Chickpea & Quinoa Grain Bowl

1 c. cooked quinoa

⅓ c. canned chickpeas, rinsed and drained

½ c. cucumber slices

½ c. cherry tomatoes, halved

¼ avocado, diced

3 T. hummus

1 T. finely chopped roasted red pepper

1 T. lemon juice

1 T. water, plus more if desired

1 t. chopped fresh parsley (optional)

Pinch of salt

Pinch of ground pepper

Arrange quinoa, chickpeas, cucumbers, tomatoes and avocado in a wide bowl.

Stir together hummus, roasted red pepper, lemon juice and water in a separate bowl. Add more water to reach desired consistency for dressing. Add parsley, salt and pepper; stir to combine. Serve with the grain bowl.

Makes 1 serving.

Adapted from Eating Well.com.

Quinoa Garden Salad

2 c. water

1 c. quinoa, well-rinsed

1 red bell pepper, chopped

1 green bell pepper, chopped

1/2 yellow bell pepper, chopped

2 tomatoes, chopped

1 bunch green onions, chopped

1 14-oz. can chickpeas, drained and rinsed

1/2 c. chopped fresh parsley

1/4 c. chopped fresh mint

1/2 c. fresh lemon juice

1 T. soy sauce

Tabasco sauce

Freshly ground black pepper

Make sure the quinoa is rinsed well before cooking or it will be very bitter.

Put quinoa in a saucepan with the water. Bring to boil, reduce heat, cover, and cook for 15 minutes, until water is absorbed. Remove from heat and set aside to cool.

Meanwhile, combine the bell peppers, tomatoes, green onions, chickpeas, parsley, and mint in a large bowl. Add the cooked quinoa and mix well. Add the lemon juice, soy sauce, and several dashes of Tabasco sauce; toss well to coat. Add black pepper to taste. Cover and refrigerate at least 2 hours before serving.

Serves 6-8.

Adapted from Forks over Knives, p. 110.   

Spicy Garbanzo Spread

1 15-oz. can chickpeas, drained and rinsed

2 green onions, chopped

1-1/2 T. grated ginger

1 T. soy sauce

1 t. rice vinegar

1/2 t. minced fresh garlic

1/2 t. agave nectar

Sriracha Hot Chili Sauce (optional)

Puree all ingredients except the hot sauce in a food processor until smooth. Add hot sauce if desired and adjust seasonings to taste. Refrigerate at least 1 hour to allow flavors to blend.

Serve as a sandwich spread or wrap filling, a dip for raw vegetables, or as stuffing for pita bread.

Makes 1-1/2 c.

Adapted from Forks over Knives, p. 71.

Greek Chickpea Salad

1 15-oz. can chickpeas, rinsed and drained

2 c. diced Persian cucumber

1 green bell pepper, sliced

1-1/3 c. halved grape tomatoes

20 pitted Kalamata or Gaeta olives

1/2 c. sliced red onion (sliced lengthwise)

4 oz. fresh feta cheese, cut into 4 thick slices

Dressing:

Juice of 2 fresh lemons

2 T. extra-virgin olive oil

2 t. minced fresh oregano

1/4 t. kosher salt

Freshly ground black pepper

Divide chickpeas, cucumber, bell pepper, tomatoes, olives, and red onion evenly between 4 salad bowls or 4-cup containers. Top each with 1 slice feta.

In a small bowl, whisk together the lemon juices, olive oil, oregano, salt, and pepper to taste.

Serve dressing on the side with each salad.

Makes 4 servings. 

Adapted from Skinnytaste Meal Prep, p. 78.

Tuna, Chickpea & Cherry Tomato Salad

1 6-oz jar tuna in olive oil

1 15-oz. can chickpeas, drained and rinsed

1-1/2 c. cherry tomatoes, halved

6 oz. feta cheese, crumbled

1/2 c. green olives, pitted and chopped

1/2 t. kosher salt

1/4 t. freshly ground black pepper

3 T. fresh lemon juice

1 c. pita chips, broken into 1" pieces

1/4 c. chopped fresh parsley

5 oz. baby arugula

Drain tuna, reserving oil. Flake tuna into 3/4" pieces. Place in a large bowl and add chickpeas, tomatoes, feta, olives, salt, and pepper. Toss gently to combine.

