If you are a fan of hummus, you are already aware of the virtues of the humble chickpea. Pureed with tahini and olive oil, chickpeas—also known as garbanzo beans—become that smooth spread that we love to use a dip for veggies or crackers, or to spread on sandwiches.
Don’t misunderstand me—dipping veggies into hummus is one of my favorite afternoon activities, but chickpeas can breathe life into so many recipes beyond hummus.
If you don’t have chickpeas in your pantry or they’re in short supply at the grocery store, they can often be swapped out with other ingredients. In the uses listed below, I included several substitution suggestions.
Let’s get rolling with some new chickpea ideas!
Roasted chickpeas
Roasted chickpeas are nothing short of addictive and are great to have on hand to curb those afternoon munchies.But don’t stop at snacking! Instead of toasted nuts, sprinkle your salad with roasted chickpeas. They provide crunch and flavor, along with some extra grams of protein.
Roasted chickpeas can take on almost any herbs and spices, so the sky’s the limit for seasoning them. Some of my favorites are curry powder, dried rosemary, smoked paprika and Italian seasoning. Don’t forget the salt and pepper.
See the recipe below for more detailed instructions.
In soups & stews
Chickpeas are a great stand-in for meat in soups, stews and curries. They hold up well went simmered on the stovetop, or cooked in a slow cooker or pressure cooker. Ree’s Chickpea Curry is an easy pantry meal to whip up any night.Substitution suggestions: In Italian-inspired dishes and curries, use white beans (cannellini, navy or great northern beans). For southwestern or Mexican-inspired dishes, pinto, black or red kidney beans work well.
As a thickener in soups
It’s possible to make a thick, creamy soup without actually adding any cream by pureeing the chickpeas with broth and vegetables. This method is a great option for people following dairy-free or vegan diets, or if you’re just looking for a way to lighten up hearty soups.Saute some aromatic vegetables, such as onion, celery and garlic, then add herbs and spices, vegetable broth, canned chickpeas and the main vegetable, which could be anything from carrots to sweet potatoes to broccoli. Simmer until the chickpeas are tender, then puree the mixture directly in the saucepan with an immersion blender or transfer to a food processor or blender.
Substitution suggestions: Any white beans will do the trick. They have a good neutral flavor, similar to chickpeas, that can meld with a variety of spices.
Smashed in sandwiches
Looking for a change from the usual turkey and cheese sandwiches? With smashed chickpeas as the base, you can make a killer vegetarian sandwich that will make you forget the meat at first bite.In a bowl, smash some chickpeas with the back of a fork, drizzling in some olive oil and seasoning salt, pepper and your preferred herbs and spices. Another option – mash the chickpeas with some avocado for a wonderful, creamy mixture.
Layer the smashed chickpeas on some good crusty bread, along with an array of veggies, such as tomatoes, cucumber, sprouts and spinach.
Substitution suggestions: Cannellini, navy or great northern beans work with almost any veggies. For a southwestern-inspired sandwich, smash black beans with some cumin and a couple of tablespoons of salsa.
Meatless protein in pasta & rice dishes
There are days when I haven’t planned ahead well and find myself lacking a protein option when dinnertime rolls around. Instead of making a last-minute trip to the store or trying in vain to defrost some sausage or shrimp, I take the meatless route.Chickpeas work in everything from tomato-based sauces to olive oil, broth or wine-based sauces. Pair them with caramelized onions, fresh herbs, spices and array of vegetables for a burst of color, flavor and nutrients, and toss them with pasta or cooked rice.
Aquafaba
If you caught Heather’s post, you already know all about the wonders of aquafaba. If not, let me introduce you to this lesser-known ingredient. Aquafaba is actually the liquid that you find in cans of chickpeas. Believe it or not, it can be whipped to a gorgeous froth and used in place of egg whites in treats such as meringues. Heather provides a great recipe for meringues in her post.Do you have another creative way to use chickpeas? Leave a comment and share your idea. I’m always excited to find a new use for these versatile legumes.
Here’s the link to the printable recipe on Tasty Kitchen: Spiced Roasted Chickpeas
