How to include chickpeas on the menu? Check out 7 different ideas

For those who have a regulated diet and without the use of animal proteins, you may already know chickpeas. However, this legume is gaining more and more space on Brazilian tables. If you don’t know the benefits of consuming this food, there are many, it’s time to add chickpeas to your menu!

Rich in vitamins C, E, D and K, chickpeas also contain generous amounts of iron, potassium, protein and fiber. Plus, this legume helps control blood sugar levels, decreases appetite, improves mood, replaces iron in the body, and aids bone health! So to take advantage of all this amount of benefitsyou can bet on the most varied recipes with chickpeas to have an even richer menu every day!

If you’re not used to the taste of this legume or you haven’t even tried it, the Kitchen Guide has proposed 7 easy and delicious recipes with chickpeas. We recommend, before preparing any recipe, other than beans, about yourself soak the chickpeas to eliminate some substances that our body is not able to digest. Then check out how many tasty options this ingredient has!

7 recipes with chickpeas to include in the menu of the day

Crispy chickpeas

Enjoy this crunchy chickpea recipe, a healthy snack | Photo: Shutterstock

Time: 1h10 (+4h soaking)

Performance: 4 portions

Difficulty: easy

Ingredients:

• 1 1/2 cups chickpeas (tea)
• 4 cups of water (tea)
• 8 tablespoons of olive oil
• 2 teaspoons paprika (spicy)
• 2 tablespoons (coffee) of oregano
• salt to taste

Method of preparation:

1. Put the chickpeas in a bowl, cover them with water and leave them to soak for 4 hours.
2. Drain, place in a pressure cooker and cover with water.
3. Cover and cook for 15 minutes over low heat once the pressure has begun.
4. Turn off, let the pressure release naturally and open the pan.
5. Drain, dry well and put in a mold.
6. Add the olive oil, paprika, oregano, salt and mix well.
7. Bake in a preheated medium oven for 35 minutes or until golden brown and crispy.
8. Remove from the oven, put on a plate, let it cool and serve immediately.

Chickpea soup with cabbage

Chickpea soup with cabbage | Photo: Andre Fortes

Time: 50min (+6h of soaking)

Performance: 8 portions

Difficulty: easy

Ingredients:

• 500 g of chickpeas
• 2 bay leaves
• 2 tablespoons of olive oil
• 1 piece of sliced ​​Calabrian sausage
• 1 bunch of chopped cabbage
• Salt, black pepper and chopped parsley to taste

Method of preparation:

1. Place the chickpeas in a bowl, cover with water and leave to soak for 6 hours.
2. Drain, pour into a pressure cooker with the bay leaf, cover with water, cover and cook for 15 minutes, after starting the pressure.
3. Turn off, let the pressure release naturally and open the pan. Reserve.
4. Heat another skillet with olive oil over medium heat and fry the peppers and cabbage until golden brown.
5. Add the cooked chickpeas with the broth, add the green smelt, salt, pepper and cook for 5 minutes or until thickened.
6. Turn off and serve later.

tropeiro chickpeas

Tropeiro Chickpeas | Photo: Stella Handa

Time: 1h (+4h of soaking)

Performance: 6 portions

Difficulty: easy

Ingredients:

• 300 g of chickpeas
• 2 bay leaves
• 4 tablespoons of olive oil
• 1 chopped onion
• 2 minced garlic cloves
• 2 beaten eggs
• 1/2 bunch of sliced ​​cabbage
• 2 cups cooked, shredded beef jerky
• 1 cup (tea) of cornmeal
• 2 cups cassava flour (tea)
• Salt and chopped parsley to taste

Method of preparation:

1. Put the chickpeas in a bowl, cover them with water and leave them to soak for 4 hours.
2. Drain, place in a pressure cooker with the bay leaf and cover with water.
3. Cover and cook for 20 minutes after it starts to sizzle.
4. Turn off and release the pressure.
5. Open the pan and drain the liquid.
6. Heat a pan with olive oil and saute the onion and garlic until golden brown.
7. Add the eggs and fry for 2 minutes. Add the cabbage and saute until wilted.
8. Add the jerky and saute for another 2 minutes.
9. Add the drained chickpeas, the flour, season with salt and the scent of greenery, mix and turn off the heat.

chickpea pie

Chickpea cake | Photo: Marcelo Breyne

Time: 1h15

Performance: 6 portions

Difficulty: easy

Ingredients:

• 2 cups chickpeas (boiled and drained)
• 1/2 cup cooking water (tea)
• 1 cup of yogurt (natural)
• 2 eggs
• 1/4 cup oil (tea)
• 1 cup wheat flour (tea)
• 1 teaspoon(s) baking powder
• Salt and black pepper to taste
• Oil and wheat flour for greasing

