Tag Archives: chickpeas

Hummus

Posted on by

INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth. Pour into container, chill and serve.

NOTES: This is a basic hummus recipe, please feel free to experiment adding different combinations of ingredients to create different flavors of hummus. I currently have a cilantro hummus and a tomato basil hummus I make on a regular basis.

Tomato Basil Hummus

Posted on by

INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
3/4 cup crushed tomatoes (in puree)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes
1/2 cup fresh basil, chopped

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth. Pour into container, chill and serve.

NOTES: You could use this tomato basil hummus recipe as a basic hummus recipe and substitute out the tomatoes and basil for other combinations of ingredients to suite your taste, for example roasted red pepper. This can be used as a dip with pita chips and vegetables or served in pita bread with falafel.

Curry Sweet Potato Burger

Posted on by

INGREDIENTS
15.5 oz kidney beans
15.5 oz chickpeas
1 cup couscous (or other grain)
1 cup cooked sweet potato
1/2 cup tomato, diced
Curry Powder, to taste

DIRECTIONS
Preheat oven to broil. Combine all ingredients in a bowl. Using a potato masher or fork, mash the mixture. Chill the burger mixture for 30 minutes (optional). Form patties using approximately 1/2 cup of mixture. Place on baking sheet covered with parchment paper. Broil (or grill) burgers until brown. Flip burgers and brown the other side. Serve hot.

SOURCE: Fast Food 2: Burgers & Fries

Cilantro Hummus

Posted on by

INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes
3/4 cup chopped cilantro
Spike Salt Free Gourmet Natural Seasoning (optional).

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth.

NOTES: I added the Spike seasoning after I had the ingredients blended to taste. If you want to lower the fat content, you can omit the tahini as well, I tasted the hummus before I added the tahini and after. It’s another item that could be considered optional.

Baked Falafel

Posted on by

Ingredients:
2 1/2 cups chickpeas
1 onion, chopped
3 garlic cloves, minced
3 tablespoons fresh parsley, chopped
1/2 cup fresh cilantro, chopped
1 1/2 teaspoon lemon juice
1 tablespoon tahini
1 teaspoon coriander
1 teaspoon cumin
1/2 teaspoon dried red pepper flakes or cayenne pepper
5 tablespoons whole wheat flour
1 teaspoon baking powder
Salt and pepper to taste

Directions:
Preheat oven to 400 degrees. Chop the onion and cilantro. Add all ingredients except the cilantro and parsley into a food processor until mixed. Transfer mix to a bowl and add the cilantro and parsley. Roll mixture into 1 1/2″ balls or 2″ patties about 1/2″ think. Place onto baking pan covered with parchment paper.

Bake for 12 minutes on each side, until nicely browned (since it’s baked, only the part actually touching the pan will be browned and crispy).

Serve in pita pockets, with hummus, tahini sauce, tomatoes, lettuce and/or cucumber.

Serving Size: 16-20 balls/patties (depending on size)

Nutritional Facts:
Calories: 61
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 147 mg
Potassium: 91 mg
Total Carbs: 11 mg
Protein: 2 g

Notes: I have changed this recipe a few times now, using the link below as the base. I have used a small onion and I have used dried, minced onion. The difference being when I added the small, chopped onion to the food processor it did require more whole wheat flour since there was a fair amount of liquid in the onion.

I have also soaked and cooked dry chickpeas and used canned, both yield similar results. I prefer the cooking my own chickpeas, to reduce the sodium level, even after I rinse and drained the canned chickpeas. This does some advance planning, I usually soak the chickpeas for 6-8 hours and then boil them for about 75-90 minutes.

Source: Chow Vegan