Chickpea Black Bean Salad Recipe

Black Bean and Chickpea Soup

This Black Bean and Chickpea Soup recipe is a delicious and hearty dish that will warm you up on a chilly day. Made with nutritious black beans and chickpeas, this soup is packed with protein and fiber. It’s also super easy to make and can be on your table in less than an hour.

Ingredients:

• 1 cup dried black beans
• 1 cup cooked chickpeas
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro, for garnish

Instructions:

1. Soak the black beans overnight in water. Drain and rinse before cooking.
2. In a large pot, heat some oil over medium heat. Add the onion, garlic, carrots, celery, and red bell pepper. Cook until the vegetables are tender.
3. Add the black beans, chickpeas, vegetable broth, cumin, and chili powder to the pot. Bring to a boil and then simmer for about 30 minutes, or until the beans are cooked through.
4. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro.

How to Prepare:

To prepare this Black Bean and Chickpea Soup, start by soaking the black beans overnight. This will help soften them and reduce the cooking time. In a large pot, sauté the diced onion, minced garlic, diced carrots, diced celery, and diced red bell pepper until the vegetables are tender. Add the soaked black beans, cooked chickpeas, vegetable broth, cumin, and chili powder to the pot. Bring to a boil and then simmer for about 30 minutes, or until the beans are cooked through. Season with salt and pepper to taste. Finally, garnish with fresh cilantro before serving.

Preparation Time:

The preparation time for this Black Bean and Chickpea Soup is approximately 10 minutes, excluding the soaking time for the black beans.

Servings:

This recipe serves 4-6 people.

Nutrition Facts:

Serving size: 1 cup
Calories: 250
Total Fat: 4g
Sodium: 450mg
Total Carbohydrate: 42g
Dietary Fiber: 12g
Protein: 14g

Tips:

• For a creamier soup, you can blend a portion of the soup before adding the fresh cilantro.
• You can customize the spices according to your taste preferences. Add more chili powder for a spicier soup or omit it if you prefer a milder flavor.
• Serve this soup with crusty bread or a side salad for a complete and satisfying meal.

FAQs:

• Can I use canned black beans and chickpeas instead of dried ones? Yes, you can use canned beans for convenience. Just make sure to rinse them well before using.
• How long does this soup last in the refrigerator? This soup can be stored in an airtight container in the refrigerator for up to 5 days.

Easy Black Bean and Chickpea Dip

This Easy Black Bean and Chickpea Dip is a crowd-pleasing appetizer that can be whipped up in no time. It’s perfect for parties, game nights, or simply enjoying as a snack. The combination of black beans and chickpeas creates a smooth and creamy texture, while the spices add a flavorful kick. Serve this dip with tortilla chips, crackers, or fresh veggies for a tasty and healthy treat.

Ingredients:

• 1 can black beans, drained and rinsed
• 1 can chickpeas, drained and rinsed
• 2 cloves garlic
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro, for garnish

Instructions:

1. In a food processor, combine the black beans, chickpeas, garlic, tahini, lemon juice, cumin, paprika, salt, and pepper. Blend until smooth and creamy.
2. Transfer the dip to a serving bowl and garnish with fresh cilantro.
3. Serve with tortilla chips, crackers, or fresh veggies.

How to Prepare:

To prepare this Easy Black Bean and Chickpea Dip, simply combine the drained and rinsed black beans, drained and rinsed chickpeas, garlic, tahini, lemon juice, cumin, paprika, salt, and pepper in a food processor. Blend until smooth and creamy. Transfer the dip to a serving bowl and garnish with fresh cilantro. Serve with tortilla chips, crackers, or fresh veggies for dipping.

Preparation Time:

The preparation time for this Easy Black Bean and Chickpea Dip is approximately 10 minutes.

Servings:

This recipe serves 6-8 people.

Nutrition Facts:

Serving size: 2 tablespoons
Calories: 70
Total Fat: 2g
Sodium: 150mg
Total Carbohydrate: 10g
Dietary Fiber: 3g
Protein: 3g

Tips:

• You can customize the spices in this dip according to your taste preferences. Add more cumin for a stronger flavor or sprinkle some chili powder for an extra kick.
• If you don’t have tahini on hand, you can substitute it with peanut butter or almond butter.
• This dip can be made ahead of time and stored in the refrigerator for up to 3 days.

