Delicious Vegan Recipes With Chickpeas

Delicious Vegan Recipes With Chickpeas

Chickpeas are like the Swiss Army knife of vegan cooking—they’re versatile, delicious, and packed with protein!

Whether you're craving something savoury, like a hearty chickpea stew, or something fresh, like a zesty chickpea salad, these little legumes have covered you.

In this article, we’ll explore the world of vegan recipes with chickpeas, showing you how to transform this humble ingredient into mouthwatering meals that will satisfy and inspire you.

Are Chickpeas Vegan?

Chickpeas or garbanzo beans are vegan. They are a great option for vegans or vegetarians because they are naturally plant-based legumes. Chickpeas are versatile and nutrient-dense, offering a wide range of health benefits.

Chickpeas are rich in protein, making them a valuable protein source for vegans who do not consume animal products.

A one-cup serving of cooked chickpeas contains approximately 15 grams of protein, which supports muscle growth and repair.

They also offer vital nutrients, including fibre, which supports intestinal health. The chickpeas' high fibre content helps you feel full, which is advantageous for weight control.

Chickpeas contain good amounts of iron, magnesium, potassium, fibre, protein, and other vitamins and minerals.

These minerals are essential for a wide range of biological processes, including the synthesis of energy, the creation of red blood cells, and heart health.

Chickpeas can be incorporated into various dishes, including salads, soups, stews, and veggie burgers.

Chickpeas are also the main ingredient in hummus, a popular plant-based spread. Chickpeas are a valuable and tasty addition to any vegan diet, given their nutritional profile and versatility.

Vegan Recipes With Chickpeas

Chickpeas are a vegan kitchen staple known for their versatility and nutritional benefits. Chickpeas can be transformed into various delicious dishes, whether you're craving a hearty meal or a light snack. Here’s a list of creative vegan recipes featuring chickpeas:

1. Vegan Chickpea Salad Recipe

This vibrant vegan chickpea salad is a quick, nutritious, refreshing dish perfect for any meal. It's satisfying and healthful, loaded with crisp vegetables and a zesty dressing.

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 4

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Cucumber: 1, diced
• Bell pepper: 1, diced
• Red onion: ¼, finely chopped
• Fresh parsley: ¼ cup, chopped
• Olive oil: 2 tablespoons
• Lemon juice: 1 tablespoon
• Sea salt and pepper to taste

Method

1. Combine chickpeas, cucumber, bell pepper, red onion, and parsley in a large bowl.
2. Drizzle with olive oil and lemon juice.
3. Add salt and pepper to taste, and toss lightly to mix.

Health Benefits Of Vegan Chickpea Salad

This vegan chickpea salad is fibre-rich, aiding digestion and promoting satiety. It also has a plethora of vitamins and minerals that support overall health and heart wellness.

Nutrition Facts Of Vegan Chickpea Salad (per serving)

• Calories: 130
• Protein: 6g
• Carbohydrates: 18g
• Fibre: 5g
• Fat: 5g
• Sodium: 200mg

2. Vegan Chickpea Curry Recipe

This Chickpea Curry is a hearty and flavourful dish, perfect for a comforting meal. Plant-based protein is enhanced by chickpeas in this curry, which is made rich and filling with creamy coconut milk and aromatic spices.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Onion: 1, chopped
• Garlic: 2 cloves, minced
• Ginger: 1 tablespoon, minced
• Diced tomatoes: 1 can
• Coconut milk: 1 can
• Curry powder: 2 tablespoons
• Olive oil: 1 tablespoon
• Sea salt and pepper to taste

Method

1. Drizzle olive oil into your pan and set it over medium heat. Ginger, garlic, and onion should be sautéed until tender.
2. After adding the curry powder, simmer for an additional minute.
3. Add tomatoes and coconut milk. Simmer for 10 minutes.
4. Add chickpeas and cook for another 10 minutes—season with salt and pepper.

Health Benefits Of Vegan Chickpea Curry

This Chickpea Curry provides protein and fibre from chickpeas, while coconut milk offers healthy fats.

The spices in curry powder have anti-inflammatory properties, and the dish supports heart health and digestion.

