Pro Taste

Tips for cooking with: Chickpeas

Welcome to ProVeg’s 101 series for plant-based cooking! This Veganuary, why not try the humble but multitalented chickpea! Often overlooked, chickpeas are packed with nutrition, and provide endless possibilities in the kitchen. Whether you’re a newbie to plant-based eating or an advanced cook, this guide will show you how to make the most of chickpeas, including prep tips, cooking methods, and recipes to take your meals to the next level.

What are chickpeas?

Chickpeas, also known as garbanzo beans, belong to the legume family and have been consumed for thousands of years in various forms across different cuisines. They are a staple ingredient in many cultures, and are one of the most widely used ingredients across the globe, appearing in traditional recipes from Spain, Algeria, Mexico, India, Italy, Turkey, Eritrea, Ethiopia, and the Middle East.

Highly versatile, with a mild nutty flavour and creamy texture, chickpeas can be used in everything from savoury to sweet dishes. 

In addition to their versatility, chickpeas are packed with nutritional goodness. They are rich in protein, fibre, and other essential nutrients, and should be a key ingredient in every plant-based kitchen.

Here are some of the ways that chickpeas can be used:

  • Canned or pre-cooked chickpeas are perfect for quick meals such as salads, hummus, falafel, quiches, and stews.
  • Dried chickpeas are super-economical, which is great when you’re making larger quantities. For a richer flavour and firmer texture, soak them overnight before cooking.
  • Chickpea flour is great for pancakes, fritters, rotis/chapatis/flatbreads, and as a gluten-free thickening agent. 
  • Chickpeas are also great for plant-based quiches because chickpea flour is naturally fluffier than normal flour, which means that you can dispense with the eggs!
  • Fried chickpea batter is used to make falafel, vedas, chilli bites, and various other fried treats from around the world.
  • A thinner batter can also be used as a breading or coating.
  • Sprouted chickpeas are especially great for salads and add a nutritious crunch to sandwiches. Depending on how long they’ve been sprouting for, they can also be used in falafel, stews etc.
  • The cooking water from chickpeas (and other legumes) is known as aquafaba, and can be used as an egg-white substitute.

Nutritionally, a 100g serving of cooked chickpeas contains around 7g of protein, 7g of fibre, and an abundance of folate and iron – all perfect for fueling your day! And sprouted chickpeas contain even more nutrients.

How to prepare chickpeas

  • Drain and rinse canned chickpeas to remove excess salt and improve flavour. For an extra creamy texture (e.g., in hummus), gently peel off their skins.
  • Soak dried chickpeas in water overnight, then boil for 1-2 hours until tender. Tip: pressure cookers can speed this up significantly.
  • Chickpea flour can be found in health stores and Asian food stores but is also easy to make in your own kitchen.
  • If you’re making falafel or other foods based on fried ground chickpeas, the batter needs to be prepared in specific ways. You can try this falafel recipe or this veda recipe.
  • Sprouting chickpeas makes them even more nutritious. Sprouting chickpeas is super-easy but if you’re not familiar with sprouting, here’s a quick guide.

And here’s a recipe for using chickpea batter to make vegetable fritters.

Cooking methods for chickpeas

  • Roasting: toss with olive oil, salt, and spices, then roast at 200°C for 25-30 minutes. Great as a crunchy snack or salad topping.
  • Blending: puree chickpeas with tahini, garlic, lemon, and olive oil for a classic hummus.
  • Simmering: add chickpeas to soups, stews, or curries for a hearty and satisfying meal.
  • Baking: chickpea flour can be used to create delicious baked goods including egg-free quiches, fritters, cakes, and cookies.
  • Frying: Chickpeas can be sauted or pan-fried if you’re cooking them whole, or deep fried if you’re using chickpea dough or batter to make crispy treats.

Tips for cooking with: Tofu

Did you miss the first episode of our Veganuary ‘Tips for cooking with’ guide? Check it out now! Perfect for beginners looking to master the art of tofu!

A few easy chickpea recipes

Try these beginner-friendly recipes to get started:

Looking to impress? Try these next-level recipes:

With all of this information at hand, you should now be ready to dive into the world of chickpeas and start unlocking the full potential of this amazing ingredient. For more plant-based inspiration, follow us on social media, and don’t forget to keep an eye out for next week’s edition of our ‘Tips for Cooking With’ series! 

Have you tried taking the Veggie Challenge? Try plant-based for 30 days and see just how creative and delicious plant-based foods can be!

Or try out our ‘Beetroot and Mint hummus’ recipe here:

Ingredients:

  • 400g tin of chickpeas
  • 2 cooked beetroots
  • 3 tbsp tahini
  • Large handful of fresh mint
  • Juice of ½ a lemon
  • 1–2 garlic cloves
  • 2 tbsp olive oil
  • Salt & pepper, to taste

Method:

  1.  Blend the tahini and lemon juice first for a light, fluffy base.
  2.  Add chickpeas, garlic, olive oil, salt, and pepper. Blend until smooth.
  3.  Toss in the beetroot and mint, and blend again until you get a vibrant pink hummus.
  4.  Taste and adjust seasoning or lemon juice to your liking.
  5.  Serve with pita, veggie sticks, or crackers. Garnish with olive oil, mint leaves, and chickpeas.

Emily Styrka

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