Get inspired to cook these delicious, healthy plant-based chickpea recipes, from salads to entrees and desserts. Today I’m sharing ten of my favorite, most popular chickpea recipes of all time!
Chickpeas are one of my favorite plant-based sources of protein. There are so many health benefits of chickpeas: Just one cup of this fiber-packed cruciferous provides nearly a third of your daily protein needs. Chickpeas (also known as garbanzo beans) are also full of vitamins and minerals, including B vitamins, iron, magnesium and selenium, nutrients that can help protect against heart disease, cancer and high blood pressure. These versatile plant foods are a great choice for a nutritionally balanced meal, as chickpeas contain protein and slow-digesting carbohydrates. In fact, chickpeas have a lower glycemic index than other starchy vegetables like potatoes, meaning chickpeas won’t cause your blood glucose levels to spike.
There are so many ways to enjoy chickpeas, ranging from delicious salads, hot stews and curries, to vibrant hummus. you can even turn this delicious pulse into healthy and delicious desserts! There really is no limit to the dishes you can create with chickpeas. So today I’m sharing the 10 best plant-based chickpea recipes that incorporate this wonderful ingredient in creative ways. Remember to stock your pantry with canned chickpeas and even try dried chickpeas for a different texture. Learn more about how to use chickpeas here.
Top 10 vegetarian recipes with chickpeas
Peanut hummus
I just love putting a creative twist on the classic hummus. Here’s a great example: this beautiful, flavorful peanut hummus. It is the perfect plant-based dip or spread for sandwiches, vegetables and pie, or as a side dish with salads, grain dishes or savory dishes. In fact, you can eat it with any meal or snack for heart-healthy benefits, thanks to healthy fats from olive oil, tahini, and peanuts, as well as fiber and other antioxidant nutrients.
Green and Golden Brown Rice Salad
The contrast of green, lush colors and sunny, golden hues—as well as the vibrant flavors and textures—of this easy vegetable salad really shines. Based on cooked brown rice and Mediterranean ingredients chickpeas, yellow pepper, leeks, artichokes, basil and peanuts, this hearty salad has interesting flavors and health benefits. A touch of healthy fats, lemon juice and herbs makes for a delicious, light vinaigrette. Rich in fiber, plant protein, vitamins, minerals and phytochemicals, it packs a great nutritional punch into your day.
Chickpea Bean Salad with Za’atar
This hearty recipe includes farro – an ancient variety of wheat from Italy, chickpeas – one of the first recorded plant foods grown in the Eastern Mediterranean, crunchy green beans, sun-dried tomatoes and bell pepper. Fresh herbs, lemon juice and extra virgin olive oil create a vibrant vinaigrette for this rustic, hearty dish, which is perfect as a one course meal or served as a side dish or salad with your meal.
Chickpea Tabbouleh
Here’s a fun, heartfelt twist on a classic tableau. Make this recipe the next time you cook Middle Eastern food like falafel, hummus, or roasted eggplant. Or even serve it as a rustic side dish for veggie burgers or veggie soup. Make it gluten-free by substituting a gluten-free grain.
Vegan sandwich with chickpea salad
Flavored with sea vegetables and fermented pickles, this chickpea-based sandwich filling is a perfect plant-based replacement for tuna salad in sandwiches and green salads. Rich in protein, fiber and other essential nutrients, this chickpea salad also provides support for healthy bacteria, complimenting fermented pickles – they feature live bacteria and are increasingly available in health food stores. This is truly one of my favorite recipes from my book Plant-Powered for Life.
Fried tofu with Moroccan apricot sauce
This is tofu and the chickpea dish is rich with the warm Moroccan spices and juicy sweet apricots. Apricot sauce served over a protein (usually chicken) is a traditional Moroccan dish. This vegan apricot tofu chickpea dish features fried tofu, chickpeas, a richly spiced apricot sauce, and brown rice.
Instant Pot Chickpea Curry
Turn to one Instant Pot to make this classic comfort dish in minutes. This 100% plant-based (vegan) Instant Pot Chickpea Curry pays homage to the vibrantly flavored Indian comfort food classic, Chana Masala. And it’s easy to make this rustic, protein-packed dish at home with just a few simple ingredients—chickpeas, canned tomatoes, spices, and cooked whole grains. Rich in flavor and nutrients, this is a simple way to get dinner on the table in minutes, thanks to the brilliance of the Instant Pot.
Moroccan Sorghum Chickpea Bowl
There’s nothing like a bowl of meal, filled with the goodness of whole grains, legumes and roasted vegetables. The flavors of Morocco—spices, lemons, and olives—shine in this easy, nutritious Moroccan Sorghum Chickpea Bowl. It’s perfect for meal prep—make this recipe and pack it for 4 healthy meals throughout the week. Or serve it up for your next family meal as a one-dish wonder.
Spicy Hummus Veggie Tacos
Hummus is a staple in my plant-based kitchen — you’ll always find it in my fridge. And you can use it for so much more than just a dip or spread. Hummus can be an ingredient in dishes. I turned to a spicy hummus to form the creamy base of these spring-fresh, easy veggie tacos. You can make them a great snack or turn these tacos into a meal with a serving of great rice and beans on the side.
Chocolate Peanut Butter Chickpeas
Spurred on by a jar of really good peanut butter, I was inspired to incorporate one of the greatest food romances of all time—peanut butter and chocolate—into a healthy vegan bar that you can feel really good about. You’ll never guess that these liquid peanut butter chocolate bars have an entire can of chickpeas in them. even liquid (aquafaba) is used to replace the eggs in this bar.
For more chickpea recipes, check out these other favorites:
Vegan Chana Masala
Brown rice chickpea salad with ginger tahini dressing
Chickpea Salad with Sorghum Masala
Easy Cauliflower Chickpea Tacos
Shawarma Bulgur Salad Bowl with Black Chickpeas
Vegetable tagine with chickpeas
Image: Creamy Chickpea Curry, Sharon Palmer, MSFS, RDN
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