Filling

• 1 tablespoon of oil
• 300 g of minced meat
• 1 chopped onion
• 1 minced garlic clove
• 1 chopped tomato
• Salt and black pepper to taste

Method of preparation:

1. For the filling, in a skillet, heat the oil over medium heat and brown the meat for 5 minutes or until all the water has dried up.
2. Add the onion, garlic and saute for 3 minutes.
3. Remove from the heat and stir in the tomatoes, salt and pepper.
4. In the blender, blend the chickpeas, the cooking water, the yoghurt, the eggs, the oil and the wheat flour until you obtain a homogeneous mixture.
5. Add the yeast and mix with a spoon.
6. Pour half of the dough into a medium, buttered and floured rectangular shape, roll out the filling and cover with the rest of the dough.
7. Place in a medium oven, preheated, for 40 minutes or until golden brown.
8. Serve hot or at room temperature. If desired, garnish with tomato wedges and serve.

Chickpea coxinha with hearts of palm

Chickpea coxinha with hearts of palm | Photo: Stella Handa

Time: 2h

Performance: 30 units

Difficulty: Easy

Ingredients:

• 4 cups of water (tea)
• 4 tablespoons of margarine
• 1 cube of vegetable broth
• 1/2 teaspoon salt
• 2 cups cooked and processed chickpeas
• 1/2 cup (tea) cornstarch
• 3 cups wheat flour (tea)
• Oil for greasing and frying
• 2 eggs for breading
• 2 cups breadcrumbs (tea)

Filling

• 4 tablespoons of butter
• 1 chopped onion
• 2 crushed garlic cloves
• 2 chopped seedless tomatoes
• 2 glasses of chopped hearts of palm (600g)
• Salt, black pepper and chopped parsley to taste
• 1 tablespoon of wheat flour

Method of preparation:

1. For the filling, in a skillet, melt the butter over medium heat and saute the onion and garlic for 3 minutes.
2. Add the tomato and sauté for another 3 minutes.
3. Add the hearts of palm and sauté for 4 minutes.
4. Season with salt, pepper and green odor.
5. Sprinkle with wheat flour and stir until thickened.
6. Let cool.
7. For the pasta, in a large pan, heat the water with the margarine, vegetable broth, salt and chickpeas.
8. Cook until bubbly.
9. Add the starch and wheat flour all at once.
10. Stir until the bottom of the pan melts away.
11. Transfer to a flat surface and leave to cool.
12. Open small portions of dough with your hands, fill with portions of filling and close by shaping the coxinhas.
13. Dip in the eggs and breadcrumbs.
14. Fry, a little at a time, in hot oil until golden brown.
15. Drain on absorbent paper and serve.

Chickpea and cod salad

Chickpea and cod salad | Photo: Shutterstock

Time: 30min (+12h of rest) (+1h of refrigerator)

Performance: 5 portions

Difficulty: average

Ingredients:

• 1 pack of chickpeas (500g)
• 2 grated onions
• 4 tablespoons of chopped parsley
• Juice of 2 lemons
• 1/2 cup olive oil (tea)
• 2 cups desalted and chopped cod (tea)
• Salt and freshly ground pepper to taste

Method of preparation:

1. In a bowl, soak the chickpeas in plenty of water for 12 hours.
2. Cook the chickpeas in the pressure cooker over medium heat with the bay leaf and enough water to cover for 15 minutes from when they start to sizzle or until soft.
3. Drain, wait for it to cool down and mix with the onion, parsley, lemon juice, olive oil, cod and season with salt and pepper.
4. Refrigerate for 1 hour before serving.

Chickpea balls stuffed with cheese

Chickpea meatball stuffed with cheese | Photo: Rodrigo Moreira

Time: 1 hour

Performance: 40 units

Difficulty: easy

Ingredients:

• 2 cups of milk (tea)
• 2 cups of water (tea)
• 1 cup chickpeas (boiled and mashed)
• 3 tablespoons of butter
• 1 cube of vegetable broth
• 2 tablespoons of chopped parsley
• 4 cups wheat flour (tea)
• 2 eggs for breading
• 2 cups breadcrumbs (tea)
• Oil for greasing and frying
• 400 g of diced mozzarella

Method of preparation:

1. In a large saucepan, heat the milk and water with the chickpeas, butter, vegetable broth and parsley.
2. Cook for 5 minutes over medium heat or until it starts to boil.
3. Add the soft wheat flour all at once and mix with a wooden spoon until it detaches from the bottom of the pan.
4. Place on a surface and leave to cool.
5. Take small portions of pasta in your hand and open it, place a cube of mozzarella in the center and close it forming a ball.
6. Pass in the beaten eggs and then in the breadcrumbs.
7. Fry, a little at a time, in hot oil until golden brown.
8. Drain on paper towels to serve.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.