Start here if you’re new to grain bowls:

• Learn the basic formula
• Jump to easy recipe ideas

I know it’s going to be an excellent week when I’ve got all of my grain bowl components prepped and in the fridge for fast, easy, and healthy meals all week long.

If Grain Bowls look intimidating to you or you’re just not sure how to build one, or if you’re looking for new buddha bowl ideas, this is the article for you! My aim is to include loads of options and inspiration – I want to bowl you over with grain bowl ideas! I know, I know, that was a stretch. Carrying on …

What is a Grain Bowl?

Grain bowls aren’t actually new – they’re more like a modern name for a very classic way of eating: building a meal around a grain, then adding vegetables, protein, and sauce.

Across many food cultures, this “base + toppings” structure has existed for centuries. In Asia, it shows up in rice bowls like bibimbap. In the Mediterranean and Middle East, it appears in grain-and-legume-based meals paired with vegetables, herbs, and yogurt or tahini sauces. Worldwide, people have long combined starches, vegetables, and proteins in a single bowl.

What is on the newer is the Western “grain bowl” trend, which grew popular in the 2010s along with interest in meal prep, plant-based eating, and customizable “build-your-own” meals. The appeal is simple: grain bowls are flexible, balanced, and endlessly adaptable.

What is a Buddha Bowl?

A Buddha Bowl is essentially a grain bowl but vegetarian or vegan. It’s more veggie-forward and often served cold or room temp, which makes it even easier to prep ahead (no reheating when serving!)

But why is it called a Buddha Bowl? Apparently because a full bowl resembles the rounded “belly-like” appearance of Buddha. It could also be because it’s connected loosely to Buddhist-inspired vegetarian eating traditions.

Why You’ll Love Grain Bowls

• Perfect for meal prep – I’ll often prepare a grain, roast a vegetable, clean some greens, and make a sauce, then keep the components in the fridge. Then it’s just a matter of opening a can of beans, chopping up an avocado or another veg, and assembling the bowl.
• Solves the lunch conundrum – I don’t know if it’s just me, but lunch is the most difficult meal of the day! It’s so hard to come up with healthy vegetarian options that come together quickly (it’s the time of day when I have the smallest amount of time). So when I’ve got grain bowl ingredients prepped and ready, lunch is a breeze.
• SO easy – Once you have the components prepped, it’s super easy to assemble grain bowls for quick nutritious meals.
• Endlessly customizable – Hate kale? Swap in some arugula! Not a fan of tofu? There are plenty of other protein options available! It’s super easy to create your very own “house” grain bowl that is fine-tuned to your tastes.

How to Make A Grain Bowl

1. First, add your grain base.
2. Next, arrange the main veggie(s) to the side.
3. Add the protein.
4. Pile on the greens.
5. Add toppings and garnishes.
6. Drizzle with sauce.
7. Devour!

Easy Grain Bowl Recipe Ideas

With all of the ingredient options available to you, the combos are pretty much endless. But here are some of my favorites:

Sweet Potato & Chickpea Grain Bowl

Quinoa with roasted sweet potatoes, chickpeas, shredded kale, and a delicious green goddess dressing, lots of pickled red onions, pepitas, creamy avocado, and micro-greens.

Black Bean & Sweet Potato Grain Bowl

Brown rice topped with crisp lettuce, black beans, roasted sweet potatoes, avocado, and cilantro lime dressing. Pepitas are a great addition too!

Mediterranean Grain Bowl

Rice, farro, or bulgur with roasted or fresh red bell peppers, cucumber, spinach, and chickpeas with crumbled feta and Kalamata olives. Drizzle with Greek salad dressing or Tzatziki sauce, or add a generous dollop of hummus.

Peanut Thai Veggie Grain Bowl

On a base of brown rice, add crispy pan-fried tofu, fresh spinach, steamed broccoli, and sliced bell peppers. Drizzle with peanut sauce and garnish with salted peanuts.

Veggie Sushi Grain Bowl

Seasoned rice with carrots, cucumbers, avocado, edamame, sesame seeds, and sesame-wasabi dressing. Yum!

Meal Prepping Grain Bowls

One of the best things about buddha bowls? They’re perfect for meal prep.

I pick a protein and a grain, and start with prepping those. Place them in an airtight container and place them in the fridge, then prep your veggies. Store those in the fridge, and whip up some sauce. Place that in a jar or container. Now you have a whole grain bowl meal prep kit on your refrigerator shelf for super easy lunches and dinner all week long!

I hope that having more information about how to make a grain bowl is inspiring to you! I just love that they’re so great for meal prep and are so easy to customize to match any craving I might have. Here’s to beautiful Buddha bowls in your future!

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Grain Bowl Formula (How to Build a Perfect Buddha Bowl)

Grain bowls (also known as Buddha Bowls) are my favorite way to make sure I'm getting a good amount of veggies and fiber in my diet. They're full of nutrients, ridiculously satisfying, perfect for prepping ahead of time, and endlessly customizable!

Course dinner, lunch

Diet Vegan, Vegetarian

Keyword buddha bowl, grain bowl

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 bowl

Author Kare

Ingredients

1/2 cup grain base (choose one)

• rice white or brown
• farro
• quinoa not a grain but a seed that acts like a grain
• bulgur
• couscous a pasta, but behaves like a grain
• buckwheat

3/4 cup protein (choose one)

• tofu baked tofu, pan-fried tofu, or air-fryer tofu
• edamame
• chickpeas
• black beans
• white beans like navy beans or cannellini beans
• cooked lentils
• peas
• chopped hard-boiled eggs

1 cup veggies (1/2 cup roasted or fresh veg + 1/2 cup greens)

• roasted sweet potatoes
• roasted butternut squash
• roasted cauliflower
• roasted broccoli
• roasted carrots
• sliced cucumbers
• shredded raw carrots
• cherry tomatoes
• sliced bell peppers
• baby arugula
• baby spinach
• shredded kale
• shredded cabbage
• shredded romaine lettuce
• mixed spring greens

1/4 cup garnish/toppings (choose one or more)

• avocado
• pickled red onions
• fresh herbs
• cheese if dairy is ok
• micro-greens
• pumpkin seeds
• sunflower seeds
• sesame seeds
• hemp seeds
• chopped nuts
• olives

3 tablespoons sauce/dressing (choose one)

• lemon tahini sauce
• green goddess dressing
• cilantro lime sauce
• pesto
• peanut sauce
• vinaigrette

Instructions

• Place the grains in a medium-size serving bowl. Arrange the protein, veggies, greens, and garnish/toppings over the grains. Drizzle with dressing and serve.

Notes

Cooking time is basically just for assembly, not for cooking individual components. 

The post Grain Bowl Formula (How to Build a Perfect Buddha Bowl) appeared first on Kitchen Treaty.

Chickpeas and dumplings are definitely my new favorite vegetarian comfort food!

The Story Behind the Recipe

The last Sunday of winter break is the definition of “Sunday Scaries.” I love my job and rarely feel the Sunday Scaries anymore, but this past Sunday, it was pretty rough. Winter break went way too fast!

I’m trying to embrace the week (and all of January) but with the rainy, cold, dreary weather and the letdown after Christmas and break, it’s not super easy.

That’s where comfort food like this Vegetarian Chicken & Dumplings comes into the picture! It always feels good to nourish myself through the doldrums and I’m all about cozying up with a big bowl of this creamy stew full of veggies and topped with impossibly fluffy dumplings. You’ve gotta try this one too!

Why You’ll Love Vegetarian Chicken & Dumplings

• Not complex – If you’ve made chicken and dumplings or any version of the recipe in the past, you know there are a couple of steps: Make the stew, then add the dumplings. So it’s not the simplest of recipes, but it’s also not hard, either! Just whip up the stew, top with dumplings, and simmer for a bit longer.
• Amazing leftovers! – I love to enjoy a second serving for lunch the next day or easy dinner later on in the week. The dumplings hold up surprisingly well – just a quick covered simmer on the stove and it’s comfort food part two!

