Many people still eat few vegetables. We find them too boring, too mealy, or just do not know what to do with them. Sad, because used vegetables can be a fantastic addition to your meals. Moreover, they are incredibly healthy. It is not for nothing that the Nutrition Center recommends eating a portion of it every day.
In this blog we Mumbai Square make it easy for you with one of the most versatile vegetables: the chickpea. With no chickpeas, you cannot use an excuse. And will this be a few new favorites at the dinner table?
Still quick: what makes these chickpeas exactly so healthy? Like all vegetables, they not only contain a lot of protein and slow carbohydrates, but also a large amount of fiber. They are healthy for your intestines and provide long-lasting satiation. Also chickpeas contain a lot of tryptophan, an amino acid that is essential for the production of happiness hormones.
And then there are the necessary vitamins and minerals: vitamins, A, B6 and C, for example, and calcium, iron and magnesium. The presence of iron and B vitamins makes chick peas an excellent substitute meat. They are also ideal for a vegetarian day!
But how do you use chickpeas if you have not been cooking so often? Below we mention seven quick and easy recipes to get inspiration from! You can, of course, endlessly vary with it; your menu will only become healthier.
A classic, but that’s why we can hardly skip it. Humus can be made by mixing a can of chickpeas in the blender with tahini, garlic, olive oil and lemon juice. Very easy, and incredibly versatile! For example, you can use the humus as a dip for raw vegetables. You can also spread your bread with it.
Finish the fill with grilled vegetables, chicken fillet, avocado or any other addition of your choice. You can even use a marinade, for example for chicken. And also as a salad dressing it certainly works wonders.
- Roasted chickpeas
Another super easy option that you can use, takes a can of chickpeas, eat well and dry with kitchen paper. Then mix with a dash of olive oil and herbs of your choice. Tasty options include paprika powder, pinch of cayenne pepper or garlic powder.
Spread out on a baking tray and roast in 200-30 minutes at 20-30 minutes. For example, you can use the roasted chickpeas as a kind of healthy cocktail nuts! You can also cook with it again. For example, they are delicious in wraps, with some lettuce, and a spoonful of fresh yoghurt.
- Curry with chickpeas
Curry is a great way to get lots of vegetables – and then almost without you realizing it. Of course you can use meat or fish, but chickpeas are the perfect basis for a vegetarian curry. First fry a chopped onion and a spoon of curry paste. You can also use your own spice mix here.
Fry the chickpeas and all the vegetables you add, and add a can of coconut milk. Let it simmer and you have a delicious creamy and tasty curry! Serve, for example, with unpolished rice, a handful of cashew nuts, coriander and some lime juice.
- Chickpea salad
Rather to something fresh? Then with a chickpeas as a base is probably the ideal recipe for you. There are hundreds of recipes for this – if you want to find new variations! You can make a delicious salad with tomatoes, chopped red onion, feta and slices of chili pepper.
Add mint and basil to give a flavor of the juice and olive oil. Of course, you can always add more vegetables. Fresh spinach leaves are an excellent extra with this recipe.
You will probably have bought falafel balls in the supermarket. You can also make it yourself, and it is still a lot better! Mix 400 g chickpeas in the blender with a chopped onion and an egg. Add a hand of parsley, a teaspoon of ground coriander and a tablespoon of ground cumin.
Mix in a coarse mixture in the food processor and make a kind of meatballs. Then you only have to bake it for ten minutes in a frying pan! You can serve delicious on a wrapper, with lettuce, tomatoes and garlic sauce. Or go for your own favorite variation!
- Pasta with chickpeas
Huh, pasta with chickpeas? Hell yes! You also do not add extra vegetables to your sauce, but also extra proteins. A win-win, that is.
Fry diced eggplant and courgette over medium heat until tender. Add 800 g of tomato cubes and a can of chickpeas, and simmer for a further ten minutes. Ready is your blazing fast sauce! Of course you can also add all kinds of herbs, but you just have a delicious recipe for pasta sauce.
- Chickpea soup
A hearty soup of chickpeas is ideal with the autumn weather of the last week. Moreover, you can also put it together very easily! Boil has a medium-sized potato and a can of chickpeas towards the end. In the meantime, cut in the thin slices and fry slowly in a frying pan in a little butter.
Drain the potato and chickpeas and add to the frying pan. Add half a liter of stock and simmer for another 15 minutes. You can then puree the soup, or just eat it! Serve with some Parmesan cheese and possibly a small dash of olive oil.