Whether you blend them into hummus, use them as a base for a creamy korma or roast them in the oven for a crispy afternoon snack, chickpeas must be one of the most versatile and delicious ingredients out there. It’s lucky for us, then, that they also happen to be incredibly nutritious.

What makes chickpeas so special? To start with, they’re a source of complete protein – meaning they contain all nine essential amino acids required by the human body. This makes them a valuable option for vegetarians and vegans, as well as anyone looking to up their protein intake without eating more meat.

But that’s not all. Chickpeas also happen to be chock full of vitamins and minerals, especially manganese, folate (vitamin B9), copper and iron. They’re also high in fibre and a good source of polyunsaturated fats. 

With all of this in mind, making chickpeas a regular part of your diet should be a no-brainer. Below, we’ve pulled together some quick and easy healthy chickpea recipes to get you started, from flavoursome curries to rich, hearty stews. 

Swap your shop bought hummus with this creamy, delicious recipe from Soho-based eastern Mediterranean restaurant Kapara. This recipe combines the hummus with a green chilli paste (zhoug); top with crispy chickpeas and other delicious toppings.

Ingredients

For the hummus:

• 350g water
• 60ml lemon juice
• 200g tahini paste
• 500g cooked chickpeas

For the zhoug: 

• 27ml olive oil
• 25g Dutch green chillies
• 125g coriander
• 20g peeled garlic
• 30ml lemon juice
• 100g tomatoes
• 3 cardamon pods
• Salt and pepper

Method

1. Place all the zhoug ingredients (apart from the olive oil) into a blender. Blitz into a paste.
2. Transfer the paste into a bowl and fold in the olive oil. Season to taste and pop to the side.
3. Blitz the water and chickpeas together in a blender. 
4. Whisk in the tahini and lemon juice. 
5. Season with salt to taste. 
6. Spoon two to three spoonfuls of hummus onto a platter or bowl, and make a well-like hole in the middle of the hummus.
7. Top with your zhoug and chosen toppings.

Serves: 4

Looking for a quick and tasty way to up your protein intake? This recipe from The Groovy Food Company combines chickpeas with protein-rich yoghurt and almonds for the ultimate feast. Serve with your choice of rice and naan bread.

Ingredients

• 400g cauliflower, cut into florets⁠
• Oil for cooking
• ¼ tsp cumin seeds⁠
• 1 onion, chopped⁠
• 20g ginger, peeled and chopped⁠
• 2 cloves garlic, chopped⁠
• 20g unsalted butter⁠
• 1 tsp garam masala⁠
• ½ tsp ground cumin⁠
• ½ tsp ground fenugreek⁠
• ½ tsp smoked paprika⁠
• ¼ tsp chilli powder⁠
• 300ml passata⁠
• 300ml fresh vegetable stock⁠
• 400g tin chickpeas, rinsed and drained⁠
• 1 tsp runny honey⁠
• 100g natural yoghurt⁠
• 100g baby spinach⁠
• 20g flaked toasted almonds⁠
• 20g coriander, roughly chopped⁠

Method

1. Heat the oven to 200°C/fan 180°C/gas 6. Line a baking tray with baking paper, scatter the cauliflower florets and sprinkle with the oil and cumin seeds. Transfer to the oven and roast for 25-30 minutes, tossing halfway through, until lightly charred. Set aside.⁠
2. Put the onion, ginger, garlic and two tbsp of water in a mini food processor, and blitz to a purée. 
3. Melt the butter in a large frying pan over a medium heat. Once it starts to foam, add the onion mixture and cook for three to four minutes or until golden. Add the spices and cook for one minute. Add the passata, stock, chickpeas, honey and cauliflower florets, and simmer for 10 minutes.⁠
4. Remove from the heat and stir in the yoghurt a spoonful at a time – this will help to prevent it splitting. Once incorporated, return to a low heat and stir in the spinach in batches, cooking until wilted. Serve, garnished with the almonds and coriander.

