Chickpea Recipes Vegan Low Calorie for Healthy Meals

Chickpeas are a powerhouse ingredient that every vegan and health-conscious cook should embrace. Packed with protein, fiber, and essential nutrients, these humble legumes are incredibly versatile and perfect for creating low-calorie meals that satisfy both your taste buds and nutritional needs.

Whether you’re looking for a hearty salad, a comforting stew, or a quick snack, chickpeas can transform simple dishes into delicious, wholesome experiences. In this post, we’ll explore a variety of easy-to-make vegan chickpea recipes that are low in calories but high in flavor.

These recipes are designed to keep you energized and full without compromising on taste or health.

From creamy hummus to spicy chickpea curry, each recipe highlights the unique texture and flavor of chickpeas while keeping your meals light and nutritious. Plus, I’ll share tips on how to enhance these dishes with fresh herbs, spices, and complementary ingredients.

If you love experimenting in the kitchen or want to add more plant-based options to your diet, these chickpea recipes will quickly become staples in your meal rotation.

Why You’ll Love This Recipe

Chickpeas are not only delicious but also incredibly nutritious and budget-friendly. These recipes are:

• Vegan and low calorie, perfect for maintaining a healthy lifestyle without feeling deprived.
• High in protein and fiber, which help keep you full and satisfied longer.
• Easy to prepare with common pantry ingredients, making them ideal for quick meals.
• Versatile enough to be served as snacks, mains, or sides.
• Flavor-packed with spices and herbs that transform chickpeas into exciting dishes.

Ingredients

• 2 cups canned or cooked chickpeas (drained and rinsed if canned)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil or vegetable broth for oil-free
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric
• 1/2 teaspoon chili powder (optional for heat)
• 1 can diced tomatoes (14 oz)
• 1 cup spinach or kale, chopped
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish
• Juice of 1 lemon
• Cooked brown rice or quinoa for serving (optional)

Equipment

• Large skillet or sauté pan
• Cutting board and sharp knife
• Measuring spoons and cups
• Wooden spoon or spatula
• Can opener (if using canned ingredients)
• Mixing bowl for rinsing chickpeas
• Optional: blender or food processor for hummus or dips

Instructions

1. Prepare your ingredients: Drain and rinse the chickpeas if using canned. Chop the onion, garlic, and greens.
2. Sauté aromatics: Heat the olive oil or vegetable broth in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add garlic and spices: Stir in the minced garlic, cumin, smoked paprika, turmeric, and chili powder. Cook for another 1-2 minutes until fragrant.
4. Add chickpeas and tomatoes: Stir in the chickpeas and canned diced tomatoes with their juice. Mix well and bring to a simmer.
5. Simmer and season: Let the mixture simmer for 10-12 minutes, stirring occasionally. Add salt and pepper to taste.
6. Incorporate greens: Add the chopped spinach or kale and cook for another 2-3 minutes until wilted and tender.
7. Finish with lemon juice: Remove from heat and stir in fresh lemon juice for brightness.
8. Serve: Spoon over cooked brown rice or quinoa if desired. Garnish with fresh cilantro or parsley before serving.

Tips & Variations

“For an even creamier texture, mash some of the chickpeas with the back of your spoon before adding the greens.”

• Try swapping spinach for kale, collard greens, or Swiss chard depending on your preference.
• Add a splash of coconut milk for a richer, creamier curry-style dish.
• For a smoky twist, grill or roast the chickpeas before adding them to the skillet.
• Mix in other vegetables like bell peppers, zucchini, or carrots to bulk up the meal.
• Use chickpea flour to make vegan low-calorie pancakes or flatbreads – a great alternative way to enjoy chickpeas.

Nutrition Facts

Serving Suggestions

This chickpea dish pairs wonderfully with a variety of sides. Serve with a warm whole-grain flatbread or pita for a satisfying lunch or dinner.

For a lighter option, enjoy it over a bed of fresh greens or alongside roasted vegetables.

Looking to add more variety? Check out Thelma Sanders Squash Recipe for a delicious vegetable side, or try a refreshing condiment like the Pickled Cherry Pepper Recipe to add a tangy kick to your meals.

More Delicious Vegan Low-Calorie Chickpea Recipes

Chickpea and Spinach Stew

This warming stew is perfect for chilly evenings. Simmer chickpeas with tomatoes, spinach, garlic, and warming spices like cinnamon and cumin.

Serve with quinoa or crusty bread for a filling meal.

Ingredients

• 2 cups cooked chickpeas
• 1 onion, diced
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 2 cups fresh spinach
• 1 teaspoon ground cinnamon
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. Heat olive oil in a pot over medium heat and sauté onion until translucent.
2. Add garlic, cinnamon, and cumin, cooking for another minute.
3. Add chickpeas and diced tomatoes, stirring well.
4. Simmer for 15 minutes, then stir in spinach until wilted.
5. Season with salt and pepper and serve warm.

Chickpea Salad with Lemon-Tahini Dressing

A refreshing and crunchy salad perfect for lunch or a quick snack. Combine chickpeas with chopped cucumber, tomatoes, red onion, and fresh herbs.

Toss with a tangy lemon-tahini dressing that’s both creamy and light.

Ingredients

• 2 cups cooked chickpeas
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, and parsley.
2. In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper.
3. Pour dressing over salad and toss until evenly coated.
4. Serve immediately or chill for 30 minutes for deeper flavor.

Spicy Chickpea Wraps

These wraps are bursting with flavor and perfect for a light lunch on the go. Season chickpeas with chili powder, cumin, and smoked paprika, then roast or sauté until crispy.

Fill whole wheat wraps with the chickpeas, fresh veggies, and a drizzle of tahini sauce.

Ingredients

• 2 cups cooked chickpeas
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil
• Whole wheat wraps or tortillas
• Sliced cucumber, tomato, and lettuce
• Tahini sauce or hummus

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil and spices.
3. Spread on a baking sheet and roast for 20 minutes, shaking halfway.
4. Assemble wraps with roasted chickpeas, veggies, and tahini sauce.
5. Roll up and enjoy immediately.

For more inspiration on healthy and flavorful dishes, try our Bariatric Meatloaf Recipe for a protein-packed meal or the delightful Pecan Crackers Recipe for a crunchy snack option.

Conclusion

Chickpeas are truly a versatile and nutritious ingredient that every vegan and health-conscious cook should keep handy in the kitchen. These low-calorie recipes showcase how easy it is to create delicious, satisfying meals without relying on heavy ingredients or animal products.

From stews and salads to wraps, chickpeas bring a wonderful texture and flavor that adapts beautifully to a variety of cuisines and tastes.

Incorporating chickpeas into your diet can help boost your protein intake, improve digestion, and keep you energized throughout the day. Plus, they’re budget-friendly and easy to prepare, making them a smart choice for any meal plan.

With these recipes and tips, you’re well on your way to enjoying wholesome vegan meals that are both healthy and flavorful. Don’t forget to explore other tasty recipes like the Pickled Cherry Pepper Recipe to elevate your culinary skills even further!

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