Cooking with Chickpeas

Small but Mighty

 

Chances are, you’ve been introduced to chickpeas in some form – whether blended into creamy hummus, mashed into your favorite veggie burger, or even turned into flour to create the increasingly popular chickpea pasta. It seems that chickpeas, also commonly known as garbanzo beans, are the chameleons of the culinary world, and, as such, you can easily incorporate them into any number of dishes. And why wouldn’t you? An excellent source of plant-based protein, chickpeas can also work wonders on your digestion, blood sugar, cholesterol levels, and bone health. 

The next time you’re craving chickpeas, check out these healthy recipes from Chattanooga locals.

Photography by Rich Smith

 

Hi-Fi Clyde's Falafel Wrap

 

Did you know?

The thick liquid found in a can of chickpeas, called aquafaba, can be used as an egg substitute. Try it in cookies or brownies, or whip it up with a little powdered sugar and vanilla extract to make meringue.

 

Hi-Fi Clyde’s Falafel Wrap

By José Moran, Kitchen Manager | Serves 1

 

José Moran, Kitchen Manager at Hi-Fi Clyde's Ingredients

For the falafel:

  • 1/2 cup dried chickpeas
  • 1 cup yellow onion, diced
  • 1/3 cup caramelized onions
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1/4 Tbsp. crushed red pepper
  • 1 1/2 tsp. kosher salt
  • 3 whole garlic cloves
  • 1/3 cup ground cumin
  • 1 1/2 tsp. baking powder
  • 3/4 cup gluten-free flour
  • 1/3 cup rice flour

For the wrap:

  • Flour tortilla
  • Red pepper mayonnaise
  • Spinach
  • Tomato
  • Pickled red onions
  • Tzatziki cucumbers
  • Avocado, sliced
  • Kalamata olives
  • Feta (optional)

 

Directions

  1. Soak dried chickpeas overnight or for at least 12 hours. Drain and purée in a large food processor. 
  2. Add both types of onions, parsley, cilantro, red pepper, salt, garlic, and cumin. Blend until mostly smooth.
  3. Transfer to a large bowl and mix in the baking powder and flours by hand. Refrigerate overnight.
  4. When ready to cook, form falafel mixture into 2-oz. balls, and deep-fry them in hot oil until browned.
  5. To assemble the wrap, spread mayonnaise on a flour tortilla. Fill tortilla with falafel and additional wrap ingredients. Fold and roll up tightly, encasing the filling. Grill and serve warm.

 

Hi-Fi Clyde's Falafel Wrap

Hi-Fi Clyde's Falafel Wrap

José Moran
Course Main Course
Cuisine Middle Eastern
Servings 1 person

Equipment

  • Food processor

Ingredients
  

For the falafel:

  • ½ cup dried chickpeas
  • 1 cup yellow onion, diced
  • cup caramelized onions
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh cilantro, chopped
  • ¼ Tbsp. crushed red pepper
  • 1 ½ tsp. kosher salt
  • 3 whole garlic cloves
  • cup ground cumin
  • 1 ½ tsp. baking powder
  • ¾ cup gluten-free flour
  • cup rice flour

For the wrap:

  • Flour tortilla
  • Red pepper mayonnaise
  • Spinach
  • Tomato
  • Pickled red onions
  • Tzatziki cucumbers
  • Avocado, sliced
  • Kalamata olives
  • Feta (optional)

Instructions
 

  • Soak dried chickpeas overnight or for at least 12 hours. Drain and purée in a large food processor.
  • Add both types of onions, parsley, cilantro, red pepper, salt, garlic, and cumin. Blend until mostly smooth.
  • Transfer to a large bowl and mix in the baking powder and flours by hand. Refrigerate overnight.
  • When ready to cook, form falafel mixture into 2-oz. balls, and deep-fry them in hot oil until browned.
  • To assemble the wrap, spread mayonnaise on a flour tortilla. Fill tortilla with falafel and additional wrap ingredients. Fold and roll up tightly, encasing the filling. Grill and serve warm.
Keyword chickpeas, falafel, hi-fi clyde's, wrap

 

Jacki Mullinix's Loaded salsa with chickpeas

 

Jacki Mullinix’s Loaded Salsa

Serves 4-6

 

Jacki Mullinix with her loaded salsaIngredients

  • 1 can diced tomatoes and green chiles (Rotel)
  • 1 can black beans, drained
  • 1 can chickpeas, drained
  • 1/2 cup black olives, sliced
  • 1 cup frozen corn, thawed
  • 1/2 cup shelled edamame
  • 4 green onions, sliced
  • 1/4 cup extra-virgin olive oil
  • 2 Tbsp. apple cider vinegar
  • 1 Tbsp. cumin
  • 1 Tbsp. chili powder
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. dried oregano
  • 1/4 tsp. crushed red pepper flakes
  • 1/2 Tbsp. kosher salt
  • 1/2 tsp. black pepper

 

Directions

  1. Combine all ingredients and add additional salt and pepper to taste.
  2. Refrigerate until ready to serve or serve immediately with Fritos or Tostitos Scoops. Enjoy!

 

“In the summer of 2020, I was pregnant with our daughter and constantly hungry. This recipe was a staple in our fridge; it’s so convenient, healthy, and filling! It’s now a hit at all of our backyard parties, family dinners, and football gatherings.” 

– Jacki Mullinix, North Chattanooga

 

 

Jacki Mullinix's Loaded salsa with chickpeas

Loaded Salsa

Jacki Mullinix
A yummy loaded salsa recipe with chickpeas and other veggies best served with Fritos or Tostitos Scoops!
Course Appetizer
Cuisine Mexican
Servings 6 people

Ingredients
  

  • 1 can diced tomatoes and green chiles (Rotel)
  • 1 can black beans, drained
  • 1 can chickpeas, drained
  • ½ cup black olives, sliced
  • 1 cup frozen corn, thawed
  • ½ cup shelled edamame
  • 4 green onions, sliced
  • ¼ cup extra-virgin olive oil
  • 2 Tbsp. apple cider vinegar
  • 1 Tbsp. cumin
  • 1 Tbsp. chili powder
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. dried oregano
  • ¼ tsp. crushed red pepper flakes
  • ½ Tbsp. kosher salt
  • ½ tsp. black pepper

Instructions
 

  • Combine all ingredients and add additional salt and pepper to taste.
  • Refrigerate until ready to serve or serve immediately with Fritos or Tostitos Scoops. Enjoy!

Notes

“In the summer of 2020, I was pregnant with our daughter and constantly hungry. This recipe was a staple in our fridge; it’s so convenient, healthy, and filling! It’s now a hit at all of our backyard parties, family dinners, and football gatherings.” 
– Jacki Mullinix, North Chattanooga
Keyword black beans, black olives, chickpeas, corn, dip, edamame, rotel, salsa