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

Chickpea 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.
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Black [Bean] Magic!

Canned black beans are packed with fibre, so they can help you stay full and maintain a healthy bowel. They are also high in protein, making them a good meat substitute that can be used to make many delicious recipes!
Black Bean Brownies
Black Bean Brownies
Surprise! Black beans aren’t just for savoury dishes–they are often substituted for flour to make some healthy desserts! Try them in your next chocolate cake or in these mouthwatering brownies.
Serves: ~4
INGREDIENTS
– 1 (15oz) can black beans, drained and rinsed very well
– 3 tbsp cocoa powder
– 1/2 cup quick oats
– 1/4 tsp salt
– 2 tbsp sugar
– 1/4 cup vegetable oil
– 2 tsp vanilla extract (optional)
– 1/2 tsp baking powder
– 1/2 cup chocolate chips
COOKING TOOLS
– Oven
– Food processor or good blender, or a potato masher and lots of elbow grease 😉
– Greased 8×8 inch pan
DIRECTIONS
1) Preheat the oven to 350F.
2) Combine all ingredients except the chocolate chips in the food processor (or really good blender); blend until smooth.
3) Stir in chocolate chips, then pour into a greased 8×8 inch pan
4) Optional: Sprinkle extra chocolate chips on top
5) Bake for 15 minutes, then let cool for at least 10 minutes before cutting into bars/squares.
Cuban Black Bean Soup
Black Bean Soup
Nothing satisfies quite like hot soup on a cold or drizzly day.
Serves: ~4
INGREDIENTS
Non-perishables
– 3 (15oz) can black beans; 2 undrained, 1 drained and rinsed
– 2 tbsp olive oil
– 1 can chicken broth (+1 can water)
– 1 can chili style stewed tomatoes, undrained
Fresh/Frozen
– 1 onion, diced
– 4 garlic cloves, minced (can substitute garlic powder or granulated garlic)
Seasoning
– 1 tsp ground cumin
– Salt and pepper to taste
COOKING TOOLS
– Medium-sized pot
– Wooden spoon
– Blender
DIRECTIONS
1) In a medium-sized pot, heat olive oil at medium heat.
2) Add onion, 1 can of the black beans, cumin, and minced garlic to pot. Cook until softened (4-5 minutes).
3) Place 2 cans of the undrained beans, tomatoes, and broth in the blender and blend until pureed (smooth).
4) Add puree to the pot and bring to a boil.
5) Reduce heat and simmer for 15 minutes, stirring occasionally.
Black Bean, Corn, and Zucchini Quesadillas
Quesadillas
These quesadillas are perfect for a quick weeknight dinner!
Serves: ~4
INGREDIENTS
Non-perishables
– 1 tsp canola oil
– 1 (15oz) can black beans, rinsed and drained
Fresh/Frozen
– 2 cups diced zucchini
– 1 (10oz) package frozen whole-kernel corn (can substitute canned whole-kernel corn)
– 4 (8-inch) whole wheat tortillas
– 2 cups (8oz) shredded reduced-fat cheese of choice, divided between 4
Seasoning
– Optional: 1 cup salsa, divided between 4
– Optional: 1 cup guacamole, divided between 4
– Optional: 1 cup sour cream, divided between 4
COOKING TOOLS
– Pan or skillet (large, non-stick)
– Spatula
DIRECTIONS
1) Heat oil in a large non-stick skillet over medium-high heat.
2) Add zucchini and corn; saute for 5 minutes (or until vegetables are tender).
3) Remove from heat and stir in beans.
4) Place whole-wheat tortilla onto pan, and layer vegetable mixture over half the tortilla. Layer approximately 2oz of cheese over vegetable mixture. Fold other half of tortilla to form a semi-circle.
5) Let heat for 1 minute (or until cheese is melted).
6) Repeat with 3 other tortillas.
7) Cut each half-circle into 3 pieces, then serve with salsa, sour cream, and guacamole
Spicy Mango Pizza with Black Beans and Zucchini
Mango Black Bean Pizza.jpg
Another quick and delicious weeknight dinner recipe!
Serves: ~2-4
INGREDIENTS
Non-perishables
– 1/2 cup canned black beans, rinsed
Fresh/Frozen
– 1 prepared pizza crust (or 10-inch flour tortilla)
– 3/4 cup shredded mozzarella or jalapeno cheese blend
– 1/2 cup sliced mango
– 1 green onion, sliced
Seasoning
– 3/4 cup medium or hot salsa
COOKING TOOLS
– Oven
– Large round baking pan
DIRECTIONS
1) Preheat oven to 350F (or as otherwise indicated on pizza crust package).
2) Place crust on baking sheet and spread salsa onto it, leaving a 2-inch border on all sides
3) Top with cheese, zucchini, mango, and beans.
4) Bake according to crust instructions (usually 12-15 minutes).
5) Top with green onions prior to serving.