Vegetarian Chicken & Dumplings Recipe Ingredients

For the stew:

• Olive oil & butter – This Vegetarian Chicken & Dumplings is thickened with a roux, which starts with a combination of olive oil and butter. I like to use both because I enjoy the flavor that both bring, but you can use 100% olive oil or 100% butter (or vegan butter!) if you prefer.
• Onion – Just your standard yellow onion will do, but if all you have is a white onion or red onion on hand, totally fine!
• Carrots – A must-have veggie in Chickpeas & Dumplings!
• Celery – I love the savoriness that a bit of celery brings, and it’s a must-have for your classic mirepoix flavors.
• Garlic
• Flour – You’ll want to use all-purpose flour here.
• Poultry seasoning – A seasoning mix made with marjoram, thyme, sage, and rosemary. It’s easy to find in the spices section of most grocery stores, or you can make your own poultry seasoning at home.
• Thyme – Most poultry seasoning already has thyme, but I love the flavor thyme brings so I like to add some extra.
• Vegetable broth – You can buy it at the store, use veggie Better than Bouillon, or make your own vegetable broth at home (I have a slow cooker veggie broth recipe that I love!)
• Salt – I almost always use kosher salt in my cooking. I start with a little then taste and add more at the end if I feel it needs it.
• Milk – Just your standard 2% or whole dairy milk will work here, or I will often swap in unsweetened oat milk.
• Chickpeas – Just one can, drained.
• Peas – Peas are a classic component of traditional chicken and dumplings, so I was sure to keep them in my vegetarian version, too! I like to use frozen peas.
• Parsley – For a touch of green and herbaceous flavor.

For the dumplings:

• Flour – More all-purpose flour.
• Baking powder
• Parsley – Fresh parsley is not strictly necessary, but I love the touch of herbal flavor and color that it brings to the dumplings.
• Salt
• Butter – Make sure it’s nice and cold so it can be cut into the flour mixture with ease.
• Milk – Again, you can use dairy milk here or unsweetened plant-based milk.

Adaptations/Variations

• Swap in heavy cream for the stew – Use heavy whipping cream in place of some or all of the milk in the stew for a richer, creamier Chickpeas & Dumplings.
• Make it vegan/dairy-free – Swap in vegan butter for the butter and use an unsweetened plant-based milk for the milk. It’s just as delicious as the dairy-full version!

How to Make It

This Vegetarian Chicken and Dumplings recipe is made in two steps – first, whip up the stew, then top with the simple dumpling mixture and simmer until cooked through.

Tips for Success

• Don’t over-mix the dumplings: If you stir them too much, you risk developing the gluten in the dumplings which can make them tough instead of fluffy and tender.
• Test a dumpling to make sure they’re cooked through. Lift a dumpling out of the pot, put it on a plate, then cut it in half. It should be nice and puffy – not doughy – inside. 

I hope this Vegetarian Chicken & Dumplings recipe is a huge comfort-food winner for your family! We are absolutely in love with the cozy vibes and hearty rib-sticking goodness of this one.

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Vegetarian Chicken & Dumplings (with Chickpeas) Recipe

Hearty chickpeas stand in for chicken in this cozy, creamy stew covered with fluffy dumplings. This one is deceptively easy and pretty much the ultimate vegetarian comfort food!

Keyword chickpeas and dumplings, vegetarian chicken and dumplings

Prep Time 20 minutes minutes

Cook Time 35 minutes minutes

Total Time 55 minutes minutes

Servings 6

Calories 508kcal

Author Kare

Ingredients

For the stew:

• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• 1 medium yellow onion diced
• 4 medium carrots diced
• 2 celery stalks diced
• 3 cloves garlic minced
• 1/3 cup all-purpose flour
• 1 1/2 teaspoons poultry seasoning
• 1/2 teaspoon dried thyme
• 4 cups low-sodium vegetable broth
• 1 teaspoon kosher salt plus more to taste
• 1/4 cup milk
• 15 ounces chickpeas 1 can; drained and rinsed
• 1 cup frozen peas
• 2 tablespoons minced fresh parsley plus more for garnish

For the dumplings:

• 2 cups all-purpose flour
• 1 tablespoon baking powder
• 1 tablespoon minced fresh parsley
• 1 teaspoon kosher salt
• 3 tablespoons cold unsalted butter
• 1 cup milk

Instructions

Make the stew

• Place a medium or large Dutch oven or soup pot over medium-low heat. Add the butter and olive oil. When warm, add the onion, carrots, celery, and garlic. Sweat the veggies until tender and soft, about 8 minutes. If the vegetables begin to brown, lower the heat – you only want to sweat them.
• Add the 1/3 cup flour along with the poultry seasoning, thyme, and salt. Cook, stirring frequently, for 3 minutes .
• Stream in the vegetable broth, stirring to pick up any bits that are stuck to the pot. Stir in the milk.
• Increase heat to medium high and cook, stirring frequently, until thickened, about 5 minutes. Stir in the drained chickpeas, frozen peas, and 2 tablespoons parsley. Taste and add more salt if you feel it needs it.

Make the dumplings

• In a medium size bowl, stir together the flour, baking powder, parsley, and salt. Add the butter and use a pastry blender to mix it into the flour while cutting it into little pieces. You can use your fingers to help distribute the butter through the flour mix. You want the butter to be about the size of oats. Add the milk and stir with a fork JUST until combined; do not over-mix, or you risk developing the gluten in the dumplings which can make them tough.
• Using two soup spoons, scoop out dumplings, transferring each dumpling from one spoon to the next once or twice until slightly rounded, then pushing the dumpling off of the spoon into the simmering soup. Repeat with the rest of the dumpling batter, evenly covering the pot of soup – you should have 10-12 dumplings.
• Reduce the heat to low and place the lid on the pot. Simmer covered until the dumplings are cooked through, about 15 minutes. You can lift a dumpling out of the pot, put it on a plate, and cut in half to check for doneness. It will be puffy and not doughy inside.
• Garnish with a few more pinches of parsley and serve.

Notes

Vegan/Dairy-Free Option

Swap in vegan butter for the butter and use an unsweetened plant-based milk for the milk.

Leftovers

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or covered on the stovetop, stirring occasionally. 

Nutrition

Serving: 1g | Calories: 508kcal | Carbohydrates: 72g | Protein: 16g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.4g | Cholesterol: 31mg | Sodium: 1091mg | Potassium: 578mg | Fiber: 10g | Sugar: 11g | Vitamin A: 7563IU | Vitamin C: 18mg | Calcium: 262mg | Iron: 6mg

More Vegetarian Comfort Food Recipes

• Chickpea & Noodle Soup
• The Best Baked Mac & Cheese Recipe Ever
• Veggie Pot Pies
• Super Easy Crock Pot “Baked” Ziti

The post Vegetarian Chicken & Dumplings (with Chickpeas) appeared first on Kitchen Treaty.

This Instant Pot Coconut Red Lentil Soup is hearty, full of flavor, and so easy to make.

Table of Contents

• The Story Behind the Recipe
• Why You’ll Love Instant Pot Coconut Red Lentil Soup
• Ingredients
• How to Make Instant Pot Coconut Red Lentil Soup
• More Instant Pot Lentil Soup Recipes

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

Other than Instant Pot hard-boiled eggs (they’re so easy to peel), lentil soup is my favorite thing to make in the Instant Pot. I love how the high-pressure environment infuses the lentils with all of the flavors around them. It’s hearty, delicious, and easy to make.

I have a very old recipe on Kitchen Treaty for a slow cooker coconut red lentil soup, but I wanted to make a version in the Instant Pot. So I tested ingredients and ratios and eventually settled on this Instant Pot Coconut Red Lentil Soup.