Pour reserved oil from tuna through a fine-mesh strainer into a medium bowl. Whisk in lemon juice until bright yellow and emulsified, about 1 minute. Drizzle over tuna mixture; stir to combine. Gently stir in pita chips and parsley.

Serve over arugula.

Serves 4.

Adapted from Real Simple magazine, April 2023, p. 104.

Three-Bean Salad with Tomatoes & Tangy Creole Dressing

10 oz. (2 c.) fresh green beans, trimmed and cut into 1-1/2" pieces

1-1/2 T. apple cider vinegar

2 t. spicy brown mustard 

1-1/2 t. Creole seasoning (such as Tony Chachere’s)

1 t. pure maple syrup 

1 t. Louisiana-style hot sauce (such as Crystal)

1/2 t. black pepper

1/2 t. kosher salt, divided

1/3 c. extra-virgin olive oil

1 (16-oz.) can dark red kidney beans, drained and rinsed

1 (16-oz.) can chickpeas, drained and rinsed 

3 c. (4 oz.) packed baby arugula 

1 pint cherry tomatoes, halved (about 2 c.)

1 small shallot, thinly sliced (about 1/4 c.)

Fill a large pot with water to a depth of 4"; bring to a boil over medium-high. Fill a large bowl with ice water and set aside. Add green beans to boiling water and cook until tender, 1-2 minutes. Remove using a slotted spoon; transfer to ice water. Let stand until cooled, about 1 minute. Remove from ice water. Drain; set aside.

Whisk together vinegar, mustard, Creole seasoning, maple syrup, hot sauce, black pepper, and 1/4 t. salt in a small bowl. Gradually whisk in oil until completely combined, about 30 seconds; set aside vinaigrette. 

Toss together cooled green beans, kidney beans, chickpeas, arugula, tomatoes, shallot, and remaining 1/4 t. salt in a large bowl. Add vinaigrette; toss to coat. Serve immediately, or store in refrigerator up to 1 hour.

Serves 4.

Adapted from Southern Living magazine, May 2021, p. 117. 

African Peanut Stew

4 c. chicken or vegetable stock

1 14-oz. can no-salt-added diced tomatoes

1/2 c. chunky peanut butter

1 T. ground cumin

1 t. ground coriander

1/4 t. salt

3 T. minced fresh ginger

2 lbs. boneless, skinless chicken breasts, cut into 1" pieces

1 large sweet potato, peeled and cubed

2 medium zucchini, cubed

1 14-oz. can chickpeas, drained and rinsed

1/2 c. chopped roasted unsalted peanuts

1/4 c. chopped cilantro

In a blender or food processor, add the stock, tomatoes, peanut butter, cumin, coriander, and salt; blend until thick and pasty.

In a 6-qt. slow cooker, combine the ginger, chicken pieces, sweet potato, zucchini, and chickpeas. Pour the sauce over the chicken and vegetables. Cover and cook on low for 7-8 hours. 

Garnish with chopped peanuts and cilantro when serving.

Serves 6-8.

Adapted from The Easy Heart Healthy Cookbook for Slow Cookers, p. 65. 

Barley & Chickpea Risotto

5 c. vegetable broth

2 c. hulled barley, rinsed

1 15-oz. can chickpeas, drained and rinsed

1 c. water

3 carrots, minced

1 onion, finely chopped

1/2 head cauliflower, cut into small pieces

4 garlic cloves, minced

1 t. dried thyme

1-1/2 T. freshly squeezed lemon juice

1/3 c. grated Parmesan cheese

4 T. chopped fresh parsley, for garnish

Put the broth, barley, chickpeas, water, carrots, onion, cauliflower, garlic, and thyme in a 6-qt. slow cooker. Stir to combine. Cover and cook on low for 6-7 hours, or until the barley is tender and has absorbed most of the liquid.

Stir in the lemon juice and Parmesan cheese. Serve garnished with parsley.

Serves 8.

The Easy Heart Healthy Cookbook for Slow Cookers, p. 54.  

