Here are 15 Easy Garbanzo Bean Recipes for your to try! We’re about to take nutritious chickpeas to a whole new level! From salads to soups, hummus and burgers- garbanzo beans are a versatile addition to any meal.
What Are Chickpeas?
Chickpeas, also called garbanzo beans, are part of the legume family named Fabaceae. They are small and round with colors ranging from tan to dark brown or even black.
Considered highly nutritious, chickpeas are high in protein, fiber, folate and iron. They are the main ingredient in hummus and are used in a variety of dishes including salads, soups, stews and curries.
How to Cook Garbanzo Beans
You can cook garbanzo beans in many different ways. It’s best to pre-soak dried garbanzo beans overnight and then boil with water on the stovetop until tender. If you’re using a slow cooker, they’ll need to simmer for at least 4 hours with an ample amount of liquid. You can also use a pressure cooker or Instant Pot to cook them in under an hour.
Best Garbanzo Bean Recipes
1. Garbanzo Bean Salad
If you want a vegetarian meal that is ready in 10 minutes, then look no further! This garbanzo bean salad is is loaded with olives, cucumber, tomatoes, onions and chickpeas of course. It’s fresh, quick and a must-try!
2. Spicy Roasted Garbanzo Beans (Baked Chickpeas)
This spicy roasted garbanzo bean recipe is the ultimate homemade snack with a kick. Vegan and gluten-free, they’re a fabulous topping for salads and other dishes!
3. Garbanzo Bean Soup
What do you crave on a cold or rainy night? Soup! This garbanzo bean soup is comfort food at its finest with complementary flavors and a delicious aroma wafting through your kitchen.
4. Instant Pot Garbanzo Beans
When you want to cook chickpeas quickly and easily, look to the Instant Pot. This recipe gets you the healthy protein, vitamins and fiber of garbanzo beans in no time!
5. Air Fryer Chickpeas
When you want a healthy snack on the go, these Air Fryer chickpeas really hit the spot! Crunchy, crispy, and full of flavor, they’re ready in just 15 minutes.
6. Hummus
Hummus is a Mediterranean recipe that has stood the test of time! You can use it as a dip, a spread, or even as a topping! All you need are chickpeas, tahini, garlic, lemon, and olive oil.
7. Chickpea Quinoa Bowl
Here’s a must-try Moroccan dish that tastes as good as it looks! Full of texture, color, and flavor! Each bite is loaded with raisins, dates, and carrots! Yum!
8. Falafel Pita Sandwiches
It’s chickpeas in sandwich form! This timeless falafel pita recipe will quickly win you over. The soft pita, falafel sauce, and lime will dazzle your tastebuds! Jazz it up or down with your favorite veggies.
9. Chickpea Veggie Burgers
It can be tough to find a tasty vegetarian burger, but not anymore! This chickpea veggie burger takes garbanzo beans to their fullest potential. You’ll make this recipe over and over again!
10. Moroccan Chickpea Soup
Quick, grab the cumin, paprika, and cinnamon for this one. This flavorful Moroccan chickpea soup is a vegan side dish that is comfort food at its best!
11. Chickpea Curry
Flavorful and budget-friendly? Sign me up! I could eat this dish every day, and you’d never guess it’s vegan too. By the way, don’t forget a sprinkle of fresh lime!
12. Chana Masala (Indian Chickpeas)
Skip the restaurant and make this classic Indian dish yourself. It’s a delicious vegan dish with a sumptuous sauce, perfect on rice, potatoes and other sides. Plus, it’s easier to make than you think!
13. Fried Chickpeas (Sauteed Chickpeas)
Only four ingredients and 10 minutes of prep are all you need for these fried chickpeas. They’re a healthy snack packed full of nutrients. The best part? You can adapt the spices to make it truly your own!
14. Crunchy Chickpeas
The perfect crunchy snack made two ways! Packed with protein, these are super addictive and ready in less than 20 minutes!!
15. Chickpeas and Rice
This vegan recipe is a balanced and healthy Mediterranean staple that’s easy to make on the stovetop. You can even feed a crowd in less than 30 minutes!
How Many Calories Are in Chickpeas?
Are you looking to stay on the healthier side of eating? Then you may be happy to know that 1 ounce of chickpeas contains just 46 calories! Otherwise stated 1 cup of chickpeas is 269 calories according to the USDA.
What are the Benefits of Chickpeas?
Beyond their many flavors and recipes, chickpeas have a multitude of health benefits. They can reduce diabetes, improve your gut flora, help lower cholesterol and can even help fight obesity. The most surprising benefit perhaps is mental health benefits! So try adding more chickpeas into your regular diet.
Are Chickpeas Keto?
Despite their many other benefits, chickpeas are not keto-friendly. The reason? One serving contain about 13 net carbs.
Are Chickpeas Gluten-free?
Chickpeas are indeed gluten-free just like all beans. In fact, some gluten-free recipes even call for chickpea or garbanzo bean flour as an ingredient.
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Garbanzo Beans Chickpea Salad
Ingredients
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon minced garlic
- salt and pepper or to taste
- 15 oz garbanzo beans drained and rinsed
- 1 cup arugula
- 1 cup cherry tomatoes sliced
- 1/2 cucumber sliced
- 1/2 medium red onion thinly sliced
- 1 avocado sliced
- 1/4 cup chopped cilantro
- optional pomegranate
Instructions
- In a medium bowl, mix together olive oil, lemon juice, garlic, salt and pepper.
- In a large bowl, mix together the rest of the ingredients.
- Add the salad dressing. Toss to coat. Serve and enjoy!
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