This dish truly is for people with an addiction to chickpeas. The overload comes from them being used in two ways: Cooked chickpeas for texture and in the form of hummus to create a creamy sauce.
Make the Hummus sauce
I recommend buying some flavoured, good quality hummus from the store (I used a spicy one). Add a good amount to a blender along roasted bell peppers, the stems of parsley, lemon juice, and blend everything to a creamy sauce.
Cook The Orzo
Similar to risotto, start by sautéing some aromatics and building a flavour base with tomato purée, before adding the orzo and cooking it in vegetable stock.
To include some more veggies, I decided to cook down some fresh spinach, but do what you like. Sautéing some zucchini or eggplant will also work fine.
Chickpea Time
Now just drain a can of chickpea, add it to the pan with some more seasoning and our hummus sauce, and finish cooking the orzo in the creamy sauce. Give it a final taste test and add the reserved parsley leaves just before the end.
Why I love chickpeas
There are quite a few reasons why I always have dried or a can of chickpeas at home
Versatility
There is a reason why chickpeas are traditionally used in many cuisines around the world. There are so many different preparation methods, which will result in a different dish each time. Just to name a few:
- Hummus: Blending chickpeas results in one of the most famous dips.
- Stews & Soups: You find them in Indian Masalas, or Meditarrenean Soups & stews.
- Roasted: Use them as toppings for bowls.
- Bread: Many flatbreads, like Farinata, are done by using chickpea flour.
- Desserts: Even though I am not the biggest fan, you can use them to make blondies.
Even the water (called aquafaba) is pretty useful, as it can be used to replace stiff egg whites, just like in this vegan Kaiserschmarrn recipe.
Cheap
There is not much to say about this. Here in Germany, a 400g can cost about 0.70€ and dried chickpeas are even cheaper, if you break down the cost per portion.
Nutritional profile
Harvard Health Institute recommends consuming chickpeas for several reasons:
Fibre
Most people don’t include enough fibre in their diet, even though it is super important to keep your gut healthy. Chickpeas are an easy way of incorporating more as one cup of cooked chickpeas (~250g) contains about 13g of dietary fibre.
Protein
I am going to be honest, chickpeas are probably not the best protein source out there, but it still has a fair amount (15g per cup), so if you are looking for a way, just to add a little bit more to your diet, they are perfect for you
Heart Health
They are linked with improved cholesterol levels and reduced blood sugar.
The Recipe
Chickpea Overload Orzo
Zutaten
Kochutensilien
Method
- If you decide to use the oven, brush the bell peppers with olive oil and broil for 30-40mins on 180°C or until roasted. If you use an airfryer, do the same for 15-20mins. When cooled down, remove the seeds.
- Separate the leaves from the parsley stem, and add the latter along with the bell peppers and other sauce ingredients to a food processor. Blend with 50ml of the vegetable stock until you have a smooth consistency.
- In a pan, heat up the olive oil and sauté the shallots on medium heat until translucent. Add the garlic, continue cooking for 1-2mins and add the tomato paste. Stir until it has dissolved.
- Add the orzo and toast in the aromatics for 1-2mins, before cooking it in the rest of the vegetable stock for 5mins.
- Add the spinach with salt, black pepper, and continue cooking for 2-3mins with a closed lid.
- Add the chickpeas, with salt, black pepper, the ground coriander, and the hummus sauce. Stir until everything is combined and cook for 1-2mins on low heat.
- Turn off the heat, add the chopped parsley leaves, adjust the seasoning with salt and black pepper, and mix one last time.
