7 Delicious Vegan Chickpea Recipes For Your Kids

7 Delicious Vegan Chickpea Recipes For Your Kids

Here are our most well-liked vegan chickpea recipes, which are quick, healthy, and vegan. They are packed with plant-based protein and bursting with mouthwatering flavours from the Middle East, Morocco, India, and the Mediterranean.

What Are Chickpeas?

Legumes include chickpeas, also referred to as the garbanzo bean. According to Lane, they grow two to three to one pod and originate from a plant, making them one of the earliest cultivated vegetables in history.

However, chickpeas are regarded as a vegetable and protein due to their high nutritional value. Some even consider them as superfoods.

Nutrition Information Of Chickpeas

According to the U.S. Department of Agriculture’s FoodData Central, one cup of chickpeas has:

• 269 calories
• 80.4 milligrams (mg) of calcium
• 14.5 grams (g) of protein
• 44.9 g of carbohydrates
• 78.7 mg of magnesium
• 12.5 g of dietary fiber
• 276 mg of potassium
• 11.5 mg of sodium
• 4.74 mg of iron
• 4.25 g of fat

Health Benefits Of Chickpeas

Chickpeas offer a variety of health advantages due to their high nutrient content, including:

1. Control Weight

Chickpeas contain a lot of fibre. According to Lane, “roughly half” of adults' daily recommended fibre intake is in a single cup serving.

This helps you feel fuller for extended periods, preventing overeating. She continues, “If someone is trying to lose weight, this can help them, or it can help them maintain their weight.”

2. Promote Cardiovascular Health

Chickpeas are naturally cholesterol-free and have a low sodium content. Additionally, they contain a lot of polyunsaturated fats.

Your risk of developing heart disease is decreased due to the control (and reduction) of your cholesterol levels, which is significantly helped by polyunsaturated fats.

3. Improve Bone Health

Chickpeas and other legumes contain fibre, calcium, magnesium, and other nutrients for healthy bones.

However, make sure to soak them first to remove substances known as phytates that may prevent your body from absorbing the calcium in chickpeas.

4. Control Blood Sugar

Chickpeas are food that won't cause a spike in blood sugar levels due to their low glycemic index.

According to Lane, this is a great food to include if someone has trouble controlling their blood sugar. Or if someone has diabetes, they can help manage blood sugar.

5. Lower Risk Of Cancer

When you consume chickpeas, your body produces butyrate, a short-chain fatty acid. Butyrate has been shown in studies to aid in eliminating sick and dying cells.

This could reduce your risk of developing colorectal cancer. Other cancer-preventive substances found in chickpeas include lycopene and saponins.

How To Store Chickpeas

Chickpeas in dried and canned form can be stored for several years. Check the packaging for the expiration date.

Whether the skins are on, soaked chickpeas can be kept in the freezer for up to a year in an airtight container.

Drain them and let them dry before adding them to the storage container. Cooked chickpeas can also be frozen. Use them within six months for best results.

Vegan Chickpea Recipes

1. Smashed Chickpea Avocado Sandwich

A sandwich made with smashed chickpeas and avocados is vegan, quick, and healthy—fabulous! What's best? Make it in less than 5 minutes!

Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 1

Ingredients

• Avocado: 1 ripe
• Olive oil: 1 tablespoon
• Cooked chickpeas: ½ cup
• Scallions: 2, finely sliced
• Kosher salt: ¼ teaspoon
• Whole grain bread: 2 pieces
• Pepper to taste.
• Pinch cayenne or chilli flakes

Ingredients For Optional Additions

• Sprouts, radish, grated carrots, cucumber, and fresh herbs like cilantro, basil, dill, and Italian parsley.

Method

1. With a fork, mash the avocado and oil until they are smooth. Add the chickpeas and fork-mash them. After tasting, add the scallions, cayenne, salt, pepper, and lemon juice. Add any more herbs.
2. One slice of whole-grain bread should be piled on top of the sprouts. This makes a hearty sandwich when cut in half and maybe shared!

2. Moroccan Lentil And Chickpea Soup

Harira, also known as Moroccan Lentil and Chickpea Soup, is a substantial, protein- and nutrient-rich dish.

This nutritious one-pot dinner has a rich flavour thanks to warming, fragrant spices! Flexible vegan and gluten-free options.

Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 10

Ingredients

• Olive oil: 2 tablespoons
• Onion, diced: 1
• Celery: 2 stalks
• Garlic: 4 cloves, chopped
• Dried ground ginger: 1½ teaspoons
• Black pepper: ½ teaspoon
• Turmeric: ½ teaspoon
• Cumin: 2 teaspoons
• Smoked paprika: 1 teaspoon
• Cayenne: ¼–½ teaspoon
• Vegetable broth or water: 6 cups
• Canned, whole or crushed tomatoes: 28 oz
• Cinnamon stick: 1
• Sea salt: 1–2 teaspoons
• Red lentils: ½ cup
• Brown or green lentils: ½ cup
• Chickpeas: 1 ½ cup
• Honey: 2 teaspoons
• Capellini pasta: ¼ pound, broken into 1-inch pieces
• Chopped cilantro, including stems: ½ cup
• Parsley: ½ cup

Method

1. Onions should be sautéed in olive oil over medium heat for 5 minutes.
2. Include celery, garlic, ginger, pepper, cayenne, turmeric, cumin, and smoked paprika. For one more minute, stir. The spices' flavour can develop and deepen by being sautéed.
3. Salt, red and brown lentils, tomatoes, cinnamon sticks, saffron, half the cilantro, and half the parsley should all be added. For 30 minutes, simmer while covered with a vented lid.
4. Add chickpeas and cook pasta for an additional 5 to 10 minutes.
5. The leftover fresh herbs and honey.

3. Moroccan Kale Chickpea & Sweet Potato Salad

This Moroccan kale chickpeas and sweet potato salad is oozing with flavour! It is incredibly SIMPLE to make and is healthy, vegan, and gluten-free. Prepared in advance! Bring it to an autumn event or use it for midweek dinners.

Prep time: 20 minutes | Cook time: 25 minutes | Total time: 45 minutes | Servings: 6

Ingredients

• Yams: 2, diced into ½-inch cubes
• Olive oil: 1 tablespoon
• Smoked paprika: 1 teaspoon
• Chickpeas, rinsed and drained: 14 oz
• Scallions: 2–3
• Cilantro chopped: 1 bunch
• Olive oil: 3 tablespoon
• Apple cider vinegar: 3 tablespoons
• Maple syrup: 1 tablespoon
• Orange zest: 1 tablespoon
• Cumin: 1 teaspoon
• Cinnamon: ½ teaspoon
• Cayenne: ½ teaspoon
• Kale leaves, thick bottom stem removed: 5–6
• Generous pinch of salt and pepper
• Salt and pepper to taste.

Method

1. Place the diced yams on a baking sheet coated with parchment paper, drizzle with olive oil, and season with salt, pepper, and smoked paprika. Preheat the oven to 425°F. Toss to coat evenly.
2. The yams should be spread out to have plenty of room to crisp. Place in the oven, bake for 15 minutes, flip, and cook for another 10 minutes or so, or until soft and just beginning to become crispy. They shouldn't be excessively soft.
3. A medium bowl should incorporate chickpeas, scallions, cilantro, olive oil, vinegar, maple, orange zest, cumin, cinnamon, and cayenne. Remove any tough veins, stack 5–6 leaves, and then delicately slice across the grain into thin ribbons to make the lacinato kale ribbons, or “slaw.” Olive oil, salt, and a thin drizzle should be applied to the kale ribbons.
4. Using your fingers, massage the oil into the ribbons until they are glossy and supple. Add 1-2 teaspoons of orange zest, and massage it in for a wonderful touch.
5. When the sweet potatoes are done, add them to the bowl, let them cool for 10 minutes, and then add salt and pepper to taste.
6. Serve this over ribbons of massaged lacinato kale.
7. The refrigerator will preserve the salad for 3–4 days (keep the kale slaw separate).

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4. Chickpea Quinoa Veggie Burger

This Chickpea Quinoa Veggie Burger contains healthy ingredients, a flavourful taste, and a pleasing texture. Fantastic with a wide range of toppings.

