What Are Chickpeas? 

The humble chickpea (also known as a garbanzo bean) is a powerhouse of fiber. Did you know that one cup of chickpeas provides half your daily requirement of fiber? The World’s Healthiest Foods site even stated that those who ate chickpeas had lower total and LDL cholesterol than those who ate fiber from other plant sources.

How Do You Cook Chickpeas?

I almost never buy canned chickpeas. I buy them dry and boil a large batch of them. (Click the link to learn how to cook dried chickpeas.) Then I drain and dry them, stick them in a freeze bag, and freeze them to preserve their longevity. It saves you from extra salt and preservatives, as well as saves recycling all those cans!

Here are 4 ways that I enjoy incorporating chickpeas into my gluten-free diet.

Hummus – Cooked/ Canned Chickpeas

The most obvious chickpea dish is hummus. Hummus is high in fiber and loaded with garlic and tahini. The combination of ingredients are a great way to fight against anemia. It’s great paired with any vegetable or gluten-free cracker. It’s a great dip to bring to parties and an excellent dip to add to a healthy lunch. Follow the link to my homemade hummus recipe and indulge in this healthy snack!

Blondies- Canned Chickpeas

While black bean brownies seem to be popular, these chickpea recipe blondie cousins should be getting some press. These Flourless Chocolate Chip Chickpea Blondies from Ambitious Kitchen use maple syrup as a sweetener instead of refined sugar. Did I mention that these are EGG FREE?

They do call for peanut or almond butter, but I think SunButter could also be used if you have nut allergies. These are thick and rich like fudge, not really a baked texture. It’s a great way to sneak in fiber and protein into your kid’s afternoon snack!

Gluten Free Falafel – Raw Chickpeas

Unlke the other chickpea recipes listed here, these falafel use RAW chickpeas. While they are soaked, they are NOT cooked. The soaked chickpeas are then ground with other spices, and deep fried. These gluten free falael are a labor of love, but one with a seriously delicious outcome.

Socca- Chickpea Flour

Let’s bring this chickpea lineup back to the savory side. Did you know you can make an excellent flatbread with equal parts chickpea flour and water? Socca is a traditional flatbread made in the south of France. Add a bit of salt, a touch of oil and a sprinkling of rosemary, and you have a snack you won’t be able to set down.

Eat it on it’s own, dipped in marinara, or any other dip on your mind. Socca also makes a great base as a pizza crust. You can see the recipe and more uses on my previous blog post about socca.

Other Gluten Free Chickpea Based Recipes I Recommend

Vegetarian Mock Tuna Casserole from Vegetarian Mamma

Quick Creamy Vegan Coconut Chickpea Curry from 40 Aprons (I eat this twice a month)

Chipotle Chickpea Burrito Bowls from A Saucy Kitchen

Chickpea Cookie Dough Dip from Chocolate Covered Katie

Crispy Air Fryer Chickpeas from Fearless Dining (Great Crunchy, Nut Free Snack!) 

Gluten Free American Pancakes (using aquafaba/ chickpea water) from Becky Excell

So what’s your favorite way to use chickpeas? I’m always looking for new recipes to try! Leave me a note below!

Originally Published January 2017

The post 10 Gluten Free Ways to Eat Chickpeas appeared first on MI Gluten Free Gal.

Chickpeas are So Versatile

Sometimes I think there is nothing more versatile than chickpeas. And yes, before you ask, people call them garbanzo beans as well. Same thing. Before I wrote about 5 gluten free ways to eat chickpeas, but today I want to share a method I forgot. FRIED.

That’s right. Process those soaked chickpeas in a food processor, make it into a loose batter, and you have the basis for vegan, gluten free FALAFEL. Just add onion, garlic, cumin, parsley, etc. to your preferred palate and get cookin’!

The Best Falafel Starts with RAW Chickpeas

Recently I visited Teta’s Grill in Flushing, Michigan. Sadly, they fry their falafel in a shared fryer with chicken fingers. So, no falafel for me*. Between that and a package of BFree Foods gluten free pita in my freezer, I felt determined to make my own gluten free falafel. (*Teta’s Grill can now make gluten free falafel in a separate fryer!)

At first I thought “How hard can it be?” I figured I would blend cooked chickpeas with spices and fry it. Um, yeah. Totally wrong. Big mistake. To make gluten free falafel from scratch, you gotta start with soaked, uncooked chickpeas.

Is Falafel Fried Or Baked?

From there, making gluten free falafel “batter” is a snap. Or a whirl in the food processor as the case may be. In full transparency, I researched a lot of recipes before coming up with mine. Some recipes called for baking, like this Easy Falafel Recipe by From My Bowl.

However, most suggested frying, like this Crispy Falafel Recipe from Cookie and Kate. I baked a few, for research sake. Now, if you want to avoid frying, you can. However, the resulting gluten free falafel won’t turn golden brown, nor will they be crunchy on the outside.

Deep Frying Falafel VS. Air Frying

Now, I know what you’re thinking. “I hate frying. It’s messy and I guarantee I will burn myself.” (Or maybe that’s just me?) Let me tell ya, I successfully fried these in small batches and did NOT burn myself. I used less oil by doing it in a small pot, and had more control over frying times and temps.

Trust me, if I can pull this off, so can you. I imagine you could use a deep fryer to make these. You might also be able to pull this off in an air fryer. I don’t have one, so you’ll have to check this recipe for Air Fried Falafel from Nutrition Refined for tips on that.