Not a super exciting story, but it is what it is, and resulted in a great new soup recipe for my keeper files, so I consider that a win!

Why You’ll Love Instant Pot Coconut Red Lentil Soup

• Fairly simple – the list of ingredients isn’t super short, but I think you’ll find this one comes together really simply.
• So full of flavor! – I love to finish this one with a squeeze of lemon and serve it with a side of warm buttered naan. Nothing better!
• Excellent leftovers – This is a great one to make for meal prep or just enjoy for lunch the next day after a hearty lentil soup dinner.

Ingredients

• Oil – I like to use a neutral cooking oil like vegetable or avocado oil. Olive oil is fine, but I find the flavor of the spices doesn’t come through quite the same.
• Onion & carrots – For a backbone of flavor and some extra nutrition.
• Garlic – A couple of cloves of fresh garlic for lots of flavor.
• Curry powder – Use your favorite curry powder from the store or you can make your own homemade curry powder, if you prefer.
• Coriander – An extra bit of coriander adds nice earthy flavor.
• Ginger – The ginger flavors complement the curry spices so well. I like to use fresh ginger, but in a pinch, ground ginger works fine.
• Vegetable broth – I’ve used water for this soup too, which is fine, but I prefer the added flavor of using veggie broth.
• Chickpeas – I like how they add a bit more fiber, protein, and texture to this Instant Pot red lentil soup.
• Diced tomatoes – One can. Plain diced tomatoes are great, or you can use fire-roasted for a smoky boost.
• Crushed red pepper – For a little hit of heat.
• Coconut milk – One can of full-fat coconut milk.
• Lentils – For this recipe, you’re going to want split red lentils, otherwise known as masoor dal. Split red lentils have had their hull removed and are split in half so that they cook faster and don’t keep their shape, instead thickening the soup with their lentil goodness.
• Fresh lemon juice & cilantro – For topping the soup.

This Instant Pot Coconut Lentil Soup is tasty, easy, and super hearty! It freezes well and makes an excellent meal prep soup recipe. I hope it’s as big a winner in your house as it is in ours!

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Instant Pot Coconut Red Lentil Soup

This hearty and full-of-flavor soup is so easy to make in the Instant Pot! Veggies, garlic, and ginger join up with curry spices + red lentils and chickpeas, then finished with coconut milk, for a creamy, protein-packed, stick-to-your-ribs soup.

Keyword instant pot coconut red lentil soup, instant pot lentil and chickpea soup, instant pot red lentil soup

Prep Time 20 minutes minutes

Cook Time 8 hours hours

Total Time 8 hours hours 20 minutes minutes

Servings 6 cups

Calories 484kcal

Author Kare

Ingredients

• 2 tablespoons vegetable oil can substitute another neutral-tasting cooking oil such as canola or avocado oil
• 1 medium yellow onion diced [about 1 1/2 cups]
• 3/4 cup diced carrots diced about the same size as the chickpeas
• 2 medium cloves garlic minced
• 1 tablespoon curry powder
• 1 teaspoon ground coriander
• 2 cups low-sodium vegetable broth
• 15 ounces chickpeas 1 can; drained and rinsed
• 14 ounces canned diced tomatoes 1 can
• 1 1/2 cup dried red lentils rinsed and sorted
• 1 tablespoon minced fresh ginger can sub 1/4 teaspoon ground ginger
• 1/4 teaspoon crushed red pepper flakes can sub 1/4 teaspoon cayenne pepper
• 1/2 teaspoon kosher salt
• 14 ounces coconut milk one can

For topping

• fresh cilantro
• lemon juice

Instructions

• Set the Instant Pot to "saute." Add the oil. When the oil is hot, add the onions and carrots. Sauté, stirring occasionally, until tender, 5-6 minutes. Add the garlic, curry powder, and ground coriander. Cook, stirring frequently, for one minute until the garlic and spices begin to get fragrant.
• Add the broth, chickpeas, tomatoes, lentils, ginger, crushed red peppers, and salt.
• Place the lid on the Instant Pot and make sure the release valve is in the "sealing" position. Press the "Manual" button. Set the timer for 15 minutes.
• The Instant Pot will warm up for 5-10 minutes then start cooking. After the 15 minutes is completed, carefully quick-release by flipping the release valve to "venting." Watch out for steam!
• When the venting is done, you can remove the lid of the Instant Pot. Add the coconut milk and stir until combined. Taste and add more salt if desired.
• Serve with lemon wedges for squeezing over the top and cilantro for garnish.

Nutrition

Serving: 1cup | Calories: 484kcal | Carbohydrates: 57g | Protein: 21g | Fat: 21g | Saturated Fat: 13g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 319mg | Potassium: 1014mg | Fiber: 21g | Sugar: 8g | Vitamin A: 2822IU | Vitamin C: 13mg | Calcium: 111mg | Iron: 9mg

More Instant Pot Lentil Soup Recipes

• Instant Pot Lentil Vegetable Soup
• Instant Pot Herbed French Lentil & Potato Soup
• Instant Pot Curried Carrot Red Lentil Soup
• Instant Pot Golden Lentil & Spinach Soup

The post Instant Pot Coconut Red Lentil Soup Recipe appeared first on Kitchen Treaty.

The combination of textures in a creamy, full-of-flavor dressing are, in a phrase, on point.

Red grapes add a sweet, juicy bite, and toasted pecans + bits of crunchy celery add a satisfying crunch. And that creamy dressing, made with tangy Greek yogurt, mayo, lemon and dill … this creamy chickpea salad is so, SO good stuffed inside a croissant.

The Story Behind the Recipe

I’m always excited about the recipes I share with you, but this creamy chickpea salad sandwich is one that I’m extra excited about. It hits on all fronts: It’s super easy to make, perfect for making ahead, and – oh yeah – tastes amazing!

I’ve been seeing a lot of chicken salad recipes with grapes and pecans, and I felt driven to make a version with chickpeas. I am SO GLAD I DID.

Ingredients

For the chickpea salad:

• Chickpeas – I use two cans, which equates to about four cups of chickpeas.
• Pecans – Chop them pretty finely and toast them. Worth it!
• Celery – For that classic chicken salad flavor and a bit of satisfying crunch.
• Onion – Red onion is perfect. I mince it VERY finely because I love the flavor and the bit of crunch but don’t want to find a huge piece of onion in my chickpea salad sandwich.
• Grapes – Many chicken salad recipes called for halved grapes, but I go one step further and quarter them. For me, this just makes more sense for a chickpea version because chickpeas are on the smaller side and in something like this, the textures are more satisfying when the sizes can match up. Plus, you’re more likely to get a sweet juicy grape in very bite!

For the dressing:

• Greek yogurt – Full fat, plain. Sour cream will work as a sub, too, but I like the added health benefits of Greek yogurt (protein, probiotics, etc.) (source)
• Mayonnaise – Adds another note of creamy flavor. Use your favorite brand.
• Lemon juice – From one medium or large juicy lemon.
• Dill – You can use fresh minced dill, or I’ve provided an option for dried dill if that’s what you have on hand.
• Salt & pepper – This one calls for quite a bit of salt because in my opinion, the chickpeas and Greek yogurt need it. If you’re not sure or don’t like a lot of salt, go ahead and start with 1/2 teaspoon then add more at the end if you feel it needs it.

For the sandwiches:

• Croissants – HIGHLY recommend filling croissants with this creamy chickpea salad. But you can also use plain ol’ bread if you prefer.

Tips for Success

• Toast the pecans first. This will give them a chance to cool off a bit before you add them to the salad.
• Mash the chickpea salad. But only a little! This helps the chickpea salad to hold together a bit better inside your sandwiches.

I hope this Creamy Chickpea Salad Sandwich is a winner for you, too! I threw this one together, tweaking here and there where I felt it needed it, and on first taste I thought it was an immediate homerun. It’s SO awesome for making ahead and keeping in the fridge for quick and easy lunches and snacks. Winner winner chickpea dinner!