Lemon & Dill Hummus

1 15-oz. can chickpeas, rinsed

2 t. tahini

2 cloves garlic

2 T. water

2 T. lemon juice

1 t. lemon zest

3 T. chopped fresh dill

Salt and pepper to taste

1/4 c. extra-virgin olive oil

Place all ingredients except oil in a blender and blend on high speed for 1 minute. Drizzle in olive oil and blend until smooth. Add a splash of water and blend again if it's too thick.

Adapted from pretzelcrisps.com.

Potato-Lover's Bowl

2 medium potatoes, cut into 1-1/2" wedges
2 c. small cauliflower florets
4 c. shredded kale, stems removed
1/2 c. shredded carrot
1 recipe Romesco Sauce*
1/4 c. thinly sliced green onions
1/4 c. cooked or canned chickpeas, rinsed and drained

*Romesco Sauce:
1/2 c. canned chickpeas, rinsed and drained
1/2 c. jarred roasted red bell pepper
1 T. water
1-1/2 t. lemon juice
1-1/2 t. tahini
1/2 t. smoked paprika
1/4 t. minced fresh garlic
1/4 t. ground cumin
Sea salt and freshly ground black pepper, to taste

Make Romesco Sauce by combining all ingredients in a blender. Set aside.

Place potato wedges in a steamer basket in a large saucepan. Add water to just below basket. Cover, bring to a boil, and steam 10 minutes or until tender. Transfer potatoes to a large nonstick skillet; brown over medium heat, 5 minutes per side.

Meanwhile, lightly cook cauliflower in same steamer basket, 3-5 minutes. Transfer to the skillet and brown with potatoes.

Cook kale in same steamer basket, 1-2 minutes or until lightly wilted.

Divide potatoes, cauliflower, kale, and carrot between two bowls. Drizzle Romesco Sauce evenly over bowls. Sprinkle with green onions and chickpeas.

Makes 2 bowls.

Adapted from ForksOverKnives.com.

Chickpea Pasta Salad with Walnut Dressing

2 c. shredded romaine lettuce
1 c. cooked penne
1 c. cooked chickpeas
1/2 c. diced carrot
1/2 c. diced celery
1/2 c. diced tomato
1/2 c. diced red bell pepper
2 T. minced onion
2 T. walnuts
1-1/2 t. finely chopped fresh parsley
1-1/2 t. white wine vinegar or cider vinegar
1/4 t. garlic powder
1/8 t. sea salt
Freshly ground black pepper, to taste

In a bowl, gently combine lettuce, penne, chickpeas, carrot, celery, tomato, bell pepper, and onion.

In a blender, combine walnuts, parsley, vinegar, garlic powder, salt, and pepper. Blend until smooth. Toss salad with dressing.

Adapted from Forks Over Knives, Fall 2019, p. 52. 

Mediterranean Salad on Mini Naan

3 T. balsamic vinegar
3 T. olive oil
1 T. honey
1/2 t. salt
4 c. baby arugula
1 15-oz. can chickpeas, rinsed and drained
1 8-ox. package bite-sized fresh mozzarella balls
1/2 c. pitted Kalamata olives
1/2 c. torn fresh basil leaves
4 miniature naan or flatbreads

For dressing, mix together vinegar, olive oil, honey, and salt. 

In a large bowl combine argula, garbanzo beans, cheese, olives, and basil. Drizzle with dressing and toss to coat. (Salad can be made 24 hours ahead.)

To serve, heat naan according to package directions in microwave or skillet. Serve arugula mixture over naan.

Makes 4 servings.

Adapted from Fast & Fresh, p. 44. 

Chickpea, Arugula, & Pickled Carrot Salad

1 c. quinoa
2/3 c. white balsamic vinegar or white wine vinegar
1/8 t. black pepper
1 t. kosher salt, divided
3 large carrots, shaved into ribbons
2 pitas, split horizontally
1/4 c. olive oil, divided
1/2 t. za'atar or dried thyme
5 oz. baby arugula
1 15-oz. can chickpeas, drained and rinsed
1/3 c. roasted, salted pistachios, roughly chopped
2 T. chopped fresh dill
2 oz. feta cheese, sliced

Cook quinoa according to package direction; set aside.

Meanwhile, whisk vinegar, pepper, and 1/2 t. salt in a large bowl. Add carrots and let stand 15 minutes.

