MEDITERRANEAN CHICKPEA SALAD
This Mediterranean Chickpea Salad only takes 10 minutes to make and it's packed with protein and nutrients! Whether you serve it as a sandwich, salad, part of a grain bowl, or eat it plain with a spoon, these chickpeas are completely customize-able and perfect for lunch on the go, snack time, potlucks or an easy weeknight dinner!Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.
Provided by Cheyanne Holzworth
Time 10m
Number Of Ingredients 18
Steps:
- Make the Tahini Mayonnaise: In a small bowl whisk together all ingredients. Season with salt and pepper to taste. Set aside in the refrigerator until ready to use.
- Make the Smashed Chickpea Salad: Place chickpeas in a medium sized mixing bowl and use a potato masher or fork to lightly mash the chickpeas (gently mash to keep some of the chickpea texture). Add in 3 tablespoons of the tahini mayonnaise, za'atar, cumin, salt, garlic powder, sundried tomatoes, feta, scallions and a pinch of black pepper. Taste and adjust for seasoning with salt and pepper. If a creamier salad is desired, add more tahini mayonnaise a tablespoon at a time*.
- For the Sandwich: Spoon a generous amount of the chickpea salad onto two slices of (toasted) bread. Top with desired garnishes. Slather a bit of the tahini mayonnaise on the remaining two slices of bread and place (mayo side down) on top of garnishes to complete sandwich. Enjoy!
Nutrition Facts : Calories 172 kcal, Carbohydrate 8 g, Protein 4 g, Fat 14 g, SaturatedFat 4 g, Cholesterol 21 mg, Sodium 456 mg, Sugar 2 g, ServingSize 1 serving
21 MEDITERRANEAN CHICKPEA RECIPES THAT ARE NOT HUMMUS: HOW TO COOK CHICKPEAS
Once you learn how to cook chickpeas on the stovetop, you can store them in the fridge for up to 5 days to use in any of my Mediterranean chickpea recipes!
Provided by Suzy Karadsheh
Categories Dinner
Time 50m
Number Of Ingredients 6
Steps:
- Soak the chickpeas. You can either soak them overnight or try the quick soaking method. To soak overnight, put the chickpeas in a large bowl and add plenty of water to cover the chickpeas by a good 3 inches. Set aside for 24 hours. For the quick soak method, put the chickpeas in a pot and add 6 cups of water. Bring to a boil and cook for 2 minute. Turn the heat off, cover and let the chickpeas soak for 1 hour. Drain.
- Stovetop Method. In a large cooking pot, put the chickpeas and 1 teaspoon of baking soda. Cook over medium-high heat, tossing constantly for about 3 to 4 minutes. Add 7 cups of water to cover the beans by several inches. Season with a big pinch of kosher salt (about 1 teaspoon or more if you like). Add the bay leaf and garlic. Bring to a boil, then turn the heat down and simmer, skimming off any foam or skins that float to the top. Chickpeas will cook anywhere from 40 minutes to 1 ½ hour or until tender (cooking time will vary depending on the type and freshness of the chickpeas).
Nutrition Facts : Calories 138.4 kcal, Carbohydrate 23.1 g, Protein 7.3 g, Fat 2.3 g, SaturatedFat 0.2 g, Sodium 54.8 mg, Fiber 6.6 g, Sugar 4 g, UnsaturatedFat 1.5 g, ServingSize 1 serving
MEDITERRANEAN CHICKPEA STEW
Chickpeas, eggplant, onions, tomatoes, and lots of olive oil stew together to create a traditional Mediterranean meal for your family. Serve with couscous, rice, pasta, or pita bread.
Provided by Buckwheat Queen
Categories Soups, Stews and Chili Recipes Stews
Time 50m
Yield 4
Number Of Ingredients 13
Steps:
- Heat olive oil in a Dutch oven over medium heat. Add onion to the hot oil and cook until soft and translucent, about 5 minutes. Add parsley and garlic; cook and stir for 2 minutes. Add shredded carrot; stir often for 1 to 2 minutes. Add cubed eggplant and saute for 2 to 3 minutes.
- Pour in chickpeas and tomatoes. Add broth, oregano, thyme, and cayenne pepper. Mix and bring to a boil. Reduce heat and simmer until stew has thickened and the vegetables are soft, about 15 minutes. Add more broth if necessary. Season with salt and pepper.
