Vegan Protein-Rich Chickpeas

Ingredients (Serves 4)

• For the chickpeas:
  • 2 cups cooked chickpeas (or 1 can, drained and rinsed)
  • 1 tablespoon olive oil (or avocado oil)
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1 medium tomato, diced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon cayenne pepper (optional)
  • Salt and black pepper to taste
• Optional additions:
  • 1/4 cup fresh parsley or cilantro, chopped
  • Squeeze of lemon juice for freshness

Instructions

1. Prepare the base:
   • Heat olive oil in a skillet over medium heat.
   • Add the chopped onion and sauté for 3-4 minutes until translucent.
2. Add spices and chickpeas:
   • Stir in garlic and cook for 1 minute until fragrant.
   • Add cumin, smoked paprika, turmeric, cayenne (if using), salt, and pepper. Stir for 30 seconds.
3. Simmer with tomatoes:
   • Add the diced tomato and cook for 3-4 minutes until softened.
   • Add the chickpeas and mix well. Cook for 5-7 minutes, stirring occasionally, allowing the flavors to meld.
4. Garnish and serve:
   • Remove from heat and garnish with fresh parsley or cilantro.
   • Squeeze lemon juice over the dish before serving.

Serving Suggestions:

• Serve over quinoa, brown rice, or couscous for a hearty meal.
• Use as a filling for wraps or pita bread with fresh veggies.
• Enjoy as a protein-rich snack on its own.

Nutritional Information (Per serving, approximate)

• Calories: 190 kcal
• Protein: 9 g
• Carbohydrates: 26 g
  • Fiber: 7 g
  • Sugar: 4 g
• Fat: 6 g
  • Saturated Fat: 1 g
• Sodium: 250 mg
• Iron: 2.8 mg
• Calcium: 40 mg

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