Nutrition Facts Of Vegan Chickpea Curry (per serving)

• Calories: 250
• Protein: 8g
• Carbohydrates: 30g
• Fibre: 6g
• Fat: 12g
• Sodium: 400mg

3. Vegan Chickpea And Spinach Stew Recipe

This Chickpea and Spinach Stew is one of the perfect vegan recipes with chickpeas. It offers a comforting, nutrient-dense, and hearty meal with savoury spices and fresh spinach.

Tender chickpeas, fresh spinach, and savoury spices create a hearty, satisfying, and healthful meal.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Fresh spinach: 2 cups
• Onion: 1, chopped
• Garlic: 2 cloves, minced
• Diced tomatoes: 1 can
• Cumin: 1 teaspoon
• Smoked paprika: 1 teaspoon
• Olive oil: 1 tablespoon
• Sea salt and pepper to taste

Method

1. Heat the olive oil in a saucepan over medium heat. Sauté onion and garlic until translucent.
2. Stir in cumin and smoked paprika, then add diced tomatoes.
3. Simmer for 10 minutes, allowing flavours to meld.
4. Add chickpeas and spinach, cooking until spinach is wilted.
5. Season with salt and pepper.

Health Benefits Of Vegan Chickpea And Spinach Stew

This stew is rich in protein and fibre from chickpeas, supporting digestive health. Spinach adds vitamins A and K, while cumin and paprika offer anti-inflammatory benefits. Overall, it's a nourishing and balanced meal.

Nutrition Facts Of Vegan Chickpea And Spinach Stew (per serving)

• Calories: 180
• Protein: 8g
• Carbohydrates: 25g
• Fibre: 7g
• Fat: 6g
• Sodium: 300mg

4. Vegan Chickpea Hummus Recipe

Hummus is a traditional Middle Eastern dip that is flavourful and creamy. Made with chickpeas and tahini, it's a versatile spread perfect for snacks, sandwiches, or a dip for veggies.

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 8

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Tahini: ¼ cup
• Lemon juice: ¼ cup
• Olive oil: 2 tablespoons
• Garlic: 2 cloves
• Sea salt and pepper to taste
• Water as needed

Method

1. In a food processor, add garlic, olive oil, a splash of lemon juice, a spoonful of tahini, and a handful of chickpeas.
2. Add water to get the required consistency, and blend until smooth.
3. Season with salt to taste.

Health Benefits Of Vegan Chickpea Hummus

Hummus is a rich plant-based protein and fibre source from chickpeas, while tahini adds healthy fats. It supports digestion and heart health and is packed with vitamins and minerals.

Nutrition Facts Of Vegan Chickpea Hummus (per serving)

• Calories: 70
• Protein: 2g
• Carbohydrates: 6g
• Fibre: 2g
• Fat: 4g
• Sodium: 90mg

5. Vegan Chickpea Tikka Masala Recipe

Chickpea Tikka Masala is a rich, creamy, and flavourful dish inspired by Indian cuisine. Made with chickpeas and coconut yogurt, it offers a satisfying, plant-based twist on a classic favourite.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Coconut yogurt: 1 cup
• Tikka masala spice mix: 1 tablespoon
• Onion: 1, chopped
• Garlic: 2 cloves, minced
• Diced tomatoes: 1 can
• Olive oil: 1 tablespoon
• Sea salt and pepper to taste

Method

1. Pour the olive oil into a pan and heat it over medium heat. Ginger and onion should be sautéed till soft.
2. Add the spice mixture for tikka masala and heat for one minute.
3. Cook for ten minutes after adding the diced tomatoes.
4. Stir in coconut yogurt and chickpeas. Simmer for another 10 minutes.
5. Season with salt to taste.

Health Benefits Of Vegan Chickpea Tikka Masala

This dish provides plant-based protein, chickpea fibre, and healthy fats from coconut yogurt. The spices in tikka masala have anti-inflammatory properties, supporting overall health.

Nutrition Facts Of Vegan Chickpea Tikka Masala (per serving)

• Calories: 240
• Protein: 8g
• Carbohydrates: 28g
• Fibre: 7g
• Fat: 12g
• Sodium: 300mg

6. Vegan Chickpea And Avocado Wraps Recipe

Chickpea and avocado wraps stand out among vegan recipes for chickpeas. They blend creamy avocado with hearty chickpeas and fresh vegetables for a delicious and easy meal. These wraps are ideal for a light meal or a fast lunch.

