The Kitchen Hero-The almighty Chickpea

If I could only choose three ingredients to keep in my kitchen, the almighty chickpeas would definitely be one of them. It is so unbelievably versatile that you can turn it into pretty much anything you like. Use it in main courses, starters, side dishes, dips, snacks and even desserts…….yes I said desserts!

It doesn’t stop there

The really great thing when it comes to chickpeas isn’t that they taste great and they can be turned into pretty much anything, it’s about how beneficial they can be for you also.

Chickpeas are nutrient dense and as a great source of vitamins, minerals and fibre, they should without question be lurking in your kitchen cupboards at all times. They are also high in plant-based protein, which is great for vegetarians and vegans that may require a little extra protein boost in their diet. As Protein is very satiating, helping to keep you fuller for longer, chickpeas are a great ingredient for those watching their calorie intake and keeping a close eye on weight management. They can also help with blood sugar control, as they are high in fibre and protein, both of which help with blood sugar regulation. The soluble fibre of chickpeas has shown to reduce triglyceride and LDL  cholesterol levels, which can help with reducing the chances of heart disease.

So what’s it all about?

As I mentioned, they are so versatile, they can be used for pretty much everything. But here at The Urban Canteen, we’re not all talk. So we’re going to provide you with some awesome recipes that prove how amazing the almighty chickpea can really be.

Because of their satiating qualities, chickpeas are great in wet dishes. Things like curries, tagines, chilli, casseroles are all perfect dishes to be bulked up with chickpeas. Not only does this help with protein intake, but it will almost certainly help your bank balance too. At only 40p per tin, it can be a much cheaper alternative to other protein sources and a little can go a long way.

They can be amazing on salads adding another texture. Spice them up, throw them in the over to roast, suddenly you have a game changer of an ingredient to liven up the blandest of salads.

The recipes!

So we have quite a few recipes in the post, proving at how awesome the legendary chickpea is. So let’s not waste any more time and get straight into it.

Sweet treats

From meringue to mousse to cookies, we totally have you covered in this section.

Anything meringue

Just hit the title to be taken into the wonderful world of Aquafaba. The water used from chickpeas to make mouthwatering meringues.

Baked Alaska using Aquafaba for the MeringueBlack Forest Pavlova using Aquafaba for the Meringue


The oh soooooo good Chocolate Mousse

Hit the title again to find the ridiculously good Chocolate Mousse using Aquafaba.

Chocolate Mousse using Aquafaba as the base

Who said cookies?

Below you will see an awesome recipe video for the most amazing double chocolate chickpea cookies that use chickpeas as the base, making them gluten-free.


Roasted Red Pepper and Chickpea Tagine

Here’s a great recipe that can be easily adapted by using other ingredients. Doesn’t take long so can be ready in a hurry.

Red Pepper and Chickpea Tagine


  • 2 bulbs of garlic
  • 1 Red Onion
  • 3 Red Peppers Cut into large chunks
  • 1 Courgette diced into large chunks
  • 1 tin of Chickpeas
  • 1 tspn Cinnamon
  • 1 tspn Ground Ginger
  • 2 tspn Honey
  • 500ml Vegetable stock
  • small bunch Coriander, chopped
  • small bunch Mint, chopped
  • Natural Yoghurt


  1. Dice the garlic and the onions up, fry in a little oil over a medium heat.
  2. Add the spices and cook for another 2 minutes.
  3. Add the Peppers, Chickpeas and Courgette and fry for a further 2 minutes.
  4. Now put in the stock and honey and cook for around 8 minutes.
  5. Season with Salt and pepper, top with the yoghurt and herbs, serve with a little couscous.

Pimp that soup!

Hit the title to be shown how to turn a bowl of soup into a much more substantial meal, by using toppings such as chickpeas.

How to use Chickpeas as a toppingHow to use Chickpeas as a topping

I hope after this post, Chickpeas find a way into your heart, pantry and belly!

Thank you very much for taking the time to drop by and take a look. Please check out the other recipes on this website for many more nutritious meals. Take a look at The Urban Canteen Ebook, still available for only £1.99. If you would like to be social then drop by on Instagram, Facebook, Twitter and Youtube to see what we are up to.