Proud Foodie Mama

Seriously, LOOK at these beauties. I feel like a proud momma over here. See how crispy they are on the outside? And the vibrant touch of green from the parsley on the inside? I may need a moment to collect myself over here. Seriously, when I took this picture, I sent it to friends like I was sharing a baby picture. Especially since this gluten free falafel recipe is the first time I ever fried ANYTHING. What can I say? I’m a (darn lucky) natural!

How Do You Serve Gluten Free Falafel?

Now, you have multiple options for serving these gluten free falafel. Obviously, you can eat them freshly cooked and shove them in your mouth like my husband and I did. However, should you choose to have a bit more manners than us, you can serve them in BFree Foods gluten free (and Top 8 free!) pita bread.

Can I Freeze Falafel?

This gluten free falafel tastes amazing in a buddha bowl too! This recipe makes A LOT, so just freeze and reheat for a quick meal! Allow the falafel to cool completely, and then I would place them on a cookie sheet and freeze them for an hour. After that, you can transfer them to a bag.

To reheat gluten free frozen falafel, I would follow Taste As You Go‘s suggestion and warm that in a 350 degree oven for 15-30 minutes.

What restaurant foods do you miss most? Do you fry foods at home, and if so, what? Leave me a note in the comments, and let me know what I should make next!

Print

Gluten Free Falafel

Ingredients

• 1 lb dry chickpeas soaked overnight
• 3/4 yellow onion finely chopped
• 1 oz parsley leaves
• 2 tsp minced garlic
• 1 tbsp salt
• 1 tbsp cumin
• 1/2 tsp black pepper
• 1 tbsp lemon juice

Instructions

• Place chickpeas in large bowl, and add enough water to cover beans and soak overnight. 
• When ready to prepare gluten free falafel, finely chop onion. 
• Combine all ingredients in food processor and blend until a course meal is formed. 
• Transfer mixture to a very large bowl and refrigerate for 2-3 hours. This allows the starch in the chickpeas to leach out, allowing you to to form the falafel. 
• Using a one ounce scoop, create mounds of falafel “batter.” It will not be sticky like cookie dough, but instead fairly loose. Make balls and place on a cookie sheet. Do this until all the “batter” is formed. Scooping it all beforehand allows you to cook them quickly. 
• In a small to medium pot, pour in enough oil to create 3″ depth. (I use a smaller pot to do this, as it uses less oil.) Preheat oil to 350-375 degrees. I used a kitchen thermometer to gauge mine. 
• Depending on the size of your pot, place 4-6 falafel in the hot oil. Cook gluten free falafel two minutes per side, and then place on paper towel to absorb excess grease. Repeat with remaining falafel “batter” until all cooked. 
• Best served hot and fresh. However, they can be frozen and reheated in oven or microwave. Serve with tahini or garlic sauce.

**While I mention BFree Foods, this post is not sponsored by them. (They did however give me a free package of pita bread at the Chicago GFAF Expo.) All thoughts and opinions are my own. This post does contain affiliate links.**

Originally Published 2018

The post Gluten Free Falafel: Vegetarian Chickpea Balls appeared first on MI Gluten Free Gal.

Why Hummus is a Great Addition to a Healthy Gluten-Free Diet

A typical (traditional) hummus recipe has a few obligatory ingredients, which are also part of a healthy diet. These include chickpeas, tahini, lemon juice and olive oil. Chickpeas, also known as garbanzo beans, are a power house of nutrition. One cup of chickpeas has 14 grams of high quality protein and 12 grams of fiber. Chickpeas are also high in folate, which helps in the production of red blood cells. This is ideal for those with Celiac Disease, because many suffer from anemia, or a lack of red blood cells.

Health Benefits of Tahini  / Sesame Seeds

Hummus also contains tahini. Tahini is sesame seed paste. Tahini is an excellent source of copper. One of copper’s main roles is to help incorporate iron into red blood cells. Copper is also an antioxidant and maintains structure of the blood vessels. Tahini is used in a multitude of Middle Eastern dishes. I’ve also found it to be great on salmon!

Why You Should Add More Lemon to Your Diet

Hummus also contains lemon juice. Which is also, surprise, a good source of folate! It’s also an excellent source of vitamin C, which supports the immune system. My mother had an uncle that swore by the benefits of hot water and lemon every morning. If memory serves me right, he lived very happily well into his nineties.

So what are you waiting for? Make a batch for yourself and eat to your health! Wanting to fulfill your sweet tooth? Try these 7 Vegan Dessert Hummus Recipes, gathered by Vegans Baby.

Print

Hummus

Ingredients

• 1 1/2 c. cooked chickpeas one can
• 1/4 water from can of chickpeas
• 2 cloves garlic minced
• 2 tbsp tahini
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1/2 tsp salt
• 1 tsp cumin

Instructions

• Place chickpeas in mini food processor, along with water and garlic, and blend / puree until almost smooth.
• Remove lid and add olive oil, tahini and lemon juice. Replace lid and blend thoroughly.
• Remove lid and add salt, and cumin. Puree thoroughly.
• Using rubber scraper, scoop out hummus from mini processor and into bowl. Hummus can be eaten immediately, but it better after having chilled a few hours.
• Enjoy with vegetables, crackers or use as a spread on sandwiches!

Looking for other great chickpea recipes? Check out 4 of my favorite chickpea recipes, including brownies! I also highly recommend this Vegetarian Mock Tuna Casserole from VegetarianMamma!

**This post contains affiliate links. Purchases made through those links help support this blog with no extra expense to you. Thank you for your continued support!**

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