Chickpeas, aka garbanzo beans, grace the tables of households across the globe. These little legumes are known for their creaminess in everyone's favorite—and oh so delicious—dip: hummus. They play flavorful roles in many less common dishes, too. Their delicate, yet starchy texture and nutty flavor make them versatile in everything from appetizers to satisfying main dishes.
For those of you looking to whittle your waistline, you definitely want to keep a can or two of chickpeas in your pantry. Recent studies have identified a positive relationship between these little guys and satiety, finding that participants who ate chickpeas snacked less and consumed less food overall. Put simply, they just may help prevent the urge to overindulge! Their fiber and protein content work together to satisfy you and curb cravings. This all-star duet also helps stabilize blood sugar levels, helping to reduce the risk of diabetes.
That's right, chickpeas are a superfood. Now let's get to cooking and eating them!
Baba-Hummus
• 1 large eggplant
• 3 tablespoons tahini (sesame-seed paste)
• 1 1/2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 3/4 teaspoon salt
• 1/8 teaspoon ground red pepper
• 2 garlic cloves, chopped
• 1 (15-ounce) can chickpeas, rinsed and drained
1. Preheat oven to 375 degrees.
2. Pierce eggplant with a fork. Place eggplant on a jelly-roll pan. Bake at 375 degrees for 30 minutes or until tender. Cool and peel; discard skin.
3. Combine eggplant, tahini, and remaining ingredients in a food processor; process until smooth.
Make a huge batch of this baba-hummus to use instead of high-fat salad dressings (especially on any salad involving salmon or tuna). It also makes a great veggie dip or mayo substitute. Or, enjoy it on its own!
Spicy Chickpea Burgers
Makes 4 patties
• 1/4 cup rolled oats
• 1/8 cup pepitas (pumpkin seeds)
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 medium carrot, grated
• 1/2 cup parsley leaves
• 1 tablespoon tahini
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon kosher salt
• 1/4 teaspoon chili powder
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon red pepper flakes
• 1/8 teaspoon cumin
1. In food processor, combine rolled oats and pepitas. Process until coarsely ground.
2. Add carrot, parsley, tahini, olive oil, garlic, salt, chili powder, cayenne pepper, red pepper flakes, and cumin. Process until well-combined, about 30 seconds. Stop once to scrape down sides if needed.
3. With wet hands, form mixture tightly into four equal patties. Use a nonstick skillet or griddle to cook patties for 3 to 5 minutes per side until lightly browned. Serve on whole-wheat buns.
Not only do you have a perfect vegetarian meal that rivals any beef patty, the grain and bean combo creates a complete protein. This burger tastes great between a whole-wheat bun, lettuce wrap, or even by itself.
Baked Chickpeas
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 teaspoon curry powder
• 1 tablespoon olive oil
• 1 tablespoon Balsamic vinegar
• Pinch of salt
1. Preheat oven to 400 degrees.
2. Toss all the ingredients in a bowl, place them on a baking dish, and bake for 30 to 40 minutes, or until browned.
Not convinced a bean can taste good? This recipe proves it. Plus, you can just about make this one with your eyes closed!
Hungry for more? Write to eatandrun@usnews.com with your questions, concerns, and feedback.
Keri Glassman, MS, RD, CDN, is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City, and Nutritious Life Meals, a gourmet, healthy, daily diet delivery program available across the U.S. She is a member of Women's Health Magazine's advisory board and has authored three books: Slim Calm Sexy Diet, The O2 Diet, and The Snack Factor Diet. Her expertise is regularly featured on the Today show, Good Morning America, and Access Hollywood Live, among others, and she hosts "A Little Bit Better" on Youtube's Livestrong Woman channel. Read more of Keri's tips every day on Facebook!
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