Preheat oven to 400 degrees. Brush pitas on one side with 1 T. oil and season with the za'atar or thyme. Place, seasoned side up, on a baking sheet and bake until crisp, 5 to 7 minutes.

Drain carrots, reserving 1/4 c. picking liquid. Transfer to a large bowl with arugula, chickpeas, and quinoa. add reserved pickling liquid and remaining 3 T. oil with 1/2 t. salt; toss to combine. Top with pistachios and dill, and serve with cheese and pita.

Serves 4.

Adapted from Real Simple magazine, p. 160.

"Make Mine Moroccan" Couscous Salad

1 T. olive oil, divided
1/4 t. ground turmeric
1/4 t. ground ginger
1/4 t. ground cinnamon
1/4 t. ground cumin
1/4 t. cayenne pepper
1-1/2 c. couscous
1-1/4 c. water
1 c. apple juice
1 t. light brown sugar or a natural sweetener
Salt
1 15-oz. can chickpeas, drained and rinsed
1 8-oz. can sliced carrots, drained
1/4 c. chopped dried fruit
1/4 c. golden raisins
2 T. chopped unsalted peanuts

Heat 1/2 T. of the oil in a medium saucepan over low heat. Add the turmeric, ginger, cinnamon, cumin, cayenne, and couscous, and stir until fragrant, about 1 minute. Do not burn. Stir in the water and juice and bring to a boil. Reduce heat to very low, cover, and cook 5 minutes. Remove from heat and let stand about 5 minutes longer.

Transfer the couscous to a large bowl, using a fork to fluff it up. Stir in the remaining 1/2 T. oil, sugar, and salt to taste.

Add the chickpeas, carrots, dried fruit, and raisins. Toss gently to combine. Garnish with peanuts.

Makes 4 servings.

Adapted from Apocalypse Chow!, p. 149. 

Kitchen Sink Capellini

1/2 c. sun-dried tomatoes
1 lb. capellini
2 T. olive oil, divided
2 garlic cloves, finely minced
1 28-oz. can diced tomatoes, drained
1 8-oz. can chickpeas, drained and rinsed
1 6-oz. jar marinated artichoke hearts, drained and chopped
1 4-oz. can sliced black olives or kalamata olives
1 T. capers, drained (optional)
1 t. dried basil or 1 T. fresh basil
Salt and freshly ground black pepper
1/4 c. roasted pine nuts (optional)

Place the sun-dried tomatoes in a small heat-proof bowl. Add boiling water to cover and let sit for 10 minutes to soften. Drain and cut into 1/4" strips. Set aside.

Cook the pasta in a large pot of boiling salted water until just tender, about 4 minutes.

Drain the pasta in a colander. Drizzle with 1 T. of the olive oil, toss to coat, and set aside.

In the same pot, heat the remaining oil over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Stir in both kinds of tomatoes, chickpeas, artichoke hearts, olives, capers (if using), basil, and then salt and pepper to taste. Cook over medium heat until hot, about 5 minutes.

Add the reserved pasta and toss gently to combine and heat through. Sprinkle with the pine nuts, if using, and serve immediately.

Makes 4 servings.

Adapted from Apocalypse Chow!, p. 129.

Wish-I-Were-in-Tuscany Chickpea Stew

1 T. olive oil
2 garlic cloves, minced
1/4 c. dry white wine
1/2 t. dried marjoram
2 15-oz. cans chickpeas, drained and rinsed
1 15-oz. can diced white potatoes, drained
1 15-oz. can artichoke hearts, drained and chopped
1 6-oz. jar roasted red bell peppers, drained and chopped
1 T. dehydrated minced onion
1 bay leaf
1-1/4 c. vegetable broth
Salt and freshly ground black pepper

Heat the oil in a large saucepan over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Stir in the wine and marjoram.

Add the chickpeas, potatoes, artichoke hearts, bell peppers, onion, and bay leaf.

Stir in the broth and bring to a boil. Reduce the heat to low, season with salt and pepper to taste, and simmer to develop the flavors, about 10 minutes.

Makes 4 servings.

Adapted from Apocalypse Chow!, p. 122.  

