How to cook with chickpeas

With their nutty flavor and buttery texture, chickpeas or Ceci as they are called in Italy, are a staple food for vegetarians and vegans.

As well as being packed with nutrients, they are cheap and versatile. Also commonly known as the garbanzo bean in Spain, chickpeas are one of the oldest cultivated legumes in the world.

Ceci are popular in central and southern Italy. They are used for flour in Liguria and Piedmonte, they put them in cookies in Abruzzo. They are used for Farinata (a kind of flat pancake) which is a street food snack with rosemary and black pepper. Farinata is crispy on the outside and creamy inside.

They are paired with Baccalà a salted fish and are made into Panelle in Sicily where they look like a fritter and have parsley added.

So as you can see chick peas are big in Italy it’s not all pizza and pasta! Here’s a bit more information on this little clever bean and how you can cook it…

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With their many nutritional benefits, chickpeas are a super-food, especially for non-meat eaters.

They are one of the most versatile legumes and can be brought dry or pre-cooked in cans.

Here are a few facts about this popular legume and some ways in which you can incorporate chickpeas into your diet.

The Nutritional Benefits of Chickpeas

• High in fiber

• Good source of iron

• High in protein

• Rich in zinc

• Good source of folate

• Low in fat

• Low in calories

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Ways to Incorporate Chickpeas into Your Diet

• Add chickpeas to salads and pizzas

• Mix into casseroles, soups, stews and curries

• Roast chickpeas with your favourite root vegetables for a quick and easy meal

• Chickpeas can be pureed with tahini, lemon juice, garlic, and salt to make hummus which can be used as a spread or a dip

• Chickpeas can be made into falafel or patties which are great to eat in pita pockets or burgers

Easy Chickpea and Spinach Curry Recipe

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Ingredients

• 2x 400g cans of chickpeas

• 2Tbsp butter

• 1 large onion

• 2 cloves of garlic

• 1tsp fresh ginger

• 1/2 tsp ground chili

• 1 tsp turmeric

• 1 tsp ground cumin

• 1 tsp curry powder

• 1x 400g can chopped tomatoes

• 1/2 cup tomato paste

• Salt and pepper

• 500g spinach, washed and chopped roughly

Instructions

1. Melt the butter in a large pan. Finely chop the onion, garlic, and ginger and saute in the butter over a medium heat until soft. Stir in the chili, turmeric, cumin and curry powder and cook for 1 minute.

2. Add the chopped tomatoes, tomato paste, and the chickpeas. Simmer over a low heat for 15 minutes.

3. Add the washed and chopped spinach and cook for a further 5 minutes, or until the spinach is cooked. Season with salt and pepper. Serve over rice.

Chickpea and Cashew Nut Patties

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Ingredients

• 1x 400g can of chickpeas

• 1/2 cup cashew nuts

• 2Tbsp olive oil

• 1 large red onion, finely chopped

• 1 Tbsp crushed garlic

• 1 Tbsp soy sauce

• 1/2 tsp ground cumin

• 1/2 cup breadcrumbs

• 1/2 cup flour

• 1 large egg

• 1/2 cup of fresh herbs, such as parsley, basil or chives

• Salt and pepper

Instructions

1. Heat the olive oil in a pan and sauté the red onion and garlic until soft. Add cumin and cook for a further 1 minute. Transfer into a large mixing bowl.

2. In a food processor, blend the chickpeas and cashew nuts together until they are the consistency of breadcrumbs. Add to the onion and garlic mixture.

3. Add the the remaining ingredients to the bowl and form into 8-10 patties. If the mixture is too wet add some more flour.

4. Fry patties on a BBQ or in a frying pan over a medium heat until they are browned and cooked right through.

We hope this was a useful introduction to chick peas and how to cook them. Filling and cheap to buy these should be a pantry staple for adding a bit of oomph to your meals.