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Chickpea Recipe: Garbanzo Beans Stirfry
I love garbanzo beans otherwise known as chickpeas. We used a lot of chick peas and I was running out of ideas for chickpeas recipes. Here are some chickpeas recipes that I had done before:
- Humus - a dip or spread made from the legume.
- Falafel - small cakes or pates made from chickpeas and served with a Tahini sauce.
- Chickpea curry - I like using other vegetables in this.
- Chickpea and chicken curry - combining chicken and chickpeas have been a winner at my table
- Chickpea Korma - This is an adaptation of the South East Asian dish of chicken korma where the meat is cooked with turmeric and yogurt. I do the same with the chickpeas.
- Roasted Garbanzo beans - this can be served as snack or served as an entree with roasted vegetables. Very healthy and tasty.
- Ratatouille with chickpeas - If you know how to make the famous French summer vege stew just add some cooked chickpeas to the mix.
- Chickpea vege stew - Similar to the Ratatouille but use other vegetables and spices.
- Chickpea vege soup - Omit the meat and use the beans
- Five bean salad with garbanzo beans - I like using red kidney beans, black beans, green peas and broad beans with some finely chopped parsley and a vinaigrette dressing.
This recipe is also an original creation. There might be others out there like it but when I threw this together, I had never seen another like it before. This dish can be had hot or chilled but I believe hot is better. Cold chickpea kinda eats too chalky.
- 2 cups cooked garbanzo beans/chickpea, (you may use canned, I prefer to cook my own)
- 1/2 cup diced carrots
- 1 medium green pepper, diced
- 2 tbsp sliced olives
- 1/2 medium onion, thinly sliced
- 1/2 cup diced tomatoes
- 3 garlic cloves, crushed in a mortar with pestle
- 2 tbsp fresh rosemary leaves
- 1/2 cup chopped fresh basil
- 1 tsp dried parsley
- 2 tbsps olive oil
- Salt and pepper to taste
- Heat oil in skillet on medium low.
- Add garlic and carrots and cook for two minutes stirring frequently.
- Add chickpea, rosemary and olives and stir fry another minute or until fragrant.
- Add pepper, dried herbs and basil. Stir.
- Salt and pepper to taste.
- Turn up the heat a tad, stir fry another minute or so then add tomatoes and onions. Toss and turn heat off after 30 seconds.
- For a complete meal add cooked pasta. Garnish with fresh parsley.
Garbonzo beans nutrition
|Serving size: 1 cup|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 45 g||15%|
|Sugar 8 g|
|Fiber 12 g||48%|
|Protein 15 g||30%|
|Cholesterol 0 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Additional Chickpea nutritional Information
Quantity per serving
About Garbanzo beans
It is believed that garbanzo beans aka chickpeas aka Bengal grams or Egyptian peas were first cultivated in the Middle East about 7000 years ago approximately 3000 BC. It was the Spanish and Portuguese who introduced the legume to the rest of the world in the 16th century. Chickpeas are cultivated mainly by India, Mexico, Ethiopia, Turkey, Pakistan, Australia, Iran, Iraq and Canada.
There are two main varieties of chickpeas. One that is darker, smaller and has a rougher coating and the most popular is the lighter colour, with semi rough coat and bigger seeds.
Way back when, in ancient cultures, the chickpea was considered to be medicinal. These ancients associated chickpeas with curing of kidney diseases, milk production, stimulating menstruation and urine, increase in sperm count and many more conditions and ailments.
Now it has been discovered that chickpeas are not only nutritious and jam packed with vitamins and minerals but curbs the appetite as well. In recent studies it was proved that persons eating chickpeas felt fuller longer, ate less, consumed less processed foods and snacks.