Chickpeas are budget-friendly, shelf-stable and packed with fiber and protein.Their firm texture holds up well in wraps, tacos and roasted dishes.These no-recipe meal ideas help simplify weeknight cooking.
You don’t have to be a chef to create a delicious meal without a recipe. The key is to know what you’re working with and combine that with flavors you love. One place to start is with something easy, like canned chickpeas. They’re the nutritious base for some great dishes, many of which don’t require much cooking or instruction.
Benefits of Chickpeas
Dry and canned beans are staples in my pantry, and chickpeas are one of my favorites. I love that they’re an economical option that’s also shelf-stable. I’ll open a can to create everything from hummus to a crispy oven-fried snack. I love their meaty interiors, which provide texture and make them enjoyable to eat, but I also appreciate that they’re packed with nutrition. One half cup of cooked chickpeas provides 6 grams of fiber, which helps with satiety and also offers digestive health benefits, including bowel regularity. That same half cup supplies 7 grams of plant-based protein, perfect for fueling your workday but also any workout. Chickpeas also supply iron and folate, which are crucial for keeping our energy and metabolism going. These little legumes are truly nutrition powerhouses!
Simple No-Recipe Ideas
Creating simple meals with chickpeas starts with considering what dishes you and your family love and what sounds good to you. Think about how you’ve enjoyed chickpeas in the past, knowing that they are firmer than other beans, which is a fun advantage for many meatless options. Because of their firmness, they also hold up well to dressings and sauces. As for flavor, chickpeas are often described as mild and “earthy” but also “buttery”—creating the perfect starting point to a nutritious meal. Need some inspiration? Here are some fun ideas to try.
Chickpea Hummus Wrap
I’ve always been a big fan of wraps. They’re such a handy way to enjoy a variety of foods and flavors, and there are endless ways to build them. Whole-wheat tortillas are a great, sturdy base, but I also enjoy using whole-wheat lavash because of its amazing pliability.
To make them, lay four whole-wheat tortillas or lavash on a clean work surface. Cover each with a thin layer of hummus (about 1 to 2 tablespoons) and top with 1 cup of baby spinach, 1/4 cup of sliced roasted red bell peppers, 1 tablespoon of crumbled feta cheese, 4 to 5 kalamata olives and 1/4 cup of chickpeas. Drizzle with 1 teaspoon of extra-virgin olive oil and 1 teaspoon of red wine vinegar, then roll up and enjoy. Makes 4 servings.
Roasted Chickpeas and Vegetables
If cooking isn’t one of your favorite household activities but you’re seeking something homemade for dinner, grab a sheet pan and let your oven do all the work. A great sheet-pan meal can be as easy as tossing ingredients with some olive oil, salt and pepper and roasting until just tender.
To try it, preheat the oven to 425°F and line a large baking sheet with parchment paper. Drain and rinse 1 (15.5-ounce) can of chickpeas. Pat dry and add to a large bowl along with 1 (12-ounce) bag of fresh broccoli and cauliflower florets. Toss with 1 tablespoon of extra-virgin olive oil, 1/4 teaspoon of kosher salt and 1/8 teaspoon of black pepper. Roast, stirring once halfway through cooking time, until vegetables are crisp-tender, about 20 minutes. Meanwhile, heat 2 (8.8-ounce) bags of cooked rice or whole grain of your choice following package directions. Serve chickpeas and vegetables over rice and top with your favorite salsa. Makes 4 servings.
Weeknight Chickpea Tacos
Tacos are always a good idea, especially when you use chickpeas as your star. Preparing them is easy and quick, and they can be built in a variety of ways to please any palate!
To make them, heat 1 tablespoon of extra-virgin olive oil in a large skillet set over medium-high. Drain and rinse 1 (15.5-ounce) can of chickpeas, then pat them dry. Add the chickpeas to the skillet along with 1/4 teaspoon of kosher salt and 1 tablespoon of ground chile pepper. Cook for 1 minute, then add 4 cups chopped kale and cook until leaves are just tender, about 2 minutes. Remove from heat and add 1 tablespoon of fresh lime juice; toss to combine. Portion filling among warmed corn tortillas and top with avocado, chopped tomatoes, finely diced onion and salsa or hot sauce of your choice. Makes 4 servings.