- Hey, everybody, what's up?
My name is Merle and today I'm gonna be showing you
all kinds of cool ways that you can use chickpeas.
Maybe you call them garbanzo beans,
maybe you call them chickpeas,
whatever they are, they're great.
And today I'm gonna show you
how you can eat them for breakfast, lunch and dinner.
Make sure you save the chickpea water
for four final recipe
which will be a really delicious dessert.
Let's get cookin'.
For our first recipe,
I'm gonna make chickpea breakfast hash
and it's pretty quick and easy.
It's a great way to get a ton of nutrients in
and a ton of different vegetables in
first thing in the morning.
You pretty much can customize
with whatever vegetables you wanna use
and it's delicious.
I'm gonna start by dicing up the old sweet potato.
This is a big boy (groans).
Slice this up into these nice, little diced pieces.
And it doesn't just have to be sweet potatoes,
it doesn't have to be sweet potatoes at all.
I choose sweet potatoes
'cause they're so dense with nutrients
and so for me they're kind of a no-brainer.
If you wanna use white potatoes
or you wanna omit the sweet potatoes,
or you wanna use both, do it.
Do whatever is gonna make you happy.
Then I'm gonna slice up my mushrooms.
I like 'em in bigger pieces
and it tends to be good for roasting.
Then I've got half an onion here,
I'm gonna slice that up nicely.
So if you haven't yet, you can preset your oven
to about 425 degrees Fahrenheit.
And then lastly, we've got our peppers.
This one looks like a cute little face.
Chickpeas are the best.
I chose red, green and yellow peppers.
That is purely aesthetic,
it's only because I want it to look pretty when I'm done.
Oh my gosh, this baking sheet looks so beautiful right now.
And that's about all the prep work you have to do for this.
So not too bad, and again,
if you just wanna do mushrooms and onion,
or you just wanna do sweet potato and pepper,
you can do whatever you want,
whatever suits your morning and suits your mood
or your palate.
Okay, and then of course the last thing to do
is to add our chickpeas.
They're so nutrient dense,
they're like the superheroes of cooking.
Especially for people that are vegan or vegetarian
because they do tend to fill out some of the things
we aren't getting from animal products.
Iron, folate, zinc, B vitamins, phosphorus,
just to name a few.
I've got some olive oil
and a little paprika to give it a little zip.
And then we've got some garlic powder, yum.
Some salt.
Then, if you're like me and you like everything spicy,
you can add some red pepper flakes on there.
'Cause
I like it hot.
Let's keep going and one more.
And one more.
Okay (chuckles).
Now is the fun part, we're gonna mix it all together.
It smells incredible.
One really easy rule of thumb when it comes to eating
and making sure you're getting enough nutrition
is just more color.
The more color you have, the more nutrients you're getting.
So clearly, just based on looking at this,
you're gettin' a lotta good stuff.
So now I'm gonna pop this in the oven
and I'm gonna let it bake for about 20 minutes,
I'm gonna stir it about halfway through.
Then you're just going to turn the oven
up to 475 or 500 degrees Fahrenheit
and let that roast for just about 8 to 10 minutes.
You can skip this step if you want,
depends on how roasty toasty
you want your veggies to come out.
For the chickpea hash, I'm going to make a dressing
that's like a sriracha tahini sauce.
You don't have to use this if you don't want to,
you can use whatever dressing you like.
As I've said previously,
this recipe is totally, totally customizable.
To make the sriracha tahini sauce,
you're gonna use three tablespoons of tahini,
three tablespoons of water,
you can juice about 1/2 of a lemon,
some salt, some pepper, and then sriracha to taste
if you wanna make it a little spicier for yourself.
And then, mix that all together.
If you need more sauce, you can also double this recipe
and then save some for later.
It stores really well in the fridge for a couple days.
Okay, all this is done, now it's just time to try it.
Mm.
Mm, mm, mm, mm.
We have flavor from the sweet potatoes
and the peppers and the onion.
What a great way to start your day.
I already feel like very healthy and alive.
Ooh, my chickpea just jumped right off my plate.
Where did you go?
Okay, let's move on to the next meal.
For our lunch option,
we're gonna be making this really delicious,
Buffalo chickpea sandwich with a vegan ranch dressing.
It's actually a lot more simple than you'd think.
Let's make this chickpea mix.
We're gonna add in our chickpeas,
our vegan Buffalo sauce,
make sure you check that your Buffalo sauce is vegan,
because a lot of Buffalo sauces will use anchovies.
Your vegan mayonnaise, garlic powder, onion powder,
salt and pepper.
And then, we're gonna mix that up very nicely
and that's it.
It's really pretty straightforward.
