A Beginner’s Guide to Cooking and Enjoying Chickpeas

Introduction

If you’re looking for a delicious, versatile, and nutritious ingredient to add to your diet, chickpeas are definitely worth considering. However, cooking chickpeas can be a bit of a challenge for some people, especially for beginners who are new to the world of legumes. In this article, we’ll provide a beginner’s guide to cooking chickpeas, along with creative recipes and tips to help you enjoy them in different ways.

A Beginner’s Guide to Cooking Chickpeas

Before we dive into the different ways to cook chickpeas, it’s important to talk about soaking. Soaking chickpeas overnight in water (or for at least 6 hours) is essential for several reasons. First, it helps to reduce cooking time, which means that your chickpeas will be tender and fully cooked in less time. Second, it helps to improve digestibility by breaking down complex sugars that may cause gas and bloating. Here’s how to soak and cook chickpeas using two different methods:

Method 1: Stovetop

1. Rinse 1 cup of dry chickpeas in a colander, and pick out any debris or broken pieces.
2. Place the chickpeas in a large bowl, and cover with water so that the water level is about 2 inches above the chickpeas.
3. Let the chickpeas soak overnight (or for at least 6 hours).
4. Drain and rinse the chickpeas, and place them in a pot with 4 cups of water.
5. Bring to a boil, then reduce the heat to low and simmer for 60-90 minutes, or until the chickpeas are tender.
6. Add salt or other seasonings at the end of cooking to flavor the chickpeas to your liking.

Method 2: Pressure Cooker

1. Rinse 1 cup of dry chickpeas in a colander, and pick out any debris or broken pieces.
2. Place the chickpeas in a pressure cooker, and cover with water so that the water level is about 2 inches above the chickpeas.
3. Let the chickpeas soak for at least 6 hours, or overnight.
4. Drain and rinse the chickpeas, and add 4 cups of fresh water to the pressure cooker.
5. Close the lid, and cook on high pressure for 10-15 minutes.
6. Use natural release for 10 minutes, then release the remaining pressure manually.
7. Add salt or other seasonings at the end of cooking to flavor the chickpeas to your liking.

Tips for Flavoring Chickpeas

One of the best things about cooking chickpeas is that they are incredibly versatile and can be used in a wide range of dishes, from salads to stews to spreads. Here are a few tips for how to season cooked chickpeas to make them even more delicious:

• Add spices like cumin, paprika, or turmeric to the cooking water for extra flavor.
• Drizzle olive oil and sprinkle salt and pepper over the cooked chickpeas for a simple and tasty snack.
• Mix chickpeas with chopped vegetables and a tangy dressing for a hearty salad.
• Add cooked chickpeas to soups, stews, or curries for extra protein and texture.
• Mash chickpeas with garlic, lemon, and tahini to make classic hummus.

10 Creative Ways to Cook Chickpeas for a More Exciting Mealtime

Cooked chickpeas are not only delicious on their own but can also be used in many different recipes to add flavor, nutrition, and texture. Here are 10 creative ideas for incorporating chickpeas into your meals:

1. Chickpea and Spinach Curry

Curry is a great way to use chickpeas, as their mild flavor makes them a perfect partner for spicy and flavorful sauces. This curry recipe features chickpeas, spinach, and a fragrant blend of Indian spices like cumin and coriander.

Ingredients:

• 1 onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon turmeric
• 2 cups cooked chickpeas
• 1 can diced tomatoes
• 3 cups spinach
• Salt and pepper, to taste

Directions:

1. In a large pot, sauté the onion and garlic in oil until onion is translucent.
2. Add the cumin, coriander and turmeric and stir.
3. Add the chickpeas, diced tomatoes, and a splash of water. Cook over medium heat for 10 minutes.
4. Add the spinach and let it wilt down. Season with salt and pepper to taste.
5. Serve over rice or with some naan on the side.

2. Roasted Chickpea Salad

Roasted chickpeas are crunchy and satisfying, making them a great addition to salads. This recipe combines roasted chickpeas with fresh greens, avocado, and a zesty lemon dressing.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 avocado, diced
• 4 cups mixed greens
• 1 lemon, juiced
• 2 tablespoons olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper

Directions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Place chickpeas in a bowl and drizzle olive oil on top. Season with paprika and toss to coat.
3. Spread chickpeas on prepared baking sheet and roast for 25-30 minutes.
4. In a large bowl, toss together mixed greens and avocado.
5. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
6. Add roasted chickpeas to the salad and drizzle with lemon dressing.
7. Enjoy!