Favorite Chickpea Recipes

• Vegetarian Tuna Salad Sandwiches with Chickpeas
• Buffalo Chickpea Green Salad
• Massaged Kale Salad with Chickpeas and Avocado
• Broccoli Cheddar Chickpea Noodle Casserole
• Chickpea & Tomato Curry

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Creamy Chickpea Salad Sandwiches with Red Grapes & Toasted Pecans Recipe

Chickpeas, juicy grapes, crunchy pecans, and celery in a creamy lemon-dill dressing, piled into buttery croissants and devoured! This creamy Chickpea Salad Sandwich might just be the BEST (and easiest!) vegetarian sandwich!

Course lunch

Keyword chickpea chicken salad, chickpea salad, chickpea salad sandwich, creamy chickpea salad, vegetarian chicken salad

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 6

Calories 411kcal

Author Kare

Ingredients

For the chickpea salad:

• 1/2 cup pecans chopped and toasted
• 2 15-ounce cans chickpeas drained and rinsed
• 1 cup diced celery about 2 stalks
• 1/4 cup finely diced red onion about 1/2 small onion
• 1 cup red grapes quartered

For the dressing:

• 2/3 cup Greek yogurt can substitute sour cream
• 1/3 cup mayonnaise
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon fresh minced dill or 1 1/2 teaspoons dried dill
• 1 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper + more to taste

For the sandwiches:

• 6 croissants

Instructions

Toast the pecans

• Lightly chop the pecans and add them to a medium skillet over medium heat. Toast, stirring occasionally until fragrant and ever so lightly golden. Remove from heat. When toasting nuts, you want to be sure to remove them from the heat before you think you need to, because they will continue toasting off heat and can burn easily.

Prep chickpea salad ingredients

• To a large bowl, add the chickpeas, celery, onion, grapes, and toasted pecans. Toss gently to mix together.

Make the dressing

• To a small bowl, add the Greek yogurt, mayo, lemon juice, dill, salt, and pepper. Whisk together until combined.

Mix the salad

• Pour the salad dressing over the salad ingredients and combine well.
• Using a potato masher, mash the salad 3-4 times just to smash a few chickpeas then remix it all together. This will help it to be more homogenous and hold together better when inside the sandwich.
• Taste the chickpea salad and add more salt and pepper if desired.

Assemble sandwiches

• Slice croissants in half horizontally and add 3/4 cup to 1 cup of chickpea salad to the bottom half of the croissant. Top with other half. Cut in half vertically and serve.

Notes

Store in an airtight container in the fridge for up to 3 days. 

Vegan option:

The mayo and Greek yogurt make this non-vegan as-is, but a couple of simple swaps will get you there. I’d recommend vegan mayo and either store-bought or homemade vegan sour cream for the Greek yogurt.

Gluten-free option: 

Use a gluten-free croissant or a couple of slices of your favorite GF bread. Or just serve this up on a bed of lettuce and bypass the bread altogether.

Meat option:

If you’re making sandwiches for meat-eaters and vegetarians eating together, I’d divide the pecans, grapes, celery, and onion between two medium-size bowls. Add half the chickpeas to one and about a cup of cooked, chopped chicken to the other. Divide the dressing between the bowls and mix together. Voila! Chicken salad and chickpea “chicken” salad!

 

 

Nutrition

Serving: 1sandwich | Calories: 411kcal | Carbohydrates: 34g | Protein: 8g | Fat: 27g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 9g | Trans Fat: 0.03g | Cholesterol: 45mg | Sodium: 708mg | Potassium: 244mg | Fiber: 3g | Sugar: 12g | Vitamin A: 536IU | Vitamin C: 4mg | Calcium: 65mg | Iron: 2mg

The post Creamy Chickpea Salad Sandwich with Red Grapes & Pecans Recipe appeared first on Kitchen Treaty.

With protein-rich chickpeas, tender sweet potatoes, and spinach in a savory peanut and tomato sauce, this West African inspired stew makes an amazing dinner (and the leftovers are excellent for lunch!) I love it served over brown rice, with lots of peanuts and cilantro sprinkled over the top.

Table of Contents

• The Story Behind the Recipe
• Why You’ll Love This Slow Cooker Peanut, Sweet Potato, & Chickpea Stew
• Ingredients
• Adaptations/Variations
• How to Make This Slow Cooker Chickpea Stew
• Tips for Success
• More Chickpea Stew Recipes

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

I already have a stovetop West-African-inspired peanut stew recipe on Kitchen Treaty, but I wanted to create a super hands-off version, plus, I thought I’d amp up the protein with some chickpeas.

I reduced the liquids (you don’t need nearly as much liquid when cooking in a slow cooker) and made a few tweaks to the inspiration recipe, and this Slow Cooker Peanut, Chickpea, and Sweet Potato Stew was born!

Why You’ll Love This Slow Cooker Peanut, Sweet Potato, & Chickpea Stew

What’s not to love when it comes to slow cooker dinners?! This is a throw it in and forget it until dinnertime kind of meal, one that allows all the flavors to mingle together into a flavorful stew.

All you have to do after it cooks all day is stir in some spinach, cook up some rice, chop up some peanuts and cilantro, and serve!

Ingredients

• Onion, garlic, and fresh ginger – for a backbone of flavor.
• Sweet potatoes – peeled and diced, any color will do.
• Chickpeas – You’ll want two cans, or about 3 1/2 cups cooked chickpeas.
• Crushed tomatoes – One can.
• Veggie broth – I like to use low-sodium vegetable broth to better control the overall salt levels in my recipes. Buy it from the store or try my slow-cooker veggie broth recipe.
• Peanut butter – I like to use creamy peanut butter for a nice smooth sauce.
• Cumin, coriander, & red cayenne pepper – For flavor and, in the case of the cayenne, a smidge of heat.
• Spinach – I use baby spinach because it’s easy to buy it packaged and pre-washed, so I don’t need to worry about rinsing and chopping spinach leaves.
• Salt & pepper – To taste.

Adaptations/Variations

• Swap the spinach for kale. Use baby kale or another type of kale leaves, stems removed and chopped.
• Add more veggies. Red bell pepper and/or carrots are great additions.
• If you don’t have vegetable broth, water will work. I like the added flavor that veggie broth provides but it’s not a must!

How to Make This Slow Cooker Chickpea Stew

Add all of the ingredients except the spinach, the rice, and the toppings to the slow cooker …

… and cook for a few hours.

Stir in the spinach …

Then cook up some rice, spoon your chickpea stew over the rice, top with chopped peanuts and cilantro, and enjoy!

Tips for Success

• Use a 3-quart or larger slow cooker. Any smaller and the ingredients might not fit.
• Go generous with the peanuts on top. The added crunch is so good!

I hope you love this Slow Cooker Peanut, Sweet Potato, & Chickpea Stew as much as we do! It’s such an easy way to get a hearty, unique, protein-packed, and cozy dish on the table, especially on busy weeknights.

More Chickpea Stew Recipes

• Chickpea & Tomato Curry
• Chana Masala with Spaghetti Squash
• Moroccan Chickpea & Sweet Potato Stew
• Slow Cooker Red Lentil & Chickpea Curry with Potatoes & Peas
• Slow Cooker Pumpkin Red Lentil & Chickpea Curry
• 20-Minute Vegetarian White Bean Chili

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Slow Cooker Peanut, Sweet Potato, & Chickpea Stew Recipe

This hearty chickpea stew is a vegan riff on West African peanut stew and cooks up effortlessly in the Crock Pot. A savory peanut-tomato sauce coats tender chickpeas, sweet potatoes, and spinach. Serve over rice and top generously with chopped salted peanuts and cilantro!