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 4 wraps

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Avocado: 1, mashed
• Red onion: ½, finely chopped
• Cherry tomatoes: ½ cup, halved
• Cilantro: 2 tablespoons, chopped
• Lime juice: 1 lime
• Sea salt and pepper to taste
• Whole wheat wraps or tortillas

Method

1. Mix a bowl of chickpeas, mashed avocado, red onion, cherry tomatoes, and cilantro.
2. Add lime juice, salt, and pepper. Mix thoroughly.
3. Spoon the mixture onto whole wheat wraps or tortillas and roll up.

Health Benefits Of Vegan Chickpea And Avocado Wraps

These wraps offer good plant-based protein and fibre from chickpeas, while avocado adds healthy fats. The fresh vegetables and lime juice enhance vitamin content and overall nutritional value.

Nutrition Facts Of Vegan Chickpea And Avocado Wraps (per wrap)

• Calories: 250
• Protein: 8g
• Carbohydrates: 30g
• Fibre: 9g
• Fat: 12g
• Sodium: 300mg

7. Vegan Chickpea Stuffed Bell Peppers Recipe

Chickpea Stuffed Bell Peppers are a vibrant and nutritious dish, perfect for a wholesome meal. Filled with a flavourful mix of chickpeas, quinoa, and spices, these peppers are satisfying and healthy.

Prep time: 10 minutes | Cook time: 35 minutes | Total time: 45 minutes | Servings: 4 stuffed peppers

Ingredients

• Bell peppers: 4
• Chickpeas: 1 can, drained and rinsed
• Cooked quinoa or rice: 1 cup
• Diced tomatoes: 1 cup
• Corn kernels: ½ cup
• Cumin: 1 teaspoon
• Paprika: 1 teaspoon
• Sea salt and pepper to taste

Method

1. Preheat oven to 375°F (190°C).
2. Combine chickpeas, cooked quinoa or rice, diced tomatoes, corn, cumin, paprika, salt, and pepper in a bowl.
3. Stuff the bell peppers with the mixture, packing it tightly.
4. Stuff the peppers into a baking dish and bake for thirty to thirty-five minutes or until soft.

Health Benefits Of Vegan Chickpea Stuffed Bell Peppers

These stuffed peppers offer a balanced mix of protein and fibre from chickpeas and quinoa. The bell peppers and tomatoes also provide vitamins and minerals, supporting overall health and digestion.

Nutrition Facts Of Vegan Chickpea Stuffed Bell Peppers (per stuffed pepper)

• Calories: 220
• Protein: 9g
• Carbohydrates: 35g
• Fibre: 7g
• Fat: 4g
• Sodium: 240mg

8. Vegan Chickpea And Sweet Potato Hash Recipe

Chickpea and sweet potato hash is a hearty and flavourful dish perfect for breakfast or any meal. It combines sweet potatoes with chickpeas and spices to offer a comforting, nutritious option.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Sweet potatoes: 2 medium, peeled and diced
• Red bell pepper: 1, diced
• Onion: 1, chopped
• Garlic: 2 cloves, minced
• Smoked paprika: 1 teaspoon
• Turmeric: 1 teaspoon
• Olive oil: 2 tablespoons
• Sea salt and pepper to taste

Method

1. Heat a splash of olive oil in a big pan over medium heat. Add the diced sweet potatoes and cook, stirring occasionally, until they’re perfectly tender—about 10-12 minutes.
2. Next, stir in the chopped onion, bell pepper, and minced garlic, letting their aromas fill your kitchen as they soften, which takes about 5 minutes.
3. Stir in chickpeas, smoked paprika, and turmeric. Cook for an additional 5 minutes, allowing flavours to meld.
4. Season with salt and pepper to taste.

Health Benefits Of Vegan Chickpea And Sweet Potato Hash

This hash provides a good mix of protein and fibre from chickpeas and sweet potatoes, while turmeric and paprika offer anti-inflammatory properties. It’s also rich in vitamins and antioxidants for overall wellness.

Nutrition Facts Of Vegan Chickpea And Sweet Potato Hash (per serving)

• Calories: 250
• Protein: 8g
• Carbohydrates: 40g
• Fibre: 8g
• Fat: 8g
• Sodium: 250mg

9. Vegan Chickpea Pancakes With Mango Salsa Recipe

 

This vibrant dish features savoury chickpea pancakes paired with a refreshing mango salsa. Packed with protein and bursting with fresh flavours, it’s the perfect blend of hearty and zesty, making it ideal for any meal.

