Chickpeas, Please!

Chickpeas are another wonderful legume (small protein and fibre-packed morsels) that are widely available both canned and dry! The canned variety is a bit more expensive but they’re immediately ready-to-use (seriously, you can just dump them into a sauce or soup and they’re good to go once they’re heated through!). Dry chickpeas require soaking overnight and being boiled until tender (like pasta or potatoes) before they’ll be ready to eat. However you choose to get your peas on, try them in these delicious recipeas! (Haha, I couldn’t resist…)

Creamy Chickpea Salad Sandwiches

Super simple and satisfying sandwiches (or wraps!) to make a great packed lunch or quick dinner.

Makes up to 4 sandwiches/wraps.

INGREDIENTS

Non-perishables

• 1 can (15oz) chickpeas, drained (or ~1 cup dry chickpeas, prepared according to package instructions)

Fresh/Frozen

• 2 spring onions, chopped
• 1 ripe avocado
• Several lettuce leaves
• Any other veggies you like in your sandwiches!! (e.g. tomatoes, cucumber)
• 8 slices whole wheat bread (can substitute with 4 whole wheat pitas or 10-inch tortillas)

Seasonings

• 4 tbsp light mayonnaise
• 1 tsp black pepper
• 1/2 tsp garlic powder
• Optional: 2 tsp Sriracha or other hot sauce

INSTRUCTIONS

1. Lightly mash chickpeas with a fork (to desired chunkiness).
2. Add seasonings to chickpeas and mix well.
3. Peel and mash or slice avocado.
4. Spread 1/4 of chickpea filling onto bottom slice of whole wheat bread (or into pita/tortilla). Spread 1/4 mashed or sliced avocado onto top slice of bread.
5. Layer several lettuce leaves on top, add any other veggies or toppings of your choice, and combine your sandwich!

Chickpeas with Potatoes and Peas

This is a quick, delicious meal (that can easily be vegetarian or vegan if you use vegetable broth and a plant-based oil instead of margarine) with the warmth of yummy curry seasonings.

Serves: 4

INGREDIENTS

Non-perishables

• 1 can vegetable or chicken broth (PLUS 1/2 cup water)
• 1/2 cup canned crushed or diced tomatoes
• 1 can chickpeas, drained and rinsed
• 1 tbsp oil or margarine

Fresh/Frozen

• 1 1/2 cups peas or green beans (can used fresh, frozen, or canned)
• 1 onion, chopped
• 2 cloves garlic, minced
• 2-3 medium potatoes, washed and cut into 1/2-inch pieces

Seasoning

• 1 tsp cumin
• 1 tsp turmeric
• 1 tsp ginger
• 1 tsp salt
• 1/2 tsp pepper

KITCHEN EQUIPMENT

• Saucepan/large frying pan

INSTRUCTIONS

1. In large frying pan/saucepan, heat oil or margarine over medium heat and saute garlic and onion until tender (about 5 minutes).
2. Add all remaining ingredients (potatoes, vegetable/chicken broth + water, crushed tomatoes, cumin, turmeric, ginger, salt, pepper, chickpeas, and peas/beans). Bring to a boil, then reduce heat and simmer until potatoes are tender.
3. Add more water to mixture as needed to prevent drying out while potatoes are cooking.
4. Serve on its own or over rice.

Spicy Chickpea Pasta

This recipea (sorry, still couldn’t resist) is very versatile and you can add any vegetables you like! Note: if you have a sensitive stomach (e.g. irritable bowel syndrome), it may be best to leave out the garlic and onion. You can adjust the amount of chili powder (or leave it out altogether) based on your preference.

INGREDIENTS

Non-perishables

• 1-2 cups uncooked pasta (rotini, fusili, macaroni)
• 2 tbsp oil (olive oil recommended)
• 3/4 cup chicken or vegetable broth
• 1 3/4 cup canned crushed tomatoes
• 1 can chickpeas, drained and rinsed

Fresh/Frozen

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 1 carrot and/or 1 red bell pepper, chopped
• 1 1/2 cup frozen green beans or peas
• Feel free to add additional vegetables!

Seasoning

• 2 tsp chili powder
• 1 tsp cumin
• 1/2 tsp salt
• 1/2 tsp pepper

KITCHEN EQUIPMENT

• Saucepan/pot
• Large frying pan

INSTRUCTIONS

1. In a large saucepan, cook the pasta in boiling water until tender (according to package instructions). Drain.
2. While pasta is cooking, heat oil in large frying pan on medium-high heat. Add garlic and onions and fry until they start to soften.
3. Add carrot (and/or red bell pepper) and cook until soft.
4. Add chicken/vegetable stock, crushed tomatoes, chickpeas, green beans, chili powder, cumin, salt, and pepper. Stir.
5. Cook until hot and bubbly and green beans are completely heated through.
6. Pour sauce over cooked pasta and serve.

Salmon Cakes

Serving suggestion: add a little hot sauce (ex/Sriracha chili sauce) to a little mayonnaise (to your taste and spiciness preference) to serve as a sauce for your salmon cakes!

Makes: ~6 salmon cakes

INGREDIENTS

Non-perishables:

– 1 can salmon

– Canola or vegetable oil

– Optional: flour

Fresh or frozen:

– 2-3 slices stale bread (the ends work really well for this!) cut into very fine pieces or breadcrumbs

– 1 egg

– 1/2 a medium-sized onion, diced

– Optional: 1/2 a red bell pepper, diced

Seasonings:

– Optional: paprika, Italian seasoning
– pepper

 

COOKING TOOLS

– Medium-sized mixing bowl

– Frying pan

– Baking sheet (if you would like to bake your salmon cakes)

– Spatula

– Paper towel

DIRECTIONS

1) Saute onion and pepper in frying pan until tender.

2) Preheat oven to 375 degrees Celsius (if baking your salmon cakes)

3) Add sauteed onion, pepper, bread pieces/breadcrumb, salmon, egg, and seasonings to the mixing bowl. Blend well with a fork.

4) Shape mixture into patties with your hands (optional step: very lightly coat each patty in flour if you want to fry them)

5)  Place patties on a lightly greased baking sheet and bake for 10-15 minutes, until golden brown, OR fry at medium heat with a drizzle of oil in a frying pan until firm throughout and golden brown on the outside.

6) Remove patties from oven or frying pan and place on a paper towel to absorb any excess oil.