Serves: 2

Up your plant intake with this simple but flavoursome tray bake from Discover Great Veg: perfect for those days when you want a tasty meal that requires minimal fuss

Ingredients

• 1 parsnip, cut into chunks
• 1 small carrot, cut into chunks
• 1 small sweet potato, cut into chunks
• 400g can chickpeas, drained and rinsed
• 125g kale
• 2 tsp ras el hanout
• 2 tbsp maple syrup
• 1 tbsp wholegrain mustard
• 2 tbsp extra virgin olive oil

Method

1. Preheat the oven to 200°C, gas mark 6.
2. Cook the root vegetables in boiling water for 10-15 minutes until just tender.
3. Drain and transfer to a baking tray with the chickpeas and kale.
4. Mix together the remaining ingredients and season, stir in the tray and bake for 15-20 minutes.

This delicious brownie recipe from the plant-based snack brand ChicP is proof of how versatile chickpeas really are. Make your own hummus for the recipe by blending chickpeas with oil and tahini, or buy a plain version from your local shop (the fewer ingredients, the better!). 

Ingredients

For the brownies:

• 200g plain hummus
• 200g melted dark plant-based chocolate
• 1 large tbsp cacao powder
• 2 tbsp date molasses
• 2 tbsp peanut butter
• 2 tbsp walnuts
• 1 tsp baking powder

For the tahini sauce: 

• 2 tbsp tahini
• 3 tbsp warm water
• 1 tsp peanut butter or date molasses
• 1 tsp cacao powder

Method

1. Start by putting the hummus into a big mixing bowl. 
2. Melt the chocolate in a saucepan, adding the peanut butter while the chocolate starts to melt. 
3. Once the mixture is all creamy and mixed together, pour into the hummus. 
4. Follow with the date molasses, baking powder and walnuts. Mix everything together then pour into a lined baking tray and bake for 45 minutes at 180°C.
5. While the brownies are cooking, make the sauce by mixing the tahini and water together. Keep mixing until the sauce becomes smooth and light (it may need more water so keep adding until you get a sauce that isn’t too thick). Add the peanut butter, and then the date molasses and cacao powder. You can heat this slightly if you’d like it warm. 
6. Serve with the sauce drizzled on top.

Serves: 4

Farmer J is known for its fresh, healthy dishes packed full of flavour, and this tahini aubergine and chickpea salad is one of our favourites. Enjoy on its own or as a side salad with a main meal.

Ingredients

For the salad:

• 500g chickpeas
• 1 tbsp rose harissa
• 300g cherry tomatoes, cut in half
• 1 green pepper, cut into ¼ and thinly sliced
• 4 shifka pickled chilli peppers, chopped
• 30g preserved lemon, chopped finely
• 2 spring onions, sliced
• ½ bunch coriander, washed and chopped
• 1 aubergine, cut to 2cm dices
• Olive oil
• Salt

For the tahini lemon dressing:

• 50g tahini
• 50g iced water
• 30g olive oil
• 15g lemon juice
• 2g salt
• 1g cumin 

Method

1. Preheat the oven to 200°C.
2. Rinse the chickpeas under running water and drain them well.
3. Toss the chickpeas with Harissa and a sprinkle of salt and roast for six minutes, then leave to one side to cool.
4. Cut the aubergine into small diced cubes, two to three cm in size. In a bowl, mix the aubergine with salt and olive oil.
5. Spread the aubergine on a flat tray lined with baking paper.
6. Roast in a preheated oven at 200°C for 15 minutes, until they turn a dark golden-brown colour. Let them cool.
7. Mix all the dressing ingredients with a whisk. Keep whisking even when the sauce looks like it has split, keep going and it will all come together!
8. In a bowl, combine all the ingredients except for the roasted aubergines.
9. Add the tahini lemon dressing and mix well.
10. Serve on a large plate and garnish the salad with the roasted aubergine dice.
11. Sprinkle with chopped coriander. 

Images: Kapara; The Groovy Food Company; Discover Great Veg; ChicP; Farmer J