Prep time: 40 minutes | Cook time: 20 minutes | Total time: 60 minutes | Servings: 6

Ingredients

• Red quinoa: ½ cup, rinsed
• Water: ¾ cup
• Braggs liquid aminos: 1 tablespoon
• Fresh sage: 1 tablespoon
• Dried oregano: ½ teaspoon
• Garlic cloves, roughly chopped: 2
• Mushrooms: 10 oz
• Chopped carrots: ½ cup
• Onion, chopped: 1
• Chickpeas: 15 oz
• Pecans: 1 cup
• Tomato paste: 1½ tablespoons
• Stoneground mustard: 2 teaspoon
• Worcestershire: 1 teaspoon
• Sea salt: 1 teaspoon
• Pepper: ¼ teaspoon

Method

1. A 400°F oven is advised. Mix the quinoa, Braggs, water, sage, oregano, and garlic cloves in a skillet. With the lid on, simmer for 15 minutes on low heat. Put aside and turn off the heat without lifting the top!
2. Place drained chickpeas, mushrooms, carrots, and onion on a baking sheet while the quinoa cooks. Salt should be sprinkled on top after a drizzle of olive oil. After sliding it into the oven, prepare it for 20 minutes of roasting. Cool for at least five minutes.
3. Pulse the pecans in a food processor to make a coarse meal, then remove and set aside.
4. Add roasted chickpeas, vegetables, tomato paste, dijon, Worcestershire, egg, salt, and pepper without cleaning the processor. It's best to pulse the mixture long enough to combine it while leaving little veggie bits.
5. You only need a few pulses to achieve the desired texture.
6. Combine quinoa, vegetable chickpea combination, and ground pecans.
7. Make 6- 4½ oz patties out of the mixture.
8. Bake for 20 minutes at 350°F on a sheet pan coated with parchment. The previous steps can all be completed up to two days in advance by storing the baked hamburgers in the refrigerator in a sealed container.
9. To prepare, pan-sear in oil until thoroughly heated and deeply golden. Enjoy with your preferred dipping sauces.

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5. Curry Chickpea Salad Wraps With Toasted Coconut

An easy vegan dish for curry chickpea salad that can be wrapped up in spinach and sprouts. Ideas for a nutritious vegan lunch!

Prep time: 15 minutes | Cook time: 8 minutes | Total time: 23 minutes | Servings: 6

Ingredients

• Shredded coconut: ½ cup
• Cashews: ⅓ cup
• Chickpeas: 1- 14 oz can
• Dates: 8–10
• Celery: 1 cup
• Apple: ½ cup
• Red onion: ¼ cup
• Cilantro: ¼ cup
• Orange zest: 1 tablespoon
• Vegenaise: 3–4 tablespoons
• Maple: 1 tablespoon
• Apple cider vinegar: 2 teaspoons
• Yellow curry powder: 2–3 teaspoons
• Salt: ¼ teaspoon
• Pepper:¼ teaspoon

Method

1. Over low heat, toast cashews and coconut until aromatic and golden. In a medium bowl, combine the chickpeas with the celery, apple, dates, onion, cilantro, and zest. Combine the vegan mayo, maple, and vinegar thoroughly. Salt, pepper, and curry powder should be added. Add the cashews and toasted coconut.
2. Mix. If necessary, taste and add additional salt. Add extra curry powder or a dash of cayenne to increase the heat or flavour.
3. Wrap a portion of the dish in a whole-wheat tortilla (or pita) with some spinach, greens, or sprouts.
4. Serve over a bed of greens briefly tossed in olive oil, sea salt, and AC vinegar.
5. In a salted, halved avocado, serve.
6. Use lettuce cups to serve.

6. Stuffed Spaghetti Squash With Chickpeas And Garlicky Arugula Cream

The vegan dish of stuffed spaghetti squash with chickpeas and garlicky arugula cream is simple, incredibly filling, and flavourful.

