasaweis. Más De 100 Recetas Y Sus Mejores Trucos. Madrid: Anaya Multimedia.