FAQs:

• Can I freeze this dip? It is not recommended to freeze this dip as the texture may change upon thawing.
• Can I use dried black beans and chickpeas instead of canned ones? Yes, you can use dried beans if you prefer. Just make sure to cook them according to package instructions before using.

Balela Salad… A flavorful and nutritious Mediterranean chickpea

This Balela Salad is a flavorful and nutritious Mediterranean chickpea salad that is bursting with fresh ingredients and bold flavors. It’s a versatile dish that can be served as a side salad, a light lunch, or even as a topping for grilled meats or fish. Packed with protein-rich chickpeas, juicy tomatoes, crisp cucumbers, and tangy lemon dressing, this salad is a refreshing and satisfying option for a quick and healthy meal.

Ingredients:

• 2 cups cooked chickpeas
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 teaspoon ground cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked chickpeas, cherry tomatoes, cucumber, red onion, parsley, and mint.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and pepper.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Let the salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.
5. Serve chilled and enjoy!

How to Prepare:

To prepare this Balela Salad, start by combining the cooked chickpeas, halved cherry tomatoes, diced cucumber, thinly sliced red onion, chopped fresh parsley, and chopped fresh mint in a large bowl. In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, ground cumin, salt, and pepper to make the dressing. Pour the dressing over the chickpea mixture and toss to coat. Let the salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together. Serve chilled and enjoy the vibrant flavors of the Mediterranean.

Preparation Time:

The preparation time for this Balela Salad is approximately 15 minutes, excluding the marinating time.

Servings:

This recipe serves 4 people.

Nutrition Facts:

Serving size: 1 cup
Calories: 180
Total Fat: 8g
Sodium: 250mg
Total Carbohydrate: 22g
Dietary Fiber: 6g
Protein: 7g

Tips:

• Add some chopped olives or feta cheese for extra flavor.
• Feel free to adjust the amount of lemon juice and olive oil to suit your taste preferences.
• This salad can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days.

FAQs:

• Can I use canned chickpeas instead of cooked ones? Yes, you can use canned chickpeas for convenience. Just make sure to drain and rinse them well before using.
• Can I substitute the fresh herbs with dried herbs? Yes, you can use dried parsley and mint if you don’t have fresh herbs available. However, the flavor may be slightly different.

Spicy Chickpea & Black Bean Burgers

These Spicy Chickpea & Black Bean Burgers are the perfect meatless alternative for burger lovers. Packed with protein from chickpeas and black beans, these burgers are flavorful, satisfying, and easy to make. The addition of spices and herbs gives them a delicious kick. Serve them on a bun with your favorite toppings and enjoy a tasty and nutritious meal.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 small red onion, minced
• 2 cloves garlic, minced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup bread crumbs
• 1 egg, beaten
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• Olive oil for cooking

Instructions:

1. In a large bowl, mash the chickpeas and black beans with a fork or potato masher.
2. Add the minced red onion, minced garlic, chopped cilantro, bread crumbs, beaten egg, cumin, paprika, chili powder, salt, and pepper to the bowl. Mix well to combine all the ingredients.
3. Form the mixture into patties of your desired size and shape.
4. In a pan, heat some olive oil over medium heat. Cook the burger patties for about 4-5 minutes per side, or until crispy and golden brown.
5. Serve the burgers on buns with your favorite toppings, such as lettuce, tomato, avocado, and mayo.

How to Prepare:

To prepare these Spicy Chickpea & Black Bean Burgers, start by mashing the drained and rinsed chickpeas and black beans in a large bowl using a fork or potato masher. Add the minced red onion, minced garlic, chopped cilantro, bread crumbs, beaten egg, cumin, paprika, chili powder, salt, and pepper to the bowl. Mix well to combine all the ingredients. Form the mixture into patties of your desired size and shape. Heat some olive oil in a pan over medium heat and cook the burger patties for about 4-5 minutes per side, or until crispy and golden brown. Serve the burgers on buns with your favorite toppings, such as lettuce, tomato, avocado, and mayo