Prep time: 25 minutes | Cook time: 40 minutes | Total time: 65 minutes | Servings: 2

Ingredients

• Spaghetti squash: 1 medium
• Olive oil: 1 tablespoon
• Pine nuts: 2 tablespoons
• Raw cashew butter: ⅓ cup
• Filtered water: ½ cup
• Garlic, peeled: 2 cloves
• Lemon zest: ½ teaspoon
• Fresh lemon juice: 2 tablespoons
• Gluten-free tamari: ½ teaspoon
• Arugula: 1 cup
• Shallot, small dice: 1 medium
• Cooked chickpeas: 1½ cups
• Sea salt & ground black pepper to taste

Method

1. Set the oven to 400°F. The spaghetti squash should be split lengthwise. On a baking sheet, arrange the halves face up and drizzle with 1½ tablespoons of olive oil. After salting and peppering the squash, place the baking pan in the oven. About 40 minutes of roasting the squash are required for soft strands to separate. Squash seeds should be taken out and placed away.
2. As the squash roasts, pine nuts can be toasted in a medium sauté pan over medium heat. Pine nuts should be removed and stored after they turn golden brown. How to make arugula cream: Blend the cashew butter, water, garlic, lemon zest, 1 tablespoon lemon juice, tamari, arugula, salt, and pepper in a standing blender. Season the cream as needed and recheck it.
3. When ready to use, transfer the cream to a sealable container and store it in the refrigerator. Return the medium sauté pan to the stovetop over medium heat with the remaining 1 ½ tablespoons of olive oil. Shallots should be added to the pan and cooked for about 4 minutes while frequently stirring. Salt and pepper the chickpeas before adding them to the pan.
4. Add the final tablespoon of lemon juice when the chickpeas have fully warmed. Place warm squash halves on plates before carefully pulling off some “spaghetti” to create a pocket. Distribute the chickpea mixture among the squash halves. Over both halves, drizzle some garlicky arugula cream.
5. Top with toasted pine nuts and additional arugula for decoration.

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7. Savoury Chickpea Cobbler

The best vegan comfort food for the cold is this flavourful chickpea cobbler! Made with chickpeas, a homemade biscuit topping, and a delicious sauce created from a broth with a strong umami flavour.

Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 6

Ingredients

• Vegan butter: 2 tablespoons
• Onion chopped: 1 large
• Carrots, peeled and chopped: 2 large
• Celery chopped: 2 large stalks
• Garlic, minced: 2 cloves
• Unbleached, all-purpose flour: ¼ cup
• Hot water: 1½ cups
• Yondu all-purpose savoury seasoning:1½ tablespoons
• Unsweetened, non-dairy milk: ¼ cup
• Cooked chickpeas: 1½ cups
• Kosher salt: ½ teaspoon
• Freshly ground black pepper to taste.

For The Biscuit Topping

• Unbleached, all-purpose flour: 1⅓ cups
• Baking powder: 1¼ teaspoons
• Kosher salt: ½ teaspoon
• Cold vegan butter, cubed: 5 tablespoons
• Cold, non-dairy milk: 6 tablespoons

Method

1. Set your oven to 375°F. In a 10-inch oven-safe skillet, melt the butter over medium heat. Add the onion, carrots, and celery when the butter has started to sizzle. Vegetables should be sautéed for 7 to 10 minutes, often tossing or until tender. Add the garlic and mix.
2. Cook while constantly stirring for a minute or until the garlic is highly aromatic. Combine the Yondu seasoning with boiling water. The flour should be applied to the vegetables. Yondu broth should be added to the veggies in a thin stream while regularly stirring to avoid flour lumps forming. Add the chickpeas, salt, and pepper to the skillet after adding the milk. Good stirring
3. The sauce should thicken after 3 to 4 minutes of simmering the chickpeas. If necessary, taste and adjust the salt and pepper. Take the skillet from the stove. In a sizable mixing basin, assemble the flour, baking soda, and salt to make the biscuit topping.
4. Add the vegan butter by hand or with a pastry cutter. Pea-sized butter chunks are ideal. In the center of this mixture, pour the soy milk. Use a spatula or spoon to stir the dough until it is evenly moistened and there is little flour left at the bottom of the bowl.
5. You should have substantial dough clumps (not a single mass, but not crumbs, either). The chickpea and vegetable mixture should be covered with this biscuit topping before being placed in the oven. The cobbler should be baked for 40 minutes until the biscuit topping is brown and the mixture is boiling.
6. Before serving, let the cobbler cool for a while.

Conclusion

Chickpeas are one of my favourite plant protein sources, and I adore their adaptability. You can use chickpeas to make the recipes I’ve shared. I hope your kids will love them all very much.

I trust you enjoyed this article about the 7 Delicious Vegan Chickpea Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

 

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