Moroccan-Spiced Vegetable Stew

1/2 c. dried mixed fruit
1/4 c. raisins or currants
1 T. olive oil
1 garlic clove, minced
1 t. ground cumin
1 t. ground cinnamon
1 14-oz. can diced tomatoes, drained
1 15-oz. can chickpeas, drained and rinsed
1 T. dehydrated minced onion
1-1/4 c. vegetable broth
1 15-oz. can green beans, drained
1 8-oz. can sliced carrots, drained
Salt and freshly ground black pepper
Couscous, prepared per package directions

Place the dried fruit and raisins or currants in a small heat-proof bowl. Add enough boiling water to cover; soak for 15 minutes to soften.

In a large saucepan, heat the oil over medium heat. Add the garlic, cumin, and cinnamon, and cook, stirring, for 30 seconds. Add the tomatoes, chickpeas, onion, and broth; bring to a boil.

Reduce heat to low; add the green beans, carrots, and reserved fruit. Season to taste with salt and pepper, and simmer, stirring occasionally, until flavors are blended and desired consistency is reached, about 10 minutes.

Serve over couscous.

Makes 4 servings.  

Adapted from Apocalypse Chow!, p. 117.

Garlicky Chickpeas with Potatoes & Tomatoes

1 T. olive oil
2 garlic cloves, minced
1 t. dried basil
1/2 t. dried savory
1/8 t. or more of red pepper flakes (optional)
1 16-oz. can diced white potatoes, drained
1 15-oz. can chickpeas, drained and rinsed
1 14-oz. can diced tomatoes, drained
Salt and freshly ground black pepper

Heat the oil in a large saucepan or skillet over medium heat. Add garlic, basil, savory, and red pepper flakes, if using, and cook until fragrant, about 30 seconds.

Stir in the potatoes, chickpeas, and tomatoes, and then salt and pepper to taste. Cover and cook until the flavors are blended and the tomatoes are somewhat broken up and saucy, about 10 minutes.

Makes 4 servings.

Adapted from Apocalypse Chow!, p. 114.

Roasted Pumpkin Soup with Harissa & Chickpeas

1 3-lb. sugar pumpkin or kabocha squash
5 T. extra-virgin olive oil, divided
1-1/2 t. kosher salt, divided
1-1/4 t. black pepper, divided
3 shallots, peeled and chopped
3 garlic cloves, peeled and thinly sliced
2-1/2 t. ground cumin
1/4 t. ground cardamom
2-1/2 T. harissa paste
6 c. low-sodium vegetable broth
2 15-oz. cans chickpeas, rinsed
Greek yogurt and chopped cilantro, for serving

Peel pumpkin by piercing all over with a fork and microwaving on high for 3 minutes. Skin will come off easily. Remove seeds and cut into 1" pieces.

Preheat oven to 400 degrees. On 2 rimmed baking sheets, toss the pumpkin with 3 T. olive oil, 1/2 t. salt, and 1/4 t. pepper.  Roast, tossing once, until tender, 20-25 minutes.

Meanwhile, heat the remaining 2 T. olive oil in a large pot over low heat. Add the shallots and cook, stirring occasionally, until soft and caramelized, about 5 minutes. Add the garlic, cumin, cardamom, and remaining 1 t. salt and 1 t. pepper. Cook for 2 minutes.

Add the harissa, broth, and chickpeas. Bring to a boil; reduce heat to medium and simmer for 5 minutes. Remove from heat and stir in the pumpkin. Serve topped with yogurt and cilantro.

Serves 8.

Adapted from Real Simple magazine, Oct. 2016, p. 194.

Garbanzo-Stuffed Mini Peppers

1 t. cumin seeds
1 can (15 oz.) garbanzo beans or chickpeas, rinsed and drained
1/4 c. fresh cilantro leaves
3 T. water
3 T. cider vinegar
1/4 t. salt
16 miniature sweet  peppers, halved lengthwise, core and seeds removed
Additional cilantro for garnish

In a dry small skillet, toast cumin seeds over medium heat 1-2 minutes or until aromatic, stirring frequently.  Transfer to a food processor. Add garbanzo beans, cilantro, water, vinegar, and salt; pulse until blended.

Spoon mixture into pepper halves. Top with additional cilantro. Refrigerate until serving.

Makes 32 appetizers.

Adapted from Taste of Home's Simple & Delicious magazine, Oct./Nov. 2013, p. 10.