This recipe doesn't have to take a long time,
especially if you have your own vegan ranch already made.
What a great arm work here, huh?
Whoo, mama.
Now, let's just make our vegan ranch dressing.
So all you need is about 3/4 of a cup of vegan mayonnaise.
1 1/2 tablespoons of some unsweetened,
non-dairy milk of your choice.
I'm using oat milk, just 'cause that's my favorite.
1 1/2 teaspoons of apple cider vinegar,
1/2 a teaspoon of lemon juice,
one teaspoon of garlic powder,
1/2 teaspoon of onion powder,
1/8 a teaspoon of paprika,
1/4 teaspoon of salt
and 1/8 of a teaspoon of pepper.
And then you can sprinkle in some fresh chopped-up parsley
and 1/2 a teaspoon of some fresh dill.
If you don't have fresh dill you can also use dried,
it's not the end of the world.
And mix it up.
Okay, so we've got our buffalo chickpea mixture
and our vegan ranch dressing,
and now it's just time to assemble so we can eat.
You can put whatever you want in yours,
I'm gonna be using some onion, some tomato,
some arugula-spinach mix
and lots and lots of that ranch dressing.
All right, here we are.
You know what I need right now?
This is like a game day meal.
I'm gonna get a beer.
Whoo, yeah,
that feels better.
Now I can properly assess this buffalo chickpea sandwich.
I did it for you, you're welcome.
(joyful music)
(moans) Oh my god, it's so good.
Mm, mm, mm, mm, mm.
You need to make this.
You need to make this yesterday.
Wow, I love my job (chuckles).
So for dinner, we're gonna switch it up a little bit
and we're gonna make a one-pot vegan curry.
It's really easy, minimal cleanup,
all the things we know and love.
This curry is super filling
and it also can last you all week.
This recipe is great because it's done all in one pot.
The first thing you wanna do is heat up your olive oil
over about a medium-high heat.
Then, we're gonna add some onion
and we're gonna cook that
until the onions become a little bit translucent
and they start to brown.
It should only take about three to five minutes.
Then you wanna add your garlic, your ginger, your jalapeno.
If you want it a little spicier,
add some more jalapeno seeds.
You're gonna do that for about three to four minutes
until the garlic is fragrant and the jalapeno is tender.
Now, we're gonna add our seasoning.
We wanna add our garam masala, our turmeric,
our salt and our pepper, and continue to cook that
for like one to two minutes, mix it up.
Then we add our tomatoes, our chickpeas and our water.
And you wanna stir that really nicely,
make sure that with your spoon
you're scraping any brown bits off the bottom of the pan,
those are flavor filled and we definitely want
to incorporate that into this recipe.
So as the tomatoes are breaking down,
the mixture should take on
more of like a thick-stew sort of texture
and you can add more water if you need
and then you wanna just bring everything to a simmer
and cover it up with a lid
and then just let that cook for about 15 minutes
while you stir it every once in a while.
You can do a little dance while you're waiting,
sing a song, make a little love.
Then you're gonna remove the heat
and reduce the heat to low,
and just mix in some lemon juice.
If you wanna put in it some chopped cilantro,
now would be the time to do that.
Cilantro makes me wanna jump out of a window
so I'm not going to do that,
but this would be the time if you love it.
Okay, and then you're done.
So you can serve it over your rice of choice
and enjoy with a side of naan if you'd like,
and it's really that easy.
(lively music)
Yum, delicious.
Really good and you could also make the same thing with tofu
if you don't wanna use chickpeas,
if you want a different protein,
but the chickpeas really lend themselves to this
and kinda like meat it up a little bit.
Super easy to make in the first place,
super easy to meal prep ahead of time.
A win-win.
Okay, so now you've seen how to use chickpeas
for breakfast, lunch and dinner.
So with some of that chickpea water you saved up,
this is how you can use them for dessert.
So the water you find in a can of chickpeas
is called aquafaba.
I know it smells funky but just give it a chance
because when you whip it up with a hand mixer,
it actually turns into
this really wonderful meringue-type thing.
It'll take on any flavor that you add to it
so don't get freaked out by the smell.
I promise you it will taste chocolaty and delicious.
So you're gonna beat the aquafaba until stiff peaks form.
Then you're just gonna gently fold in your melted chocolate,
your sugar and your vanilla.
I use dark chocolate 'cause that's inherently vegan
but you can use any vegan chocolate that you want.
Be careful that you don't overmix once you fold those in,
'cause you don't want it to deflate.
Then you can just distribute your mousse into three cups
and chill them for at least three hours or overnight
and garnish with some fresh strawberries
or a fruit of your choice.
And go ahead and enjoy it,
kick back, relax, you've earned it.
(playful music)