5 recipes with chickpeas to make your life healthier

Recipes with chickpeas have become allies for people who want to eat healthily and with flavor. Just check out this post!

Despite being one of the least accessible legumes, chickpea It is full of nutrients, proteins, calcium, phosphorus and vitamins, among others. Furthermore, it has versatility, which you will discover today here at Kitchen Manual!

The first step to making recipes with chickpeas

Before making your recipes you need to do the soak of this legume, leaving it to soak in water for 12 to 24 hours, replacing the water at times. To cook the chickpeas, it must be done with new water.

This occurs due to the presence of phytate in this ingredient that prevents other nutrients from being absorbed during food consumption. Thus, soaking ensures that we obtain nutrients and quick cooking.

After you've learned this, let's move on to recipes with chickpeas?

CHICKPEA BURGER

Ingredients:

• Chickpeas – 2 cups of tea
• Garlic – 3 cloves
• Coriander powder – teaspoon
• Cheese slices
• Hamburger buns
• Tomato slices
• Lettuce leaves
• Salt to taste

Method of preparation:

1. Let's start this recipe by processing the chickpeas to make them crushed. Then add garlic, coriander and salt, and return to the processor to make a paste.
2. Then, using your hands, shape the paste into four consistent burgers. Heat a griddle (grill or frying pan) to grill one side of the burgers for 5 minutes (you can also freeze it if you don't consume it all).
3. Immediately after, grill the other side, pile with slices of cheese (1 or 2) on top of each burger, leaving for 5 more minutes, or until the cheese melts.
4. Finally, just finish the assembly by adding bread, lettuce and tomato and enjoy this deliciousness.

CHICKPEA PIE

Ingredients:

• Cooked and drained chickpeas – 2 cups
• Cooking water – 1/2 cup of tea
• Natural yogurt – 1 cup
• Eggs – 2 units
• Oil – 1/4 cup
• Wheat flour – 1 cup of tea
• Baking powder – 1 teaspoon
• Salt and black pepper to taste
• Oil and wheat flour for greasing

Filling:

• Ground meat – 300g
• Olive oil – 1 tablespoon (oil)
• Chopped onion – 1 unit
• Minced garlic – 1 clove
• Chopped tomato – 1 unit
• Salt and black pepper to taste

Method of preparation:

1. We start with the filling, heating the oil over medium heat in a pan, and sautéing the meat for 5 minutes or until the water dries completely.
2. Then add the onion and garlic, sautéing for 3 minutes. Turn off the heat and add the tomato and pinches of salt and pepper.
3. Now, continue blending the chickpeas in a blender, along with the cooking water, yogurt, eggs, oil and wheat flour to make them uniform. Add the yeast and add it using a spoon.
4. As soon as you pour half of this mixture into the pan (medium rectangular), already greased and floured, fill it with the filling and wrap it with the remaining dough.
5. To bake, leave in a preheated medium oven for 40 minutes to brown.
6. Then serve as you prefer, garnishing with tomato pieces.

CHICKPEAS WITH CHICKEN

Ingredients:

• Oil – 2 tablespoons
• Small chopped onion – 1 unit
• Minced garlic – 1 clove
• Cubed chicken breast – 500g
• Chickpeas – 300g
• Carrot cut into cubes – 1 unit
• Green pepper cut into cubes – 1/2 unit
• Yellow pepper cut into cubes – 1/2 unit
• Tomato paste – 1 tablespoon
• Vegetable broth – 4 cups of tea
• Salt and pepper to taste

Method of preparation:

1. First, heat the oil and sauté onion and garlic in a pressure cooker, add the chicken breast and brown it well.
2. Then add carrots, peppers and combine with tomato paste and chickpea vegetable broth.
3. Once seasoned with a pinch of salt and pepper, leave the pan covered and set over high heat. When the pressure starts to release, cook for 25 minutes over moderate heat.
4. If necessary, adjust the seasonings. Remove from heat and serve immediately.

CHICKPEA SOUP

Ingredients:

• Chickpeas – 500g
• Olive oil – 2 tablespoons
• Minced fillet – 200g
• Medium carrot in cubes – 1 unit
• Red onion – 1 unit (small and finely chopped)
• Medium tomatoes – 2 units (seedless and diced)
• Butter cabbage strips – 200g
• Water – 1 liter
• Salt to taste

Method of preparation:

1. First of all, grill your already chopped fillet in a pressure cooker and leave the lid on.
2. With the soaking done, add the chickpeas to this pressure cooker with the remaining ingredients, except for the water and cabbage.
3. Then mix and sauté over medium heat for 2 minutes.
4. Immediately after, mix the water and when it boils, reduce the heat. With the pan covered, cook for 30 minutes and then wait for the pressure to release completely.
5. To finish, add cabbage and return to the heat to let it wilt. If necessary, adjust the seasoning and you can now serve.

CHICKPEA PASTE

Ingredients:

• Garlic – 1 clove
• Cooked chickpeas – 1 ½ cups
• Water – 1 tablespoon
• Olive oil – 5 tablespoons
• Parsley – 6 branches
• Salt and black pepper to taste

Method of preparation:

1. Start with drained chickpeas, peel them and crush the garlic. Then Book.
2. Then, clean the parsley and then dry and chop it and set aside as well.
3. Process half the chickpeas, garlic, water and 3 tablespoons of olive oil, beating to transform into a smooth paste and transfer to a bowl.
4. Then add the chickpeas to this processor. Add the rest of the olive oil and beat quickly just to break up the grains.
5. Add the beaten grains to the paste in the bowl. Add the parsley, seasoning it with salt and pepper and that’s it!

So these were your recipes with chickpeas for you to make your menu much healthier, bon appétit!