s cool as it is to see chickpea-based products like chips and pasta taking over grocery store aisles, sometimes it’s good to go back to the basics, celebrating the legume in its unprocessed, glorious form. That’s exactly how the vegan protein is consumed in Mediterranean countries, ground zero for […]
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s cool as it is to see chickpea-based products like chips and pasta taking over grocery store aisles, sometimes it's good to go back to the basics, celebrating the legume in its unprocessed, glorious form. That's exactly how the vegan protein is consumed in Mediterranean countries, ground zero for the oft-praised Mediterranean diet. One serving of chickpeas has 11 grams of fiber and 39 grams of protein per cup, making it a food dietitians regularly recommend to eaters of all types.
Watch the video below to learn more about the health benefits of chickpeas:
"Chickpeas are an ancient food of Greece and therefore have been around for a long time," says Mina Stone, whose new cookbook Lemon, Love, & Olive Oil celebrates her Greek-American roots. "They provided—and still do—a healthy form of protein that they could cultivate."
Stone says that many Greek islands that grow the legume have beautiful cooking traditions, which naturally means many delicious chickpea recipes and dishes dedicated to them. "Clay pots filled simply with chickpeas, onions, and olive oil would slowly cook overnight at the village bakery yielding magical results that are easy to recreate our home ovens of today," she says. "What is nice about serving chickpeas, which I learned from Greece, is that they are the star of the show, the main dish. Some olives on the side are all you need to complete the meal."
When Stone started putting together meal ideas for her cookbook, it's no surprise that chickpea recipes popped up again and again. The other ingredients you'll see used throughout her book are just as simple. "Greek cooking is simple food at its best," Stone says. Besides chickpeas, olive oil, lemon juice, and fish are all enjoyed regularly. As for spices, she says oregano, parsley, and mint are the ones she turns to most often. "I find that an herb can be the defining ingredient in making a dish feel complex, unique, and completed," she says.
Another benefit to simple dishes is that they don't typically require very many ingredients and aren't too difficult to make. Here, Stone shares three Greek chickpea recipes straight from her book. Give them a try and you'll see that creating delicious, nutrient-rich dishes really can be easy.
3 Greek chickpea recipes from Mina Stone's Lemon, Love, & Olive Oil
1. Oven chickpeas recipe (revithia sto fourno)
Serves 8 to 10
Ingredients
1 lb. dried chickpeas, soaked and drained
2 medium yellow onions, sliced into quarters
6 to 8 whole garlic cloves (unpeeled)
4 bay leaves
Extra virgin olive oil
Juice of 2 lemons
Salt and freshly ground black pepper
1. Preheat the oven to 350 °F.
2. Place the soaked chickpeas in an ovenproof casserole dish with a lid. Add fresh cold water to cover the chickpeas by one inch. Add the onions, garlic, bay leaves, a generous pinch of salt, and a drizzle of olive oil.
3. Bake for four hours, or until the chickpeas are very soft. Add the lemon juice and another drizzle of olive oil. Taste for seasoning and add more salt if necessary. Finish with freshly ground black pepper.
2. Chickpea salad with feta and herbs recipe
Serves 6 to 8
Ingredients
1 lb. chickpeas, soaked and drained, or 15-oz. cans of chickpeas, rinsed and drained
3/4 cup extra virgin olive oil
Juice of 3 to 4 lemons
1 garlic clove, finely grated (optional)
1 lb. Greek feta, crumbled
3 cups mixed green herbs (such as parsley, dill, and mint), chopped
A few mint leaves for garnish
Salt and freshly ground black pepper
1. Place the chickpeas in a large pot of salted water, bring to a simmer, and simmer until they are very soft, an hour to an hour-and-a-half. Alternately, use the canned chickpeas.
2. Place the chickpeas in a large bowl. Whisk together the olive oil, lemon juice, and grated garlic clove, if using. Pour the dressing over the warm chickpeas and sprinkle the salad generously with salt. Toss to combine all the ingredients and set aside to cool in the refrigerator.
3. Once the salad has cooled down, taste for seasoning and add more salt, if necessary. Gently toss in the crumbled feta and herbs. To serve, garnish with mint leaves, drizzle with olive oil, and crack lots of freshly ground pepper on top.
3. Braised chickpeas with orange zest and garlic breadcrumbs recipe
Serves 8 to 10
Ingredients
For the chickpeas:
1 lb. dried chickpeas, soaked and drained
2 medium yellow onions, sliced into thin half-moons
2 bay leaves
Peel of 1 orange
Salt
Extra virgin olive oil
Juice of 2 lemons
For the breadcrumbs (makes about 2 cups):
1 white baguette, day-old or fresh, ends discarded, and torn into pieces
2 garlic cloves, peeled and left whole
About 1/3 cup extra-virgin olive oil
Zest of 1 orange
Salt and freshly ground black pepper
For the chickpeas:
1. Preheat the oven to 350°F.
2. Place the soaked chickpeas in an ovenproof casserole dish and add water to cover the chickpeas by two inches. Layer the onions, bay leaves, and orange peel on top, followed by a generous pinch of salt and a generous drizzle of olive oil. Cover with a lid.
3. Bake for two-and-a-half to three hours, until the chickpeas are very soft. Add the lemon juice and another drizzle of olive oil. Taste for seasoning and add more salt if necessary.
For the breadcrumbs:
1. While the chickpeas are baking, place the torn bread in a food processor with the garlic cloves and pulse to the size of crumbs. Place in a bowl and add just enough olive oil to saturate the breadcrumbs, a good pinch of salt, and lots of freshly ground black pepper. Spread on a baking sheet and toast, mixing once, until the breadcrumbs are golden brown, about 10 to 15 minutes. Remove from the oven and allow the breadcrumbs to cool down. Add the orange zest and too to combine.
2. Top the chickpeas with one cup of the breadcrumbs. Reserve the extra breadcrumbs for another use, such as sprinkling on salad or pasta.
From the book Lemon, Love, and Olive Oil by Mina Stone. Copyright © 2021 by Asimina Stone. Published by Harper Wave, an imprint of HarperCollins Publishers. Reprinted by permission.
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