garbanzo beans

Simple Chickpea Tacos Flavored with Cilantro, Lime, & Garlic

April 28, 2020

Simple chickpea tacos flavored with cilantro, lime and garlic. A super easy plant-based dinner that is quick to throw together and a great source of plant-based protein. A perfect option for taco Tuesday that even meat-eaters will love.

Chickpeas are a staple in my diet. Not only are they incredibly healthy, but they are extremely versatile. They are one of the healthiest legumes and a great source of plant-based protein. We are always looking for new things to do with chickpeas and that is how these tacos came to be. My family and I eat tacos all the time, they are one of our favorite foods. However, we love to create different variations from these chickpea tacos to my cauliflower, walnut, and potato tacos.

This recipe is super easy to throw together. There is nothing better than a quick dinner that is also packed with nutrients. Chickpea tacos are great to make if you have leftover chickpeas or some just laying around in the freezer. Personally, I always soak a large batch of chickpeas overnight, cook them in the instant pot the next day, then eat on them throughout the week or freeze them for a quick meal later.

Disclaimer: This post may contain affiliate links.

What To Put On Chickpea Tacos

Each time we make tacos, we also make homemade blue corn or whole wheat flour tortillas. In my opinion, there is nothing better than fresh, homemade tortillas. I know exactly what ingredients go into making them and they taste much better than store bought. No preservatives, no enriched flour and no oil.

I also love to top my tacos with homemade guacamole, hot sauce, and unsweetened, plain coconut milk yogurt, (tastes just like sour cream!) I'll even add some nutritional yeast on top for the 'cheesy' flavor and additional nutritional value.

If you try this simple chickpea tacos recipe, or any of my other recipes, make sure to to use #pureandplantbased on Instagram or tag us on Facebook!

Simple Chickpea Tacos

Course Dinner

Cuisine Mexican, Plant-Based, Vegan

Keyword chickpeas, easy dinner, garbanzo beans, healthy dinner, taco

Prep Time 5 minutes

Cook Time 25 minutes

Ingredients

1 lb dry chickpeas
1 bell pepper
1 jalapeño
1 onion
3 garlic cloves
1/2 cup cilantro
1 tsp coriander
1 tbs lime juice
salt to taste
whole wheat tortillas

Instructions

Sort and rinse dry chickpeas. Cover in water and cook in instant pot or on the stove until soft.
Chop bell pepper, jalapeño and onion. Add to frying pan with just enough water to cover the bottom of the pan. Sauté until soft then remove from heat.
Drain chickpeas and add to frying pan.
Add pressed garlic cloves, chopped cilantro, coriander, lime juice and salt. Mix everything together.
Serve in a whole wheat tortillas. Add chopped lettuce, tomato, guacamole, hot sauce, or whatever your choice of toppings are! Enjoy!

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Three Bean Kale and Quinoa Salad

June 13, 2019

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A perfect summertime recipe, this three bean kale and quinoa salad is extremely healthy of full of beneficial superfoods. All the vegetables makes this salad light and fresh while the quinoa provides a hearty grain that helps to keep you full. In addition, it’s easy to throw together and does great in the freezer, just defrost and add fresh veggies.

Three bean kale and quinoa salad is a perfect summertime dinner. It can be enjoyed cold, which makes it perfect for warm nights. Additionally, this recipe is easy and quick to throw together and does great in the freezer.

This recipe is a superfood salad, with many of it’s ingredients being some of the healthiest foods you can consume. Legumes, kale, garlic and quinoa are all nutrient dense and powerful ingredients that provide a vast amount of health benefits.

Beans should be a staple in everyone’s diet. There are full of amazing health benefits as well as being a great source of plant-based protein. Chickpeas are also extremely healthy and offer many health benefits. In addition, the use of kale provides an abundance of antioxidants and essential vitamins and nutrients.

Disclaimer: In the name of full transparency, this blog post contains affiliate links. Purchases made through such links may result in a small commission for me (at no extra cost for you). As an Amazon Associate I earn from qualifying purchases, which helps to keep this blog alive!

If you try this recipe, or any other Pure and Plant-Based recipes, make sure to to use #pureandplantbased and tag us @pureandplantbased on Instagram or Facebook!

3 Bean Kale & Quinoa Salad

A perfect summertime recipe, this three bean kale and quinoa salad is extremely healthy of full of beneficial superfoods. All the vegetables makes this salad light and fresh while the quinoa provides a hearty grain that helps to keep you full. In addition, it's easy to throw together and does great in the freezer, just defrost and add fresh veggies.

