Three ways with a can of chickpeas
Cheap, protein packed and a great veggie standby, chickpeas can make light work of lunch...
Hummus
So much tastier and lower in fat when you make your own.
Drain a can of chickpeas reserving the water or brine. Add chickpeas to a food processor (or use a jug and hand blender) with a crushed clove of garlic, the juice of 1 lemon, 2tbsp extra virgin olive oil, 2tbsp tahini paste (peanut or almond butter also work) and whizz until smooth. Add a splash of the chickpea water to make the mixture as loose as you like. Pack it up with some vegetable sticks for a easy, nutritious snack. Add extra flavour with smoked paprika or ground coriander.
Falafel
Make these bite-sized or burger sized depending on your appetite.
Drain a can of chickpeas and place in a bowl, mash well with a potato masher until well crushed. Add a crushed clove of garlic, 1 beaten egg, 3tbsp chopped fresh parsley or coriander, a pinch of chilli flakes or powder and 1tsp each ground coriander and cumin. Mix with 40g fresh breadcrumbs and season. Shape into balls then flatten slightly. Roll each in a few sesame seeds to lightly coat. Heat a frying pan and spray with oil, cook falafel over a medium heat for 2-3 mins per side (3-4 mins for burgers) until deep golden and hot throughout.
Moorish soup
Spicy, antioxidant-rich, really filling and ready in 20 mins.
Spicy, antioxidant-rich, really filling and ready in 20 mins.
In a saucepan, fry a finely chopped onion, stick of celery and a diced red or yellow pepper for 5 mins until softened. Add a can of finely chopped tomatoes, 1-2tsp harissa paste, the juice of 1 orange, 300mls vegetable stock and a drained can of chickpeas. Simmer for 10 mins. Stir through a handful of chopped parsley, mint or coriander before serving.
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