By: Katie Schroeder & Beth Olson
Happy Meatless Monday! This week we are tackling the ever-popular, delicious chickpeas. Chickpeas, or garbanzo beans as they are sometimes called, are a type of bean that falls into the legume family. They come in two main varieties, the blond (which is most popular in western diets), and the black (more popular in Egyptian cuisine). These little beans are most well known for their staple role in Mediterranean, Middle Eastern, and Indian cuisines and are the major ingredients in foods such as hummus, falafel, and dal. Chickpeas are a wonderful source of protein, which is likely why they are so popular in vegetarian cuisines. They also boast a hardy content of dietary fiber, as well as being a significant source of calcium, folate and vitamin A. Their versatility, high protein content and variety of minerals and vitamins are what make them such a great option for any Meatless Monday.
As mentioned earlier, there are the obvious uses of chickpeas, those which have been used for centuries, the hummuses and falafels, but there are also many less common ways to incorporate chickpeas into your diet. These are just a few ideas:
- Chickpea “Chicken” Salad: When mashed and mixed with some mayo, spices, chopped red onion and pickles, chickpeas can mimic a fan favorite, chicken salad. Perfect for picnic sandwiches and lunch wraps, this a great way to get some protein, and extra vitamins and minerals into a summer classic.
- Salad Toppings: Looking for an easy, healthy protein source in any salad? Roasting a can of chickpeas with olive oil, salt, and some spices can add some crunch, and protein to a summer salad.
- Taco “Meat”: Finely chopped or mashed then sauteed with some olive oil and taco seasoning, this meat replacement is a great way to get your protein in your tacos, with a more sustainable spin.
Chickpeas are an incredibly versatile ingredient and are delicious in one of their more traditional dishes, or in any way you choose to use them. Eating chickpeas this Meatless Monday, or any in your future, ensures a great source of protein, dietary fiber, and vitamins. Check out some more recipe ideas from the USDA with these links!
https://wicworks.fns.usda.gov/recipe/crispy-roasted-chickpeas
https://wicworks.fns.usda.gov/recipe/chickpea-and-kale-salad/printable/print