Keyword harissa chickpea stew, peanut stew, slow cooker chickpea stew, slow cooker west african stew, west african stew

Prep Time 10 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 10 minutes minutes

Servings 6

Calories 281kcal

Author Kare

Equipment

• 1 3-quart or larger slow cooker

Ingredients

• 1 medium yellow onion diced) (about 2 cups
• 3 cloves garlic minced
• 1 tablespoon fresh ginger chopped
• 1 large sweet potato peeled and diced) (about 2 cups
• 2 cans chickpeas drained and rinsed; 15-ounce cans; 3 1/2 cups
• 15 ounces crushed tomatoes 1 can
• 2 cups low-sodium vegetable broth
• 1/2 cup creamy peanut butter
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon ground red cayenne pepper plus or minus to taste
• 1/2 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper + more to taste
• 4 cups packed fresh baby spinach

For serving:

• 2 cups cooked brown rice

Garnish:

• Fresh cilantro
• Chopped salted peanuts

Instructions

• To a 3-quart or larger slow cooker, add all ingredients except the spinach. The peanut butter might not incorporate all the way at first, but once it warms it will melt and mix with the other ingredients.
• Cook on high 3-4 hours or low 6-8 hours. Stir in the spinach until wilted. Serve over rice with fresh cilantro and a generous topper of chopped salted peanuts.

Notes

Meat option

Classic West African Peanut Stew often contains chicken. If you like, you could stir some cooked/shredded chicken into the meat-eaters’ bowls. 

Nutrition

Calories: 281kcal | Carbohydrates: 38g | Protein: 10g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 419mg | Potassium: 676mg | Fiber: 6g | Sugar: 8g | Vitamin A: 7416IU | Vitamin C: 15mg | Calcium: 89mg | Iron: 3mg

The post Slow Cooker Peanut, Sweet Potato, & Chickpea Stew Recipe appeared first on Kitchen Treaty.

We’ve got chickpeas, broccoli, and pasta in a creamy, cheesy sauce, topped with cheddar and baked until melty and bubbling. Vegetarians don’t have to miss out on the casserole comfort when we have this cheesy, creamy chickpeas with pasta recipe!

Table of Contents

• The Story Behind the Recipe
• Why You’ll Love This Chickpeas with Pasta Recipe
• Ingredients
• Adaptations/Variations
• How to Make Broccoli Cheddar Chickpea Noodle Casserole
• Tips for Success
• More Chickpea Comfort Food Recipes
• Get Good Recipe Karma

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

Fall is just about here, and with it, I’m craving all the comfort food. I’m also craving easy dinner recipes that have the bonus of easy leftovers for lunches or another dinner later on in the week. I’m also craving pasta and creamy broccoli cheddar.

Basically, this Broccoli Cheddar Chickpea Noodle Casserole is the result of all of my cravings.

I wanted to riff on tuna noodle casserole, but make it vegetarian, hence the chickpeas … but then I was really liking the idea of adding a cheesy component, and broccoli seemed like a natural addition.

I wrote down a recipe I thought would work and gave it a try, fully expecting to have to tweak it before the recipe hit prime time. It was perfect the first time. I LOVE it when that happens!

Why You’ll Love This Chickpeas with Pasta Recipe

It’s easy to make with homemade, wholesome ingredients. It starts with onion and garlic and some seasonings, then we add flour to make a roux. From there, we add veggie broth, milk, and cheese, creating a full-of-flavor, luxuriously creamy sauce. Stir in the pasta and broccoli and pour it into a casserole dish. Top with cheese, bake until bubbly, dig in!

All you need is a simple salad with a light vinaigrette alongside, or even just a hunk of bread, considering your casserole has some veggies already!

Ingredients

• Pasta – I love using curly pasta (rotini shape) in my chickpea pasta casserole. For an added boost of protein and in keeping with the theme, I like to opt for chickpea pasta, but plain ol’ pasta will do.
• Broccoli – You’ll want it blanched so that it’s cooked just right when you serve your casserole. It’s a pain to cook it separately, so I like to throw the broccoli in with the pasta in the last couple of minutes of cooking. Easy peasy way to accomplish blanched broccoli!
• Butter – I like to use unsalted in order to better control the overall salt levels. You can use half and half olive oil and butter instead, if you want to add a dose of healthy fats.
• Flour – To thicken the sauce for a luxuriously creamy result.
• Thyme, dried mustard, and smoked paprika – These herbs/seasonings add some nice flavor notes and highlight the cheesy flavor.
• Onion & garlic – For a nice backbone of flavor.
• Veggie broth – Grab some low-sodium vegetable broth at the store, or save your scraps and make vegetable broth in your Crock Pot!
• Milk – You can use dairy milk or your favorite unsweetened plant-based milk. I like to use full-fat oat milk in this one just because it’s super creamy and it’s what I usually have on hand.
• Chickpeas – One can (about 1 1/2 cups), drained and rinsed.
• Cheddar cheese – I like to use sharp cheddar for a nice cheesy boost of flavor.
• Salt & pepper

Adaptations/Variations

• Vegan Broccoli Cheddar Chickpea Noodle Casserole: Substitute vegan butter, vegan milk, and vegan cheddar, or you can even leave out the cheese entirely. It will still have excellent flavor!
• Vegan Chickpea Noodle Casserole: Leave out the cheese and top with breadcrumbs or cracker crumbs. You can even sauté some celery and red bell pepper and/or add some cauliflower florets with the broccoli to increase the veggie factor.
• Gluten-Free Chickpea Noodle Casserole: Use chickpea pasta or swap in brown rice pasta or another gluten-free pasta.

How to Make Broccoli Cheddar Chickpea Noodle Casserole

First, you’ll want to cook the pasta, but only to al dente (it will cook the rest of the way in the oven). In the last couple of minutes of cooking the pasta, toss in the broccoli so it’ll blanch. Drain the pasta and broccoli in a colander and set aside.

Next, you’ll make the creamy sauce. Just sauté the onion, add the flour and seasonings and cook, stirring frequently, then add the garlic.

Slowly pour in the broth and milk, stirring frequently, until thick and rich.

Now, you’ll toss in the cooked pasta and broccoli as well as the chickpeas and some of the cheddar. Taste and add more salt and pepper if you like.

Scoop the mix evenly into the baking dish and top with the rest of the cheese.

Bake until bubbly comfort food casserole perfection and devour!

Tips for Success

• Cook the pasta JUST until al dente. Otherwise, the end result might have mushy, overcooked pasta.
• Cook the flour for the full three minutes. This is important to prevent any raw flour taste.

More Chickpea Comfort Food Recipes

• BBQ Chickpea Sloppy Joes
• Slow Cooker Pumpkin, Chickpea, & Red Lentil Curry
• Vegetarian Chicken Noodle Soup (with chickpeas)
• Lemon Chickpea Orzo Soup
• Chickpea & Rice Soup
• Chickpea Tomato Curry
• Vegetarian Wellington
• Vegetarian White Bean Chili

Get Good Recipe Karma

If you love this recipe (or even if you don’t!) please, please, please come back and leave a rating! It’s so helpful for me to make sure this chickpea casserole recipe is just right – and it’s super beneficial for other readers, too.

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Broccoli Cheddar Chickpea Noodle Casserole Recipe

Creamy, cheesy, full-of-flavor and super satisfying! This cozy chickpea casserole hits all the right notes and makes the perfect comfort-food meal.