Course Dinner

Cuisine Plant-Based, Vegan

Keyword garbanzo beans, plant-based dinner

Prep Time 5 minutes

Cook Time 10 minutes

Ingredients

1/2 cup uncooked quinoa ( about 1 1/2 cups cooked )
1 1/2 cup cooked black beans
1 1/2 cup cooked chickpeas aka garbanzo beans
1 1/2 cup cooked pinto beans
1/2 cup loose parsley
4 cups chopped kale
2 tbs lime juice
2 tsp oregano
2 garlic cloves
salt and pepper to taste
1/2 cucumber
1 bell pepper
1 tomato
1/2 onion
1 jalapeño (optional)

Instructions

Cook beans. Here, you can either cook all the beans together in an instant pot or on the stove. Alternatively, you can cook a pound of each separately and freeze the remaining for other meals. You can also use drained, canned beans.
Add uncooked qunioa to sauce pan with 1 cup of water. Cook on medium for about 10 minutes or until quinoa is soft.
While the quinoa is cooking, combine all of the beans in a large bowl.
Chop the parsley and kale. Add to beans.
Add cooked quinoa to the bowl. Stir to combine and then add lime juice, oregano, garlic cloves, salt and pepper.
Dice tomato, cucumber, bell pepper, onion, and jalapeño.
Serve bean salad and add the chopped fresh vegetables on top.

Recipe Notes

This recipe is great to double and freeze for later. Simply defrost, chop fresh vegetables and add to the salad.

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5 Incredible Health Benefits of Chickpeas (Garbanzo Beans)

May 7, 2019

Chickpeas, also commonly referred to as garbanzo beans, are apart of the legume family along with beans, peanuts, lentils, and peas. They are a type of pulse, which is an edible seed that is grown in a pod.

Believed to be first originated in the Mediterranean region, chickpeas have been apart of human’s diets since as early as 5500 BC. (1)In fact, they are one of the earliest cultivated crops.

Nowadays, chickpeas are a staple in many popular dishes, sides, dips, and even desserts. These incredibly versatile legumes can become anything from curry, to tacos, to hummus, and even brownies! They are even delicious by themselves. Cultures around the world rely on chickpeas as a key component in their diets and for good reason. Learn about some of the important health benefits of chickpeas.

What are the health benefits of chickpeas?

1. Source of Plant-Based Protein

Chickpeas are packed with key vitamins and nutrients. They make for a great addition to anybody’s diet, but are essential in a whole foods, plant-based diet. One reason being because they are a great source of plant-based protein.

Chickpeas contain roughly 9 grams of protein per half cup of cooked chickpeas. This makes chickpeas a great addition to meals for those looking to increase their protein intake on a plant-based diet. Because of their versatility, chickpeas are an easy substitute for animal sourced protein. For example, swap out chicken for chickpeas in recipes like chicken noodle soup or chicken salad for an inexpensive, healthier, and nutrient dense alternative.

2. Lowers the Risk of Cancer

Another one of the health benefits of chickpeas is their ability to lower your risk of cancer. When chickpeas are consumed, a type of fatty acid called butyrate is produced. (2) Butyrate aids in gut health and is essential in allowing your digestive system to function properly. This fatty acid also contains anti-inflammatory effects and promotes apoptosis (death) of the cells, which in turn helps to prevent and protect against different cancers such as colon cancer. (3) In contrast, processed and red meats are known to increase the rick of colon cancer. (4)Therefor, it is important to consume a diet full of plant-based foods that have the ability to greatly reduce this alarming risk.

In addition, chickpeas contain other dietary bioactive compounds. Dietary bioactive compounds are chemical compounds that can be find in different plant-based whole foods. These compounds are essential in promoting good health. Those found in chickpeas include lycopene, Biochanin A, and saponins, all of which have been shown to reduce the risk of different types of cancer, as stated in this review.

Recipes with Chickpeas

3. Full of Essential Vitamins and Minerals

Chickpeas are full of essential vitamins and minerals necessary for a healthy, balanced diet. They are an incredibly nutrient dense food. By consuming chickpeas, you will aid in increasing your body’s intake of other essential nutrients as well.