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 4 pancakes

Ingredients For The Chickpea Pancakes

• Chickpea flour: 1 cup
• Water: 1 cup
• Sea salt: ¼ teaspoon
• Turmeric: ¼ teaspoon
• Olive oil: 1 tablespoon (for cooking)

Ingredients For The Mango Salsa

• Mango: 1 ripe, diced
• Red onion: ¼, finely chopped
• Fresh cilantro: 2 tablespoons, chopped
• Lime juice: 1 lime
• Sea salt and pepper to taste

Method

1. Whisk together the chickpea flour, water, salt, and turmeric in a medium bowl until the batter is smooth. Let it sit for 10 minutes.
2. Spread olive oil on a nonstick skillet and preheat it over medium heat.  Pour about ¼ cups of the batter into the pan for each pancake, letting them sizzle gently.
3. Cook for 2-3 minutes on each side until they turn beautifully golden brown and ready to flip. Repeat with the remaining batter.
4. Mix the diced mango, red onion, cilantro, lime juice, and salt in a separate bowl. Adjust the seasoning to taste.
5. Top the freshly cooked chickpea pancakes with a generous spoonful of mango salsa. Serve immediately and enjoy!

Health Benefits Of Vegan Chickpea Pancakes With Mango Salsa

Chickpea pancakes are rich in protein and fibre, promoting digestion and keeping you full longer. Mango boosts vitamins A and C, while turmeric offers anti-inflammatory properties.

Nutrition Facts Vegan Chickpea Pancakes With Mango Salsa (per pancake)

• Calories: 220
• Protein: 8g
• Carbohydrates: 36g
• Fibre: 7g
• Fat: 6g
• Sodium: 150mg

10. Vegan Chickpea Tuna Salad Recipe

This chickpea “tuna” salad stands out among vegan recipes with chickpeas, offering a plant-based alternative that mimics the texture and flavour of traditional tuna while being packed with protein and healthy fats. It's perfect for sandwiches, wraps, or on top of salads and packed with protein and healthy fats.

Prep time: 10 minutes | Cook time: 0 | Total time: 10 minutes | Servings: 4

Ingredients

• Chickpeas: 1 can (15 oz)
• Vegan mayo: 2 tablespoons
• Dijon mustard: 1 tablespoon
• Capers: 1 tablespoon, chopped
• Fresh dill: 1 tablespoon, chopped
• Lemon juice: 1 tablespoon
• Red onion: 1 small, finely chopped
• Celery stalk: 1, finely chopped
• Sea salt and pepper to taste

Method

1. Mash chickpeas using a fork or potato masher in a medium basin until flaky.
2. Add the vegan mayo, Dijon mustard, capers, dill, and lemon juice to the chickpeas. Mix until well combined.
3. Stir in the chopped red onion and celery for added crunch and flavour.
4. Sprinkle in a little salt and pepper, tasting as you go. Adjust until the flavours are just right.
5. Serve on bread, in wraps, or over a bed of greens. Enjoy!

Health Benefits Of Vegan Chickpea Tuna Salad

Chickpeas provide a high source of protein and fibre, while capers and lemon juice add antioxidants. The vegan mayo and mustard offer heart-healthy fats and flavour without cholesterol.

Nutrition Facts Of Vegan Chickpea Tuna Salad (per serving)

• Calories: 180
• Protein: 7g
• Carbohydrates: 25g
• Fibre: 8g
• Fat: 6g
• Sodium: 220mg

11. Vegan Chickpea Omelette With Spinach & Mushrooms Recipe

This vegan omelette made from chickpea flour is a protein-packed breakfast that’s fluffy and flavourful. It's full of sautéed mushrooms and spinach, making it a filling and healthy way to start the day.