Keyword broccoli cheddar chickpea noodle casserole, chickpea casserole, chickpea pasta, chickpeas with pasta recipe

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 8

Calories 493kcal

Author Kare

Ingredients

• 8 ounces rotini pasta I like to use chickpea rotini pasta to increase the protein
• 4 cups broccoli florets 1/2-inch to 1-inch in size
• 6 tablespoons unsalted butter
• 1 medium yellow onion diced
• 1/3 cup all-purpose flour
• 1/2 teaspoon dried thyme
• 1/2 teaspoon mustard powder
• 1/4 teaspoon smoked paprika
• 2 medium cloves garlic minced
• 2 cups vegetable broth
• 1 cup milk I use full-fat unsweetened oat milk but 2% or whole milk work too
• 1 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper + more to taste
• 15 ounces chickpeas 1 can, drained and rinsed
• 3 cups sharp cheddar cheese about 6 ounces; shredded; divided

Instructions

• Preheat oven to 350°F and have an 8"x8" baking dish ready.
• Cook the pasta JUST TO AL DENTE, according to package directions. When the pasta has about 2 minutes left to cook, add the broccoli to the still-cooking pasta. Drain the pasta and broccoli and set it aside.
• Set a large pot or skillet over medium heat. Melt the butter in the pot, then add the onions. Saute until tender, about 5 minutes. Add the flour, thyme, dry mustard, and smoked paprika and cook, stirring continuously for 3 minutes. Add the garlic and cook for another 30 seconds.
• Slowly pour in the vegetable broth, whisking continuously. Add the milk. Increase the heat to medium-high and cook, stirring constantly, until thickened.
• Stir in the cooked pasta and broccoli, the drained can of chickpeas, and 2 cups of the cheese. Taste and add more salt and pepper if desired.
• Pour the mixture into your baking dish and top with the remaining 1 cup of cheddar, spreading it evenly over the top.
• Bake until bubbly and the cheese is melted, 20-25 minutes. Serve.

Notes

Storage/reheating notes:

Cover tightly or transfer to an airtight container and store in the fridge for up to 3 days. Warm leftovers in the microwave or gently over the stovetop (you can add a splash of water or broth if needed).

Nutrition

Serving: 1g | Calories: 493kcal | Carbohydrates: 42g | Protein: 25g | Fat: 27g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.3g | Cholesterol: 69mg | Sodium: 865mg | Potassium: 412mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1193IU | Vitamin C: 43mg | Calcium: 414mg | Iron: 5mg

The post Broccoli Cheddar Chickpea Noodle Casserole Recipe appeared first on Kitchen Treaty.

Table of Contents

• The Story Behind the Recipe
• Chickpea & Tomato Curry Ingredients
• How to Make It
• What to Serve with Chickpea & Tomato Curry
• More Favorite Curry Recipes

• Jump to the full, printable recipe
• Read reviews and comments

The Story Behind the Recipe

I’ve been making this vegan and vegetarian curry recipe for at least a year, and keep thinking I need to share it! I originally found it on BBC Recipes, and have made tiny tweaks here and there to make it my own.

The spices are so well-balanced, and with the creamy coconut milk, the hearty chickpeas, and the tangy tomatoes, this tomato chickpea curry is a such a simple stovetop curry that tastes so much more complex than you’d expect! I love a scoop of it over brown rice with a generous sprinkle of cilantro. YUM.

Chickpea & Tomato Curry Ingredients

• Olive oil – For sautéing the onion and aromatics.
• Yellow onion – Most every recipe I have calls for diced onions, but this one calls for cutting them into longer strands, and it makes for the most interesting texture in this curry! I love it.
• Garlic – For lots of flavor
• Garam masala, turmeric, and ground coriander – This spice combo is *chefskiss* perfect and adds 95% of the flavor to this delicious curry.
• Canned whole tomatoes – Break them down with a wooden spoon, then cook them down a bit more. So much tomato flavor.
• Salt – Highlights the spices and ingredients!
• Crushed red pepper flakes – Totally optional, but a little pinch adds a nice little bit of heat.
• Coconut milk – I sometimes use full-fat, and sometimes use light. Full fat canned coconut milk gives a more unctuous, rich and creamy feel while light is less rich and thick but equally delicious.
• Chickpeas – One can, drained.
• Fresh tomatoes – Gotta double up on the tomatoes for a tomato curry!
• Cilantro – Adds pretty color and highlights the curry flavors.
• Brown rice – For serving. Use your favorite rice! I like brown basmati.

How to Make It

This Chickpea and Tomato curry comes together quickly! First, you saute your onion, garlic, and spices. Then, add the tomatoes and break them up with a spoon, then cook until thick. Stir in the coconut milk and chickpeas, and simmer lightly for just a bit, then add the ripe tomatoes and cilantro. Taste, add more salt, and serve over rice. That’s it!

What to Serve with Chickpea & Tomato Curry

I think that, served over a scoop of rice, this Chickpea Tomato Curry is a meal in and of itself. But if you want a heftier meal, a kale salad would be great on the side. And in keeping with the curry flavors, how about finishing the meal with a Golden Milk Latte?

More Favorite Curry Recipes

• Creamy Coconut Chickpea Curry with Sweet Corn & Zucchini
• Slow Cooker Red Lentil & Chickpea Curry with Potatoes & Peas
• Slow Cooker Pumpkin, Chickpea, & Lentil Curry
• Thai Red Curry Winter Vegetables

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Tomato Chickpea Curry Recipe

A simple, creamy curry with hearty chickpeas, sweet tomatoes, and creamy coconut milk. On the table fast – in less than 30 minutes!

Course dinner, entree

Cuisine American, Indian

Keyword chickpea and tomato curry, Tomato Chickpea Curry Recipe

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 6

Calories 284kcal

Author Kare

Ingredients

• 1 tablespoon olive oil
• 1 large yellow onion halved and finely sliced from end to end
• 2 garlic cloves minced
• 1 teaspoon garam masala
• 1 teaspoon turmeric
• 1 teaspoon ground coriander
• 14 ounces whole tomatoes 1 can; with juices
• 1/2 teaspoon salt
• Pinch crushed red peppers optional; increase or decrease depending on how much heat you like
• 14 ounces coconut milk 1 can; can substitute lite coconut milk
• 14 ounces chickpeas 1 can; drained and rinsed
• 2 medium ripe tomatoes cut into eighths
• 1/4 cup fresh cilantro chopped
• 4 cups cooked brown basmati rice

Instructions

• Start rice according to package instructions.
• While the rice is cooking, add olive oil to a large saute pan over medium-low heat. Add the onion and cook, stirring occasionally, until softened, about 10 minutes.
• Add garlic, garam masala, turmeric, and coriander. Cook, stirring frequently, for one minute, until fragrant.
• Pour in the can of tomatoes and juices, 1/2 teaspoon salt, and pinch of crushed red pepper, stirring and scraping to pick up the flavors from the aromatics and spices with the tomato juices. Use a wooden spoon to break up the tomatoes as you go. I prefer to break them up pretty small. Simmer for 10 minutes until thickened.
• Add the coconut milk and the drained and rinsed chickpeas. Return gently to a simmer. Continue to simmer very gently for about 10 more minutes, until thickened.
• Stir in the fresh tomatoes and the fresh cilantro. Taste and add more salt if desired.
• Serve scooped over rice. Garnish with additional cilantro and fresh tomatoes, if desired.

Notes

Adapted from BBC Good Food

Nutrition

Serving: 1g | Calories: 284kcal | Carbohydrates: 25g | Protein: 8g | Fat: 18g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 212mg | Potassium: 542mg | Fiber: 6g | Sugar: 6g | Vitamin A: 614IU | Vitamin C: 13mg | Calcium: 61mg | Iron: 5mg

The post Tomato Chickpea Curry Recipe appeared first on Kitchen Treaty.

With a savory broth full of chickpeas, pasta, and carrots, this chickpea noodle soup has the cozy feel of chicken noodle soup, but without a lick of chicken!

Sometimes when a cold (or the dreaded flu) hits, the only thing that sounds remotely palatable is a nice, hearty, nostalgic bowl of chicken noodle soup. That brothy goodness, the comforting steam … it’s kind of a healing experience. 

But when you’re a vegetarian or vegan – stating the obvious here – chicken is a no-go. So what’s a sicky to do? 

