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Easy 3 Chickpea Meals Under 3 Dollars Perfect for Summer Cooking

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Three easy, affordable, and delicious chickpea meals perfect for quick summer cooking, including a salad, a spiced curry, and a veggie stir-fry.

Ingredients

  • Canned chickpeas (15 oz/425 g), drained and rinsed
  • Extra virgin olive oil
  • Lemon juice (freshly squeezed)
  • Garlic cloves, minced
  • Salt and black pepper, to taste
  • For the Chickpea Salad: Cherry tomatoes, halved; Cucumber, diced; Red onion, thinly sliced; Fresh parsley or mint leaves, chopped; Feta cheese, crumbled (optional)
  • For the Spiced Chickpea Curry: Onion, finely chopped; Tomato paste; Ground cumin; Ground coriander; Smoked paprika; Turmeric powder; Coconut milk (full fat or light)
  • For the Chickpea & Veggie Stir-Fry: Bell peppers, sliced; Zucchini, sliced into half-moons; Soy sauce or tamari; Fresh ginger, grated; Chili flakes (optional); Sesame seeds (for garnish)

Instructions

  1. Prepare the chickpeas: Drain and rinse one 15 oz (425 g) can of chickpeas thoroughly to remove excess sodium and canned flavor. Set aside in a large bowl.
  2. Make the chickpea salad: Halve 1 cup (150 g) of cherry tomatoes and dice 1 small cucumber (about 1 cup/120 g). Thinly slice ¼ cup (40 g) of red onion. Toss the veggies with the chickpeas, 2 tablespoons (30 ml) olive oil, juice of half a lemon (about 1 tablespoon/15 ml), and a pinch of salt and pepper. Add ¼ cup (15 g) chopped fresh parsley or mint and ¼ cup (30 g) crumbled feta cheese. Mix gently and refrigerate for 10 minutes to meld flavors.
  3. Cook the spiced chickpea curry: Heat 1 tablespoon (15 ml) olive oil in a skillet over medium heat. Add 1 small chopped onion and sauté for 5 minutes until translucent. Add 2 minced garlic cloves and 1 teaspoon (2 g) grated fresh ginger, cook for 1 minute until fragrant. Stir in 1 tablespoon (15 ml) tomato paste, 1 teaspoon (2 g) ground cumin, 1 teaspoon (2 g) coriander, ½ teaspoon (1 g) smoked paprika, and ¼ teaspoon (0.5 g) turmeric. Cook for 2 minutes, stirring constantly. Add the chickpeas an…
  4. Prepare the chickpea & veggie stir-fry: Heat 1 tablespoon (15 ml) olive oil in a large pan over medium-high heat. Add 1 sliced bell pepper and 1 sliced zucchini (about 1 cup/150 g each). Stir-fry for 5 minutes until tender-crisp. Add the chickpeas, 1 tablespoon (15 ml) soy sauce or tamari, 1 teaspoon (2 g) grated ginger, and chili flakes to taste. Cook for 3 more minutes. Sprinkle with 1 tablespoon (10 g) toasted sesame seeds before serving.

Notes

Rinse canned chickpeas well to reduce canned taste and sodium. Toast spices lightly before adding liquids in the curry for better flavor. Stir frequently to prevent burning. Use high heat and quick cooking for stir-fry to keep veggies crisp. Season at the end to adjust salt and acidity. Salad is best served fresh or chilled; curry and stir-fry can be refrigerated or frozen.

Nutrition

Keywords: chickpea recipes, summer meals, budget-friendly, quick meals, vegetarian, vegan options, gluten-free, easy cooking

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