3. Chickpea and Sweet Potato Burgers

Chickpea flour is a versatile ingredient that can be used as a binder in burgers, fritters, and other dishes. These vegan burgers combine chickpea flour with sweet potatoes and spices, making them a delicious and nutritious meal.

Ingredients:

• 2 cups cooked and mashed sweet potatoes
• 1 cup chickpea flour
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• Salt and pepper, to taste
• Olive oil, for frying

Directions:

1. In a large bowl, mix together mashed sweet potatoes, chickpea flour, garlic, smoked paprika, cumin, salt, and pepper.
2. Heat a large skillet over medium heat, and drizzle with olive oil.
3. Scoop the mixture into ¼ cup portions and roll into balls. Flatten into patties.
4. Cook in the skillet for 3-5 minutes on each side until golden brown.
5. Serve with your favorite burger toppings – sliced avocado, tomato, and lettuce make for a great combination!

4. Chickpea and Vegetable Stir-Fry

Stir-frying is a quick and easy way to use up any leftover vegetables in your fridge. This recipe features chickpeas, bell peppers, carrots, and broccoli in a flavorful soy sauce-based sauce.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 carrot, sliced
• 1 head broccoli, chopped
• 3 garlic cloves, minced
• 1 tablespoon grated ginger
• 2 tablespoons soy sauce
• 1 tablespoon agave nectar
• 2 tablespoons cornstarch
• 1 tablespoon olive oil

Directions:

1. In a small bowl, whisk together soy sauce, agave nectar, cornstarch, and ½ cup water.
2. Heat olive oil in a wok or large skillet over medium-high heat.
3. Add garlic and ginger to the pan and cook for 1-2 minutes.
4. Add vegetables to the wok and stir-fry until tender-crisp.
5. Add chickpeas and sauce, and stir until sauce thickens and vegetables and chickpeas are coated.
6. Serve over rice or quinoa.

5. Chickpea Stew

Nothing beats a hearty and warming stew on a chilly day. This recipe features chickpeas, potatoes, carrots, and fresh herbs in a savory tomato-based broth.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 potatoes, chopped
• 2 carrots, chopped
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 bouquet garni (fresh herbs tied together with kitchen twine)
• 1 can diced tomatoes
• 4 cups vegetable broth
• Salt and pepper, to taste

Directions:

1. In a large pot, sauté onion and garlic until tender.
2. Add the chopped potatoes and carrots, then add vegetable broth, diced tomatoes, chickpeas, and the bouquet garni.
3. Bring to a boil, then reduce heat to low and let simmer for 30-40 minutes, until the vegetables are tender.
4. Season with salt and pepper to taste.
5. Serve with a slice of crusty bread, if desired.

6. Chickpea and Tomato Paella

Paella is a flavorful rice dish that originates from Spain. This version features chickpeas, tomatoes, and a variety of vegetables, along with traditional paella seasonings like smoked paprika and saffron.

Ingredients:

• 3 cups vegetable broth
• 1 can chickpeas, drained and rinsed
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 cups Arborio rice
• 1 teaspoon smoked paprika
• 1 teaspoon saffron threads
• 1 can diced tomatoes
• Salt and pepper, to taste

Directions:

1. Heat the vegetable broth in a pot until hot and keep it on low heat.
2. In a separate pot, sauté onion and garlic in olive oil.
3. Add sliced peppers and sauté for 5-7 minutes, until softened.
4. Add Arborio rice to the pot and stir until coated with oil.
5. Add smoked paprika, saffron, and diced tomatoes to the pot and stir well.
6. Add a ladle full of hot vegetable broth to the rice and stir continuously until the liquid is absorbed.
7. Repeat the above step until all the broth is used, which should take around 20-25 minutes.
8. Stir in chickpeas, salt and pepper to taste, and let the rice sit for a few minutes before serving.
9. Garnish with chopped fresh herbs like parsley or cilantro.

7. Chickpea and Feta Tarts

These savory tarts make for a great appetizer or snack. They are made with puff pastry, chickpeas, and crumbled feta cheese, and can be customized with your favorite herbs and spices.

Ingredients:

• 1 sheet puff pastry, thawed
• 1 can chickpeas, drained and rinsed
• 1 garlic clove, minced
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh thyme
• Salt and pepper, to taste
• ½ cup crumbled feta cheese
• Olive oil, for brushing

Directions:

1. Preheat oven to 400°F.
2. Roll out puff pastry on a lightly floured surface.
3. Cut the pastry into 6 equal-sized squares.