Have no fear! Chickpea Noodle Soup is here!

In This Article

• The Story Behind the Recipe
• Vegetarian Chicken Noodle Soup Ingredients
• How to Make It
• Can I Freeze Chickpea Noodle Soup?
• Other Vegetarian Soup Recipes

• Jump to the Full, Printable Recipe
• Reviews & Comments

The Story Behind the Recipe

I’ve danced around the brothy chickpea-carb situation a couple of times, with this Lemony Dill Chickpea Orzo Soup and this Chickpea & Rice Soup. I love those both!

But I decided it was time to turn to a classic – chickpea and straight-up noodles. I wanted something as classically chicken-noodle as it gets without, you know, the chicken or chicken broth.

And I wanted uncomplicated – if I’m making this for myself and I’m under the weather, it needs to come together with a minimum amount of time and fuss. 

But most of all, I wanted the cold-fighting comfort of chicken noodle soup, but in vegetarian form. I wanted to sit down, wrap my hands around the bowl, inhale the steam, and FEEL BETTER. 

I tested this recipe for chickpea noodle soup until I got it just right. I love this vegetarian chicken noodle soup recipe so much!

Vegetarian Chicken Noodle Soup Ingredients

• Olive oil – to sauté the aromatic veggies.
• Onion, carrots, and celery – the standard mirepoix that adds the BEST flavor to comforting soups like this chickpea noodle soup.
• Garlic – adds savory flavor and is a magic cold-fighting ingredient, too!
• Thyme – Adds earthy, familiar flavor. My recipe calls for dried thyme but fresh thyme is amazing too!
• Turmeric – More cold-fighting action in the house! Though mostly I add just a smidge of turmeric to this vegetarian chicken noodle soup because I like the familiar yellow hue it lends to the situation.
• Salt & pepper – Because always!
• Vegetable broth – Use homemade or store-bought, but either way I recommend a low-sodium version. This allows you to better control the salt content.
• Chickpeas – I use one can, drained, which is easy peasy. If you prefer to use cooked-from-scratch chickpeas, add about two cups.
• Egg noodles – for that classic chicken noodle soup experience, but you can use any pasta you like. For a vegan chickpea noodle soup, avoid egg noodles and instead choose a vegan pasta. For a gluten-free version, go with gluten-free pasta. Brown rice spirals would be amazing!
• Parsley – Love the added nutrition, flavor, and green.
• Lemon – Lemon juice added at the end brightens this soup and just takes it to another level.

How to Make It

This chicken noodle soup without chicken is super easy to make – arguably easier than traditional chicken noodle soup, because there’s no need to worry about handling/cooking chicken.

1. Set the flavor base by sauteing the mirepoix, garlic, and herbs. Saute your onions, carrots, and celery in olive oil, then add the garlic, herbs, and salt and pepper. Continue sautéing until aromatic.
2. Add the broth, chickpeas, and pasta. Simmer for a few minutes until the pasta is tender.
3. Finish with more flavor. Once the pasta is done, remove the soup from the heat and add your squeeze of lemon juice and parsley. Taste, and add a bit more salt and pepper if you like.

That’s it! Super easy chickpea noodle soup, am I right?!

Can I Freeze Chickpea Noodle Soup?

Because of the pasta, freezing the soup doesn’t work out very well. The pasta becomes mushy. However, if you’re thinking ahead, you could always make this soup up to the point of adding the pasta. Let it cool, and add it to an airtight container or freezer bag and label it. Then thaw it overnight in the fridge, add it to your pot, bring it to a boil, add the pasta, and go from there.

Other Vegetarian Soup Recipes

• Creamy Tomato Soup is so comforting and so easy, you’ll never go back to canned again!
• When you’re under the weather, this soba noodle soup with coconut milk, ginger, and turmeric feels so unbelievably healing.
• Another soup with chickpeas (one of my very favorite additions to soup!) this Lemony Chickpea Soup with Orzo and Dill is so full of flavor.
• If you have carnivores in the house, this Thai Green Curry Noodle Soup is a one-dish-two-ways recipe that starts vegetarian but can have chicken added to individual portions.
• Thick and hearty Vegetarian Pasta e Fagioli is flavored with rosemary, garlic, and smoked paprika. A frugal and comforting fave!
• Vegetarian Minestrone Soup is probably my favorite pantry recipe. It is SO full of flavor!

I made quite a few versions of this chickpea noodle soup until I hit upon this one, the keeper of all keepers. In my opinion, it’s the perfect balance of simple and easy but also comforting and delicious. 

I hope you like this one as much as we do. And if you’re making this because you’re fighting a cold too, I hope you feel better soon!

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Chickpea Noodle Soup

The perfect combo of simple + comfort + flavor, this chickpea and noodle soup is a wholesome cold-and-flu-fighting champ. Though we love it enough to make it when we're feeling just fine, too!

Course Main Course, Soup

Cuisine American

Keyword chickpeas

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 258kcal

Author Kare

Ingredients

• 1 tablespoon olive oil
• 1/2 medium yellow onion, diced about 1 cup
• 2 carrots, peeled and diced about 1 cup
• 1 celery stalk, diced about 1/2 cup
• 1 medium clove garlic, minced
• 1/2 teaspoon dried thyme or 2 teaspoons fresh thyme
• 1/4 teaspoon ground turmeric optional
• 1/2 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper + more to taste
• 32 ounces low-sodium vegetable broth 4 cups
• 2 cups cooked chickpeas 1 15-ounce can, drained
• 1 1/2 cups egg noodles or substitute a vegan pasta if you prefer
• 1/4 cup fresh parsley chopped
• 1 tablespoon freshly squeezed lemon juice plus lemon wedges for serving if desired [optional but highly recommended]

Instructions

• Set a medium soup pot over medium-low heat. Add olive oil. When hot, add the onion, carrots, and celery. Cook, stirring occasionally, until softened – about 8 minutes.
• Add the garlic, thyme, turmeric, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring frequently, for one more minute.
• Add the broth and chickpeas. Stir. Increase heat to high and bring to a boil. Add egg noodles or other pasta. Stir and reduce heat to low for a simmer. Cook until pasta is al dente – my bag of egg noodles calls for 10 minutes, but your pasta may take a different amount of time, so check your pasta package.
• When pasta is cooked, remove from heat. Stir in parsley and lemon juice if using. Taste and add additional salt and pepper if desired. Serve.

Notes

Vegan Option

Sub in a vegan pasta. 

Gluten Free Option

Use gluten-free pasta like brown rice rotini.

Storage

Store leftovers in an airtight container in the refrigerator. Leftovers keep for about 3 days. To reheat, simmer over the stovetop until warmed through. 

Nutrition

Calories: 258kcal | Carbohydrates: 41g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 12mg | Sodium: 331mg | Potassium: 451mg | Fiber: 9g | Sugar: 7g | Vitamin A: 5493IU | Vitamin C: 11mg | Calcium: 73mg | Iron: 3mg

Originally published Feb. 26, 2020

The post Chickpea Noodle Soup appeared first on Kitchen Treaty.

This Summer Chickpea Curry is a super simple way to enjoy summer produce while also ushering in cooler fall days. Perhaps begrudgingly. But at least deliciously.

Table of Contents

• The Story Behind the Recipe
• About this Summer Chickpea Curry Recipe
• More Chickpea & Bean Curry Recipes

• Jump to the Full, Printable Recipe
• Read Reviews & Comments

The Story Behind the Recipe

So how’s your garden doing? Mine is happy in some places, sad in others. It’s been a cool summer here in the Pacific Northwest, so my pea crop was glorious. My zucchini, on the other hand, is still puny and sad.

Yesterday was Sneak Some Zucchini On Your Neighbor’s Porch Day (have you heard of it? Totally a thing). Sadly, as I went out to my garden and gazed upon my struggling zucchini seedling, I resigned that I wouldn’t be able to participate. Okay, so I’ve never participated. But I’d like to think I could if I wanted to!