Chickpeas are an excellent natural source of iron, magnesium, and zinc while also containing folic acid, vitamin A, vitamin E and B vitamins. (5) All of these vitamins and minerals are essential for a healthy and properly functioning body. In fact, most people do not realize that different health issues are associated with being deficient in certain vitamins. Therefore, it is important to incorporate a wide variety of whole foods that contain many of these different vitamins and minerals. Chickpeas are a great vitamin and mineral rich option that should be regularly included in your diet.

4. Lowers the Risk of Coronary Heart Disease

Coronary heart disease occurs when the coronary arteries begin to narrow due to extreme plaque buildup overtime. This buildup is detrimental to ones health and potentially deadly, as it causes restricted blow flow that can in turn lead to a heart attack or stroke. What most people don’t realize is that this buildup is often directly related to what people eat, with the consumption of animal products and fried foods high in trans and saturated fats being the main culprits.

This is where chickpeas come in. Frequently consuming these legumes has the potential to lower the risk, prevent and reverse coronary heart disease. This being because chickpeas are high in fiber, containing 18 grams of fiber per 1/2 cup of uncooked chickpeas.

Chickpeas contain a type of fiber called soluble fiber. Soluble fiber is an important component in one’s diet, especially when it comes to your arteries. This being because soluble fiber turns to a gel during the digestive process and binds to cholesterol particles. It then helps to flush out the bad cholesterol and clean your arteries, thus lowering your risk of CHD. (6)

5. Promotes Weight Loss

When trying to lose weight, it is important to not only focus on exercise, but the foods you eat as well. Chickpeas are a great option to add into your diet as they promote weight loss. This is because chickpeas are a great source of fiber, and while this alone offers many health benefits, having a diet high in fiber is important when it comes to controlling and reducing your weight. In fact, most people do not get enough fiber in their diets. The average adult in the United States is only consuming less than half of the recommended amount of dietary fiber. (7) Consuming foods high in fiber like chickpeas also helps you to feel satiated for longer periods of time which can in turn help avoid overeating and the desire to snack, leading to weight loss.

How to Cook Chickpeas

Along with the incredible health benefits of chickpeas, they are very versatile and there are infinite different ways to incorporate them into meals. Start by purchasing organic, dried chickpeas. (Note: If you cannot find ‘chickpeas’ try looking for garbanzo beans. Different brands may label them by their different names.) If you opt for chickpeas in a can, in which there is no soaking necessary, be sure that the can is BPA-free.

First, it is important to start by sorting your chickpeas, removing any rocks or debris from what might be mixed into the dried chickpeas. Measure out the amount of chickpeas you need and add them to a colander. Thoroughly rinse the chickpeas and transfer them into a large bowl. Next, fill the bowl completely with water, you want the chickpeas to be completely submerged with enough extra water for them to soak up as they will double in size. Allow chickpeas to soak over night. When you are ready to cook the chickpeas, drain excess water and rinse.

Instant Pot

Instant pots are great when it comes to cooking chickpeas as well as other legumes and especially beans. To use an instant pot, add rinsed chickpeas, a few bay leaves and about a teaspoon of baking soda. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas and cover with about an inch to an inch and half of water. Press the ‘bean’ button or set the timer to 18 minutes. (Note: Not all pressure cookers are the same. It is recommended to check your manual for more precise cooking times.) Over cooking them will cause them to be too mushy.

Crock-Pot / Slow Cooker

If you are using a crock-pot, follow all the same as above. Add soaked chickpeas, baking soda and bay leaves to the pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Cover the chickpeas with several inches of water. Cook on high for 2-3 hours or until the chickpeas are tender but not too soft or mushy.

Stovetop

To cook chickpeas on the stove, take soaked chickpeas, a teaspoon of baking soda and a few bay leaves and add them to a large pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas in water with enough to go several inches above them. On high heat, bring the water to a boil. Once it is boiling reduce heat and allow to simmer for about an hour to an hour and a half. Check on the chickpeas to ensure they do not run out of water. When the chickpeas are tender but not too soft, remove from heat.

If at any point, your chickpeas turn out too mushy, no worries! Use them to make easy, oil-free hummus! Find the recipe here.

Recipes with Chickpeas

What are some of your favorite things to do with chickpeas? What do you think about the incredible health benefits of chickpeas? Let us know in the comments below.