Nutrition Facts : Calories 325.6 calories, Carbohydrate 37 g, Fat 16.8 g, Fiber 11.8 g, Protein 9.8 g, SaturatedFat 2.3 g, Sodium 124.9 mg, Sugar 8.7 g
MEDITERRANEAN SMASHED CHICKPEAS
You smash half the chickpeas in this recipe to make a spread, sort of a warm rustic hummus enhanced with garlic cumin and hot pepper, along with a liberal drizzle of olive oil. You can use either freshly cooked dried beans or canned chickpeas (also known as garbanzo beans), though freshly cooked is always preferable. Tuck some into a pita for a vegetarian sandwich or serve as a dip to eat with bread and olives; a dollop of minty yogurt and a drizzle of tahini sauce make nice additions.
Provided by David Tanis
Categories quick, condiments, dips and spreads, appetizer
Time 30m
Yield About 3 1/2 cups chickpea spread
Number Of Ingredients 12
Steps:
- Put 3 tablespoons olive oil in a heavy-bottomed saucepan over medium heat. Add onion, season with salt and pepper, and cook gently until softened, about 10 minutes. Raise heat to medium-high. Add garlic, cumin, red pepper flakes and celery. Stir to combine let sizzle without browning for 1 minute.
- Add chickpeas and let them heat through. With a potato masher or wooden spoon, crush about half the beans. Stir well, taste and adjust seasoning. Add 1/2 cup water (or bean cooking liquid if you have it) and let mixture simmer briskly for a minute or two. Stir in lemon juice and 2 tablespoons olive oil. Serve warm in pita or as a dip or side dish. Garnish with quartered eggs, accompanied by minted yogurt and tahini sauce, if desired.
TUSCAN MASHED CHICKPEAS
Steps:
- Pour the chickpeas into a colander and rinse them under cold running water. Drain well. Place the chickpeas in the bowl of a food processor fitted with the steel blade. Add the chicken stock and pulse until the chickpeas are coarsely pureed.
- In a medium (10-inch) saute pan, heat 3 tablespoons of olive oil over medium heat. Add the tomato and saute for 3 to 4 minutes, until the tomato is softened. Add the garlic and cook for 1 minute more. Add the chickpeas, stirring to combine with the tomatoes and garlic. Cook for about 5 minutes, stirring occasionally, until heated through. Off the heat, stir in the Parmesan, parsley, lemon juice, 2 teaspoons salt, and 1 teaspoon pepper and taste for seasonings. Pile in a serving bowl, drizzle with extra olive oil, and serve with shards of grilled country bread.
MEDITERRANEAN CHICKPEA SALAD
Chopped fresh veggies add crunch to the creamy texture of chickpeas, which are a good source of protein, folate, fiber, and iron.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Number Of Ingredients 14
Steps:
- Place chickpeas, soaking liquid, and 3/4 teaspoon salt in a large pot. Liquid should cover by 2 inches; adjust as necessary. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until chickpeas are tender, about 40 minutes. Drain, and transfer to a bowl. (Makes 3 cups chickpeas.)
- Meanwhile, using a chef's knife, press flat side of blade back and forth across garlic and remaining 1/2 teaspoon salt to make a paste. Transfer to a bowl, and whisk in peppercorns, vinegar, oil, and oregano. Pour dressing over chickpeas. Let stand, stirring once or twice, for 30 minutes. Toss in tomatoes, cucumber, bell pepper, carrots, scallions, parsley, and basil.
Nutrition Facts : Calories 196 g, Fat 6 g, Fiber 8 g, Protein 8 g, Sodium 424 g
MEDITERRANEAN CHICKPEAS
Add this to your meatless Monday lineup. It's great with feta cheese on top. -Elaine Ober, Brookline, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- In a small saucepan, bring water to a boil. Stir in couscous. Remove from heat; let stand, covered, 5-10 minutes or until water is absorbed. Fluff with a fork., Meanwhile, in a large nonstick skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer. Sir in remaining ingredients; heat through, stirring occasionally. Serve with couscous.
Nutrition Facts : Calories 340 calories, Fat 10g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 677mg sodium, Carbohydrate 51g carbohydrate (9g sugars, Fiber 9g fiber), Protein 11g protein.
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