Did your neighbor sneak some zucchini onto your porch yesterday? Lucky! I’ve got the perfect recipe for a couple of those bad boys: This Creamy Coconut Chickpea Curry with Sweet Corn & Zucchini. This is the ultimate August recipe – fresh yet comforting, summery yet alllllmost fall-ish. But not quite. Because we ARE NOT ready to go there yet.

About this Summer Chickpea Curry Recipe

This Creamy Coconut Chickpea Curry starts with a base of onion, garlic, ginger, and mild curry powder. You can adjust the heat by adding cayenne or using a hotter curry powder, but I like mine pretty mild. Then, saute the zucchini, add that glorious fresh corn, chickpeas, and VERY GENTLY simmer in an incredible coconut milk-tahini-brown sugar-lemon juice situation.

I originally adapted this recipe from the blog Half Baked Harvest. I know tahini is an unusual ingredient in curry, and I’m not sure where the idea first originated, but I definitely recommend this non-conventional addition. It adds a creamy, nutty backbone to this flavorful chickpea curry.

But the best part? Quite possibly the Persian cucumber garnish. It seems odd at first, but that crunchy, cool counterpoint to the creamy, spicy curry is on point. Did I just use “on point” correctly? If I have to ask, I shouldn’t use it, but there it is.

More Chickpea & Bean Curry Recipes

• These Curried Baked Beans are the perfect summer BBQ side.
• Chickpea & Tomato Curry comes together so quickly and easily. I love this one.
• Slow Cooker Red Lentil & Pumpkin Curry is perfect for fall.
• This Crock Pot Lentil & Chickpea Curry with Potatoes & Peas is super easy – just dump, go, come back, and enjoy!

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Summer Chickpea Curry

This summery curry is quite possibly my favorite, no matter the season! Chickpeas, zucchini, and corn swimming in a warmly spiced, creamy coconut milk sauce. The cool, crunchy Persian cucumber garnish is a welcome counterpoint.

Course Main Course

Cuisine American, Indian

Keyword curry

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 546kcal

Author Kare

Ingredients

For the curry:

• 2 tablespoons olive oil divided
• 1/2 medium yellow onion diced
• 2 medium cloves garlic minced
• 1 thumb-sized piece ginger peeled and minced
• 1 tablespoon + 1 teaspoon mild curry powder
• 1/8 teaspoon cayenne pepper + more to taste optional – for a bit of heat if your curry powder is extra mild
• 2 medium zucchini quartered and sliced
• 2 cobs of corn kernels cut off
• 1 (15-ounce) can chickpeas, drained
• 1 (14-ounce) can light coconut milk
• 2 tablespoons tahini
• 1 teaspoon brown sugar
• 1/4 teaspoon kosher salt + more to taste
• 1 tablespoon freshly squeezed lemon juice from about half a small lemon
• 1/4 cup chopped cilantro

For serving:

• 2 cups cooked white Basmati rice
• 2-3 Persian cucumbers sliced
• 2 scallions sliced
• Chopped cilantro
• Black & white sesame seeds

Instructions

• Start your rice first thing so that it’s ready when your curry’s ready.
• Set a large saute pan over low heat. Add 1 tablespoon olive oil. When warm, add the onion along with a pinch of salt. Cook, continuing over low heat, stirring occasionally, to sweat the onions (make them tender but not browned), about 8 minutes.
• Increase heat to medium. Add 1 more tablespoon of oil along with the garlic, curry powder, and cayenne if using. Stir frequently until fragrant, about 1 minute.
• Add the ginger and zucchini along with another pinch of salt. Cook, stirring occasionally, until the zucchini begins to get tender, about 3 minutes.
• Add the chickpeas and corn and cook, stirring, until warmed through, about 2 more minutes.
• Reduce heat to low. Add the coconut milk, tahini, brown sugar, and 1/4 teaspoon kosher salt. Stir to combine. The tahini might appear to be clumpy, but it will meld in with the ingredients when warm.
• Bring to BARELY a simmer – do not let boil! If you let the curry boil, the coconut milk gets too hot and the curry will have a grainy appearance. Cook low and slow, stirring occasionally, until warmed through and the zucchini and corn are tender, 6-8 minutes.
• Stir in lemon juice and cilantro. Taste and add more salt if desired (it will probably need another 1/4 teaspoon at least – I intentionally call for a small amount of salt so that you can adjust to your tastes at the end). At this point, you can also stir in more cayenne if you’d like a bit more heat.
• To serve, divide rice between bowls, then spoon curry over the top. Garnish with cucumbers, scallions, cilantro, and sesame seeds.

Notes

Adapted from Half Baked Harvest

Nutrition

Calories: 546kcal | Carbohydrates: 73g | Protein: 16g | Fat: 22g | Saturated Fat: 9g | Sodium: 258mg | Potassium: 850mg | Fiber: 12g | Sugar: 13g | Vitamin A: 480IU | Vitamin C: 27mg | Calcium: 108mg | Iron: 5mg

The post Summer Chickpea Curry appeared first on Kitchen Treaty.

This thick vegan stew is flavored with harissa, a spicy chili paste from North Africa. It’s found in most grocery stores these days, and it’s an exceptional hack for amazing flavor.

Make this Moroccan Chickpea Stew ahead of time for easy meal prep, or make it for dinner and enjoy the leftovers for a hearty lunch.

It’s easy, hearty, and cozy!

More Sweet Potato Recipes

• Grilled Sweet Potatoes
• Slow Cooker Sweet Potato Chili
• Whipped Sweet Potatoes
• Vegetarian Sweet Potato Peanut Stew
• Three Bean Sweet Potato Salad
• Baked Sweet Potato Fries
• Creamy Sweet Potato Soup

More Vegetarian Stews

• Chickpea & Tomato Curry
• Vegetarian Sweet Potato Peanut Stew
• Hearty Tuscan Bean Stew
• 20-Minute Vegetarian White Bean Chili

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Moroccan Chickpea & Sweet Potato Stew

This vegan stew is so hearty and cozily spiced. Thick with chickpeas, sweet potatoes, tomatoes, and spinach – so satisfying with a scoop of quinoa or brown rice.

Keyword harissa chickpea stew, harissa vegetarian recipe, moroccan chickpea stew, moroccan sweet potato stew

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Calories 411kcal

Author Kare

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion diced
• 3 garlic cloves minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 small sweet potato about 8 ounces, peeled and diced
• 1/4 teaspoon salt plus more to taste
• 1 15-ounce can chickpeas, drained and rinsed
• 1 14.5-ounce can crushed tomatoes
• 1 1/2 cup water or vegetable broth
• 5 ounces baby spinach
• 1 tablespoon harissa*

For serving:

• Lemon wedges
• Chopped parsley for garnish
• Freekah, couscous, rice, or quinoa cooked

Instructions

• Heat the oil in a large pot over medium heat. Add the onion and cook until it has softened, 5-7 minutes.
• Add the garlic, cumin, and coriander and cook until fragrant, about 1 minute. Stir in the sweet potato, chickpeas, tomatoes, and water or broth.
• Bring the mixture to a slow boil, then reduce heat to low and simmer, partially covered, for 15 minutes, or until the sweet potatoes are tender.
• Add the harissa and spinach to the pot and stir until the spinach is wilted. Remove from heat and season with salt to taste.
• Serve over your grain of choice with lemon wedges and chopped parsley sprinkled over the top.

Notes

Recipe courtesy of The Green Plate Club

Nutrition

Calories: 411kcal | Carbohydrates: 79g | Protein: 20g | Fat: 9g | Saturated Fat: 1g | Sodium: 584mg | Fiber: 17g | Sugar: 13g

The post Moroccan Chickpea & Sweet Potato Stew appeared first on Kitchen Treaty.