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 2 omelettes

Ingredients For The Vegan Chickpea Omelette

• Chickpea flour: 1 cup
• Water: 1 cup
• Nutritional yeast: 1 tablespoon
• Turmeric: ¼ teaspoon
• Garlic powder: ¼ teaspoon
• Sea salt and pepper to taste
• Olive oil: 1 tablespoon (for cooking)

Ingredients For The Spinach & Mushroom Filling

• Spinach: 1 cup, chopped
• Mushrooms: ½ cup, sliced
• Olive oil: 1 tablespoon
• Sea salt and pepper to taste

Method

1. The chickpea flour, water, nutritional yeast, turmeric, garlic powder, salt, and pepper should all be combined smoothly in a medium-sized bowl. Five to ten minutes should pass.
2. Preheat one tablespoon of olive oil in a pan over medium heat. Cook the mushrooms for about five minutes or until they are tender.
3. Add the spinach and simmer for about two minutes or until wilted. Season with salt and pepper and set aside.
4. Heat a tablespoon of olive oil over medium heat in a non-stick skillet. Pour half of the chickpea batter into the skillet, swirling to spread it evenly into a round shape. Cook for 3-4 minutes until the edges are firm and bubbles form in the center. After a gentle turn, cook the omelette for two to three minutes.
5. Place half of the spinach and mushroom filling on one side of the omelette and fold it over. Repeat the process with the remaining batter and filling.
6. Garnish with fresh herbs or a drizzle of tahini, if desired. Serve immediately and enjoy!

Health Benefits Of A Vegan Chickpea Omelette With Spinach & Mushrooms

This omelette is high in protein, iron, and fibre, thanks to chickpea flour, spinach, and mushrooms. It’s also rich in antioxidants and vitamins, like B12, from nutritional yeast.

Nutrition Facts Of A Vegan Chickpea Omelette With Spinach & Mushrooms (per omelette)

• Calories: 280
• Protein: 12g
• Carbohydrates: 32g
• Fibre: 10g
• Fat: 12g
• Sodium: 300mg

12. Vegan Chickpea & Raspberry Chocolate Mousse Recipe

This rich, decadent dessert is one of the innovative vegan recipes with chickpeas, combining chocolate's creaminess with raspberries' freshness and a surprising source of protein and texture. Its secret ingredient is chickpeas, a surprising source of protein and texture.

Prep time: 15 minutes | Cook time: 0 | Chill time: 2 hours | Total time: 2¼ hours | Servings: 4

Ingredients

• Chickpeas: 1 can, drained and rinsed
• Aquafaba (liquid from the chickpea can): ⅓ cup
• Dark chocolate: ½ cup, melted
• Maple syrup: 2 tablespoons
• Vanilla extract: 1 teaspoon
• Fresh raspberries: ½ cup
• Sea salt: ¼ teaspoon (optional)
• Extra raspberries for garnish

Method

1. Wash the aquafaba with a hand mixer in a large bowl until soft peaks form. This will take about 5-7 minutes and should resemble the texture of whipped egg whites. Set aside.
2. Puree the chickpeas in a blender or food processor until smooth. You might need to pause and scrape down the sides to ensure uniform texture. Add the melted dark chocolate, maple syrup, vanilla extract, and sea salt (if used), and blend until creamy and fully combined.
3. Gently fold the whipped aquafaba into the chickpea and chocolate mixture, taking care not to overmix so the mousse remains light and airy.
4. Spoon the mousse into separate dishes or serving glasses. To add fruity flavour to every meal, gently toss the fresh raspberries.
5. Allow the mousse to set and thicken by refrigerating it for at least two hours.
6. For a sophisticated finish before serving, top with extra raspberries and a sprinkle of shaved dark chocolate.

Health Benefits Of Vegan Chickpea & Raspberry Chocolate Mousse

Aquafaba adds lightness without requiring dairy or eggs, while chickpeas offer a plant-based source of protein and fibre.

Dark chocolate provides antioxidants, while raspberries add natural sweetness and vitamins.

Nutrition Facts Of Vegan Chickpea & Raspberry Chocolate Mousse (per serving)

• Calories: 210
• Protein: 6g
• Carbohydrates: 30g
• Fibre: 7g
• Fat: 9g
• Sodium: 120mg

Conclusion

To wrap up, vegan recipes with chickpeas showcase their role as a culinary powerhouse, transforming simple dishes into hearty, nutritious meals with endless creative possibilities.

These recipes not only bring variety to your meals but also boost nutrition. Whether you're seeking a quick snack or an impressive dinner, chickpeas make it easy to eat deliciously and healthily.

Embrace the creativity chickpeas inspire and savour their endless possibilities in plant-based cooking.

I trust you enjoyed this article about delicious vegan recipes with chickpeas. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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