Chickpea Chronicles
Welcome to Crunch Time, where low-waste recipes come together in 20 minutes or less. This week features a Mediterranean staple. A falafel must-have and an excellent salad topping, it's the humble chickpea. Barely a dollar at most grocery stores, canned chickpeas are a pantry essential for any weeknight cook. Their subtle flavor makes them versatile, and their plant-based protein adds substance to every meal. Aside from the bean itself, chickpeas offer a second ingredient ripe with possibility, which we intend not to waste.
Aquafaba, or the water found in a can of chickpeas, is a popular egg replacement used in vegan desserts. With the help of an electric mixer, the legume liquid can attain a consistency akin to meringue or egg whites, giving baked goods an airy quality. I don’t have time for much baking, but I do often have 20 minutes that I can spend making pancakes for Sunday brunch (and a few extra to freeze for later). What better way to wind down from the weekend than a tall stack topped with berries and syrup? Since chickpeas generously provide us with two components of which we make use, it’s only natural we give two recipes to try both of them out. Sweet or savory, fancy breakfast or fast dinner, chickpeas will be your new go-to ingredient.
Banana Pancakes
Beautiful banana pancakes. Credit: Nixie Strazza
Ingredients:
1.5 cup oat flour (don’t buy fancy oat flour, blend rolled oats)
3 tbsp coconut sugar (or cane sugar)
2 tsp baking powder
1 tsp cinnamon
¼ tsp salt
1 tsp vanilla extract
1 tbsp white vinegar/apple cider vinegar
1 overripe banana, mashed
¾ unsweetened non dairy milk
¼ cup aquafaba (chickpea water)
⅛ tsp cream of tartar (can be found in the spice aisle of most grocery stores)
Neutral oil for pan (I used avocado oil spray)
Berries and syrup for serving
Directions:
In a large mixing bowl, add the aquafaba and cream of tartar and beat on high speed for 5 minutes until stiff peaks form. I recommend listening to your favorite song or the latest Stephen Colbert monologue to pass the time.
Combine the oat flour, coconut sugar, baking powder, salt and cinnamon in a separate bowl. Add in the mashed banana, white vinegar, vanilla extract and milk, and whisk until combined.
Using a spatula, fold in the whipped aquafaba, being careful not to over mix.
Add oil to a nonstick skillet and heat on medium high. Using a ¼ cup measuring cup, scoop batter onto heated pan. Cook until edges begin to brown and air bubbles form on the surface, then flip. Total cooking time for a single pancake is 1-2 minutes.
Note* I usually get too excited and put the pancake mixture down before the pan is hot enough. The guinea pig pancake on your first try is a rite of passage, don’t stress.
Repeat with the remaining batter. Serve with your favorite fruit and toppings.
Simple Stewed Chickpeas
Scrumptious stewed chickpeas. Credit: Nixie Strazza
Ingredients:
12 oz jarred tomato sauce (Tomato Basil, Marinara)
1 can chickpeas, rinsed and drained
⅓ cup water
1-2 tbsp olive oil
1 tsp soy sauce or gluten free tamari
2 tsp garlic powder (I like it garlicky, adjust to taste)
1 tsp onion powder
1 tsp oregano
1 tsp basil
1 tsp thyme
½ tsp red pepper flakes
Salt and pepper to taste
Chopped fresh basil (optional)
*Note: Feel free to adjust seasonings to taste based on the tomato sauce you use. Using a Tomato Basil variety? Add less basil and more oregano. Like it spicy? Use Arrabiata as your base.
Directions:
Add tomato sauce, chickpeas and water to a large saute pan and bring to medium heat. Chickpeas should be just covered by the liquid.
Add in olive oil, spices and soy sauce, stirring on medium heat. The soy sauce counters the tinny acidity of some jarred sauces and adds a depth of umami flavor.
Let simmer on medium heat for 15-20 minutes until chickpeas are tender. If you notice the sauce starting to stick to the bottom of the pan, turn down the heat and add a bit more water.
During the final minutes of cooking, add in basil (learn to make perfect ribbons here). Adjust seasonings to taste and serve with rice or grains.