Trainer Favorites: The Glorious Chickpea - Falafel, Roasted, and Hummus (Oh My!)

There are a plethora of healthy recipes scattered all over the Internet and filling countless cookbooks.  But sometimes, you want something you know will be tasty, tried-and-true.  "Trainer Favorites" are nutritionally-dense recipes that my husband and I have tried (he, sometimes dubiously), and found that we really enjoy!

Today: An homage to the humble chickpea.

Chickpeas (also called garbanzo beans) are legumes that pack a powerful nutritional punch.  A 1-Cup serving of chickpeas provides you with:
​
* 14.5 grams of protein
* 12.5 grams of dietary fiber (50% Daily Value)
as well as...
* 84% Daily Value of Maganese
* 29% Daily Value of Copper
* 26% Daily Value of Iron
* 20% Daily Value of Magnesium
* and also calcium, Vitamin B6, Potassium, Calcium, and Selenium (which is hard to find in fruits and vegetables!)
(sourced from Nutrition Data)

Plus, they're delicious!

There are a number of recipes that use chickpeas.  One of our favorites is falafel!

Clean Eating's Falafel Pita Sandwiches with Tahini Sauce

The below recipe is found here on the Clean Eating website:

Ingredients

• 1 15-oz BPA-free can unsalted chickpeas, 
drained and rinsed
• 1/4 yellow onion, cut into 3 or 4 chunks
• 1/4 cup whole-wheat pastry flour
• 2 tbsp fresh flat-leaf parsley
• 4 cloves garlic, divided (NOTE: Leave 2 cloves whole and mince 2 cloves.)
• 1 tsp sodium-free baking powder
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp sea salt
• Olive oil cooking spray
• 1/4 cup tahini paste
• 2 tbsp fresh lemon juice
• 1/4 tsp paprika
• 6 6-inch whole-wheat pitas
• 1 head green leaf or red leaf lettuce, 
 coarsely shredded
• 1 tomato, cut into thin wedges
• 1/2 cucumber, peeled and sliced
• 1 low-sodium dill pickle, sliced
• 1/4 small red onion, thinly sliced
• Harissa or other hot sauce, optional

Preparation

1. To a food processor, add chickpeas, yellow onion, flour, parsley, whole garlic, baking powder, cumin, coriander and salt and pulse to a grainy paste, scraping down bowl as necessary. With lightly moistened hands, shape paste into 12 golf ball-size rounds, arranging on a plate.
2. Coat a very large nonstick skillet with cooking spray and heat on medium-low. Working in batches if necessary to avoid crowding the skillet, add balls and use a spatula to flatten to about ½ inch thick. Cook until browned on bottom, 4 to 5 minutes. Flip and brown other side, 4 to 5 minutes.
3. Meanwhile, in a small bowl, whisk together tahini, ¼ cup water, lemon juice, remaining minced garlic and paprika.
4. Cut about 1 inch off top of each pita, forming a pocket. Add 2 falafel to each pita and divide lettuce, tomato, cucumber, pickle, red onion and tahini sauce among pitas. Drizzle each with harissa (if using).

NOTES:  I found that it is easier to BAKE these!  Spray your pan with cooking spray and cook at 400* for 10-12 minutes on one side and 5-7 minutes on the other.  And we don't have tahini sauce easily available, so I make a cucumber/dill/yogurt sauce instead.  

These make a great snack as well!  I'll pull extra patties out of the refrigerator for a quick snack on the go!

Speaking of snacks, here's an awesome chickpea snack to try:

The Kitchn's Roasted Curried Chickpeas with Rosemary and Thyme

The below recipe is found here on the Kitchn's website:

2 15-ounce cans chickpeas, rinsed, drained & dried well
3 tablespoons olive oil
2 teaspoons paprika
1/2 teaspoon ground cumin
1/2 teaspoon curry powder
3/4 teaspoon kosher salt
1 tablespoon freshly-grated lemon zest
1 teaspoon fresh rosemary, chopped (1/4 tsp. dried)
1 teaspoon fresh thyme, chopped (1/4 tsp. dried)

Preheat the oven to 425°F.  Pour well-dried chickpeas onto a rimmed baking sheet and roast for 10 minutes. Remove pan from oven and use a spatula to loosen up any chickpeas that are sticking to the bottom of the pan. Roast for another 10 minutes, or until chickpeas begin to crisp up. To test for readiness: don't rely on a change of color. When the chickpeas turn brown they've become burned. Instead, check with the press of a finger: you want them to be slightly crisp on the outside but still soft on the inside. 

​While the chickpeas are roasting, combine the olive oil, paprika, cumin, curry powder, salt, lemon zest, rosemary and thyme in a medium mixing bowl. Transfer the roasted chickpeas to the bowl and carefully toss them in the mixture until well coated. Return to the baking sheet and roast another 4-5 minutes. Once out of the oven, allow them to cool for 2-3 minutes; serve warm.

Just. Can't. Stop. Eating.  Those roasted chickpeas are so good!  And homemade hummus is even easier:  Pour 2 cans of rinsed, drained chickpeas into your food processor and add a dollop of plain yogurt, a squeeze of lemon juice, a clove or two of garlic, salt, pepper, and drizzle olive oil to consistency.  Easy-peasy!  Experiment adding in spices to your liking - Curry powder? Paprika?  Fresh basil and oregano?  The possibilities are endless!

How do you like your chickpeas?