RECIPES WITH CHICKPEAS: 5 HEALTHY AND DELICIOUS IDEAS - KITCHEN

Not just hummus: 5 delicious and easy recipes based on chickpeas, a legume rich in iron and fiber

But what are the benefits of chickpeas for our body? To begin with, they are a perfect food for vegan and gluten-free diets, being a fundamental source of protein and fiber. As if that weren't enough, chickpeas contain very high levels of iron, as well as vitamin B-6 and magnesium.

According to some studies, eating chickpeas could help improve the condition of people with diabetes, weak bones and high blood pressure, but also help keep the heart healthy (thanks to the high fiber content) and lower cholesterol.

Here are some recipes you can make to integrate chickpeas into your daily diet.

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Ingrediants
400g dried chickpeas
1 onion
salt
a sprig of rosemary
1/2 chilli, chopped
extra virgin olive oil
400g fingering

The night before, soak the dried chickpeas in cold water with a pinch of salt. The next day, drain and rinse them well. Cover abundantly with cold water in a pan. Put on the heat and bring to a boil, gradually eliminating the foam that will form on the surface. When it stops forming, add a medium onion, diced and rosemary. When they start to soften and there are about 10-15 minutes left to cook, add salt and chilli, finally the pasta (calculating the cooking times). Serve with a drizzle of raw oil.

Roasted chickpea salad with garlic-scented feta cheese

Ingrediants
1 can of chickpeas
1 tablespoon of extra virgin olive oil
3 finely chopped garlic cloves
a tip of a teaspoon of red pepper
salt
pepper
1 pack of feta
fresh mint
lemon wedges for garnish

Turn on the oven at 180 ° C. Combine oil, chilli, garlic, salt and pepper. Season the chickpeas well and put them in the oven for 15-20 minutes until they are lightly browned. Remove from the oven and leave to cool. Transfer to a serving dish, add the diced feta and finely chopped mint. Season with salt and pepper. Garnish with lemon.

Chickpea burger

Ingrediants
20g oat flakes
2 tablespoons of sunflower seeds
1 can of chickpeas
1 medium carrot (peeled)
2 tablespoons of chopped parsley
1 tablespoon of tahini (sesame paste, available in ethnic supermarkets)
1 tablespoon of olive oil
2 minced garlic cloves
salt
chili pepper
cumin (optional)

Drain and dry the chickpeas and set aside. In a blender, combine the oats and sunflower seeds until you get the consistency of crumbs. Cut the carrot into small pieces and add it to the mixer with all the other ingredients, namely the chickpeas, tahini, parsley, oil, salt, chilli. Mix well, season with salt if necessary and make 4 burgers. Sauté them in a pan for 3-5 minutes per side. Serve alone, with a "salad" or in a sandwich / bagel.

Chickpea pancakes

Ingrediants
250g flour 00
1 tablespoon of baking powder
a pinch of salt
1 can of chickpeas
1 pack of apple mousse
2 eggs
1 tablespoon of acacia honey
4 tablespoons of melted butter
1 teaspoon of vanilla extract
250ml milk (you may need less, the batter should be grainy and not too liquid)

Drain the chickpeas and rinse them. Lightly dry them with a little paper towel and mash them with a fork. Combine the other moist ingredients (milk - keeping some aside, eggs, butter, apple mousse, honey, vanilla) and mix well. Incorporate the flour (previously mixed with salt and yeast). Cook in a pan with a knob of butter. When bubbles start to form on the surface, turn and cook another 2-3 minutes. Serve with maple syrup or honey.

Cecina (chickpea focaccia)

Ingrediants
1 liter and a half of natural water
400g chickpea flour
2 tablespoons of fine salt
4 tablespoons of olive oil
a pinch of salt for garnish

In a bowl, create a fountain with the chickpea flour. In the center, add the water slowly and mix slowly. Add half a tablespoon of salt, mix, cover and leave to rest for 12 hours.
After the rest time has elapsed, turn on the oven at 200 °. Eliminate the foam that has formed, add the rest of the salt and three tablespoons of oil. Add the remaining oil to a pizza pan and spread the mix evenly. Bake for 45 minutes. If it starts to swell, cover it with aluminum foil. Remove from the oven and sprinkle with a pinch of salt.