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Zucchini Boats with Plant-Based Chickpea Meatballs

December 18, 2018

These zucchini boats with plant-based chickpea meatballs are a fun way to change up the traditional spaghetti and meatballs. They are super easy to make and full of nutrients from all of the vegetables. The chickpea meatballs provide a source of protein as well as being super delicious. Click here to find out how to make them! They are perfect to throw into recipes or freeze for later. Being that chickpeas are so healthy, it is important to find new ways to add them to meals.

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Plant-Based Chickpea Meatballs

If you try this recipe, or any other recipes, make sure to to use #pureandplantbased on Instagram or tag us on Facebook!

Zucchini Boats with Chickpea Meatballs

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 6

Ingredients

3 large zucchini
18-24 chickpea meatballs
1 bell pepper
1 onion
4 button mushrooms
1 can organic pasta sauce

Instructions

Preheat over to 400°F. Prepare glass baking dish.
Make or defrost plant-based chickpea meatballs. *linked above
Chop bell pepper, onion and mushrooms; saute in a skillet on medium heat until soft.
Cut zucchini in half. Take a spoon and scoop out the middle to create a trench in the zucchini. Add what you scooped out to the skillet of veggies. Place the zucchini into the prepared baking dish.
Add pasta sauce to skillet and let simmer on low for 2 minutes.
Cook the zucchini in the oven for 15-20 minutes or until they are soft. Remove from oven.
Place 3-4, (depending on size) chickpea meatballs in the scooped out portion of the zucchini. Add pasta sauce and vegetables on top.

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Oil Free Hummus

September 26, 2018

This oil free hummus recipe is incredibly easy to make and so delicious. To be honest, the oil is completely unneeded. I try to use the least amount of oil as possible in any recipe while cooking. Of course, when I found an extremely healthy and delicious recipe for something that usually contains oil and is just as good (if not better!) than a recipe with oil, it’s a game changer. I used the liquid that the chickpeas soaked in (AKA aquafaba), which makes the hummus light and creamy.

Normally, I will make two pounds of chickpeas using an instant pot. Then I use the chickpeas throughout the rest of the week in different recipes or freeze them for later. The liquid in the pot becomes what is know as aquafaba, a thick, almost gelatin-like substance, which is perfect in making a creamy hummus.

Chickpeas, also known as garbanzo beans, are one of the healthiest legumes you can eat. If you want to learn about about their amazing health benefits click here! There are so many recipes in which we will just add a cup or two of chickpeas. They are incredibly versatile. As a result, they should be apart of everyone’s diet.

Many people who are considering a plant-based diet or who don’t know much about it, always wonder about where you will get protein. It is a common misconception that people who don’t eat animal products lack protein in their diets. In fact, there are many different sources of protein that does not come from animals. For example, these chickpeas are a great source of plant-based protein. They are also packed with tons of different beneficial nutrients. In addition, they are also a great source of fiber. So, snacking on hummus and other recipes containing chickpeas, will help keep you fuller longer.

Give this recipe a try and don’t forget to use #pureandplantbased on Instagram or tag us on Facebook.

5 from 2 votes

Oil-Free Hummus

Course Appetizer, Snack

Cuisine Plant-Based, Vegan

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Author Alexis

Ingredients

4 cups Chickpeas (with liquid)
1/3 cup Tahini
2 tbs Lemon Juice
1 tsp Himalayan Pink Salt
1/2 tsp Cumin
1 tsp Paprika
2 larger cloves Pressed Garlic
1/4 tsp Cayenne Pepper *more to taste

Instructions

Process chickpeas and liquid on high in a food processor for about one minute.
Add the tahini and lemon juice, process for 30 seconds.
Add in spices and pressed garlic, process for another 30 seconds.

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garbanzo beans

What To Put On Chickpea Tacos

Simple Chickpea Tacos

Ingredients

Instructions

3 Bean Kale & Quinoa Salad

Ingredients

Instructions

Recipe Notes

What are the health benefits of chickpeas?

1. Source of Plant-Based Protein

2. Lowers the Risk of Cancer

Recipes with Chickpeas

3. Full of Essential Vitamins and Minerals

4. Lowers the Risk of Coronary Heart Disease

5. Promotes Weight Loss

How to Cook Chickpeas

Instant Pot

Crock-Pot / Slow Cooker

Stovetop

Recipes with Chickpeas

Zucchini Boats with Chickpea Meatballs

Ingredients

Instructions

Oil-Free Hummus

Ingredients

Instructions

Categories