Gaga for Garbanzos: 20 Ways to Cook 1 Can of Chickpeas

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By: , SparkPeople Blogger
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If you're not a legume lover, chickpeas just might convert you. Also known as garbanzo beans, they're in the same family as lentils, soybeans and peanuts. Proof that good things come in small packages, these petite peas are big on health benefits.

How Chickpeas Can Boost Your Health

A single cup of cooked garbanzo beans contains a whopping 15 grams of protein and 12 grams of fiber, along with generous amounts of folate, manganese and other vitamins and minerals. As if that wasn't reason enough to chow down on chickpeas, they also help to control blood sugar levels, promote proper digestion and protect against cancer and heart disease. And if you're trying to lose or maintain weight, you'll appreciate how they help you feel fuller longer, reducing the risk of overeating and giving into high-calorie cravings.

Where to Find Chickpeas

You can purchase dried (fresh) chickpeas at your local farmers market or supermarket produce section, but they're also available pre-cooked, either frozen or canned. Although the dried version typically has the best taste and texture, pre-cooked chickpeas are a smart shortcut when you're too busy to prepare them from scratch—and they serve up nearly the same vitamins and nutrients as their uncooked counterparts. When using canned chickpeas, be sure to rinse them first to enhance their taste and cut back on the sodium level.

1 Can, 20 Delicious Recipes

Don't let all the health benefits fool you: Chickpeas can enhance the taste and texture of a wide range of recipes, from soups and salads to snacks and sandwiches. Still skeptical? After feasting your eyes on these delicious dishes, you'll want to adjust your weekly meal rotation accordingly.

Butternut Squash Stew with Chickpeas, Raisins and Almonds over Whole Wheat Couscous: Hearty chunks of butternut squash and earthy chickpeas are the basis of this flavorful vegan stew, served over whole wheat couscous.


Image via All Roads Lead to the Kitchen

Zucchini Boats with Chickpeas in Tomato Hummus: Chickpeas and hummus are the stars of this veggie-packed, high-protein appetizer.


Image via Archana's Kitchen

Chickpea Soup with Almonds and Saffron: A few seemingly random ingredients yield a surprisingly delicious and easy soup.


Image via All Roads Lead to the Kitchen

Indian Cauliflower Fried Rice with Chicken and Roasted Chickpeas: Loaded with delicious Indian flavors, this low-carb dish adds an ethnic flair to your meal rotation.


Image via Jo Cooks

Roasted Broccoli with Feta and Chickpeas: Perfect for entertaining, this super easy side dish can be made ahead and is great at room temperature.


Image via The Forest Feast

Eggplant Ragout with Tomatoes and Chickpeas: When you need a quick and easy meatless weeknight meal, this creamy vegan recipe delivers deliciously.


Image via Avocado Pesto

Spiralizer Greek Salad: In this light and refreshing side dish, chickpeas are joined by cucumbers, tomatoes, basil, chickpeas, feta cheese and balsamic vinaigrette.


Image via A Pinch of Healthy

Chickpeas with Caramelized Onions: In this Greek-style dish, chickpeas are pressure-cooked, then tossed with caramelized onions and herbs.


Image via Archana's Kitchen

Crispy Oven Roasted Curried Chickpeas Recipe: Quite possibly the perfect snack, it's easy on the budget, full of fiber and packed with protein—not to mention crispy and delicious!


Image via Archana's Kitchen

Lamb and Chickpea Tagine: This Moroccan-inspired, one-pot dish features melt-in-your-mouth lamb, chickpeas and golden raisins.


Image via Jo Cooks

Chickpea Shawarma Dip: Good luck not double-dipping in this creamy, savory dip.


Image via Minimalist Baker

Mediterranean Cucumber Chickpea Salad: Simple and fresh, this salad works as a side dish or a satisfying meal.


Image via Gimme Delicious

Roasted Vegetable and Chickpea Tacos: Chickpeas are joined by fresh veggies and a zesty tahini sauce for a can't-miss summer dish.


Image via The Forest Feast

Vegan Breakfast Scramble with Chickpeas and Cauliflower: Get the day off to a healthy start with this super simple, satisfying recipe.


Image via Avocado Pesto

Zucchini Chickpea Quinoa Salad: This dish receives a full complement of fresh veggies, including zucchini, green onions, fresh parsley and a spiced olive oil dressing.


Image via A Cedar Spoon

Italian Chicken Skillet with Chickpeas, Tomatoes and Peppers: With just one pot and 30 minutes, you'll have a delicious dinner with chickpeas, tomatoes and peppers.


Image via Family Food on the Table

"Cheesy" Coconut Sautéed Chickpeas and Kale: It smells like cheese and tastes like cheese, but this delish dish is actually vegan!


Image via Fannetastic Food

Spicy Buffalo Chickpea Wraps: When you're craving something satisfying but quick, throw together these delicious weeknight wraps.


Image via Minimalist Baker

Sweet Potato Coconut Curry Soup: This luxuriously creamy and naturally sweet soup is a hearty meal in itself.


Image via Minimalist Baker

Sun-Dried Tomato Basil Hummus: Flavored with garlic, lemon and paprika, this creamy dip also includes protein-packed garbanzo beans.


Image via Simply Sissom

What are your favorite ways to enjoy garbanzo beans?



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