Chickpea puree, which is often the basic ingredient of many Mediterranean dishes, has become a contemporary popular healthy and flexible ingredient. It can be used as a dip, for instance in the form of hummus or as a thickening agent in various s. But what exactly is chickpea and why is it so common in the kitchen, how can you make it and use it? Let’s find out.

Health Benefits

Chickpeas can also be known as garbanzo beans and are very nutritious. Apart from their high protein profile chickpeas have essential vitamins. They are high in:

• Protein: Ideal for vegans and vegetarians.
• Fiber: Supports digestive health and keeps you full for longer.
• Iron and folate: Great for energy levels and cellular function.

How to Make it at Home

Going through the process of making chickpea puree at home isn’t all that challenging and eliminates problems with sourcing the ingredient since you can use it while still fresh. To help you, here is a simple :

Ingredients:

• 1 cup dried chickpeas (or canned chickpeas for a quicker option)
• 2-3 tablespoons olive oil
• 1 clove garlic
• Salt and pepper to taste
• Water (for consistency)

How to Prepare it:

1. Soak or Cook Chickpeas: If you are using dry chickpeas, soak them overnight, then pressure cook until they soften. For canned chickpeas, simply drain the liquid and rinse away the peas inside.
2. Blend: Place the chickpeas, olive oil, garlic, and a small pinch of salt in a blender or food processor. Don’t forget to add water in stages, until you get the cream to your preferred thickness.
3. Adjust the Seasoning: It’s always a good practice to taste the puree to check if some of the flavors are missing and in this case, salt, pepper, or olive oil can be added.
4. Serve: Serve immediately or refrigerate and consume within a week.

Best Chickpea Puree Recipe

Always be certain to completely cook the chickpeas to achieve the right creaminess. A little olive oil is also added so as to give extra taste and make the puree even better. Oh and if you want to make it more spicy go ahead and add a few drops of lemon juice!

Uses of Chickpea Puree in Cooking

Chickpea puree is a multi-purpose ingredient that can be incorporated in many dishes. Below are some examples:

• Hummus Base: One of the ingredients in hummus dip which is loved by many is chickpea puree. Just blend tahini, lemon, and spices into it and you are done.
• Sauces and Soups: Melting sauces and soups requires the use of chickpea puree for thickening without adding cream.
• As a Spread: It can be used instead of mayonnaise, or butter on toasts or sandwiches in a healthier way.

Chickpea Puree for Vegan and Gluten-Free Diets

Chickpea purée is also gluten free and vegan friendly making it a wonderful ingredient for people who have dietary limitations. This also serves as a brilliant alternative protein for vegans and helps in egg-free preparations in baking.

How to Store Chickpea Puree

For people making their own chickpea puree, each homemade batch can be placed in a vacuum-like container and refrigerated for a week, during which it would be in good condition. Want to keep it longer? Yes, chickpea puree can be stored away in the brutal weather, one just needs to pack the portion out, seal it and keep it in the cold storage ready to be used whenever it hunkers down.

Chickpea Puree as a Baby Food

Chickpeas as well and their puree are ideal gluten-free foods rich in proteins for a baby. Its protein and iron content are crucial in your baby’s development. It can instead be incorporated from the time the child starts feeding on solids, usually not before 6 months of age. Consult your family doctor for an opinion before introducing anything new into the baby food menu.

Different Variations of Chickpea Puree

Chickpea puree is great because it’s very easy to switch things up. Here are some interesting variations to try:

• Spicy Chickpea Puree: Add paprika, cumin, and a pinch of cayenne pepper for a fiery kick.
• Herb-infused chickpea puree: Blend in fresh herbs like parsley, cilantro, or dill for an aromatic twist.

Chickpea Puree for Weight Loss

Its high fiber and protein content make sures you stay full and satisfied throughout, making it ideal for weight-control diets. It is calorie sparse but nutrient-rich, thus avoiding excessive consumption.

When Making Chickpea Puree, Avoid Common Mistakes

Making chickpea puree seems easy; however, there are a few things to look out for:

• Texture Issues: You can add a little water or olive oil to the puree if it turns out thicker than you anticipated.
  • Flavor Tips: Don’t forget to taste the food and add or remove seasoning as desired. Be fearless with your onion, garlic, and spice usage!

Conclusion

Chickpea Puree

This Chickpea Puree recipe contains ingredients that are pretty simple, such as chickpeas, olive oil, and garlic, yet creates a smooth and healthy meal. Can be used as a dip or spread, or as an ingredient to other recipes, as it is high in protein and fiber and healthy as well. Enjoy it with fresh vegetables or pita bread as a snack or appetizer with Mediterranean flavors.

Save Recipe Print Recipe

👥 Servings 4

⏰ Prep Time 10 minutes mins

🍳 Cook Time 30 minutes mins

⌛ Total Time 40 minutes mins

Ingredients

• 1 cup dried chickpeas or 1 can of cooked chickpeas
• 2-3 tablespoons olive oil
• 1 clove garlic optional
• 1/2 teaspoon salt or to taste
• 1/4 teaspoon ground cumin optional
• 1 tablespoon lemon juice optional for tangy flavor
• 1/4 cup water or more as needed for consistency

Instructions

• Prepare the Chickpeas:
• If you're using dried chickpeas, soak them in water overnight. After soaking, drain and rinse the chickpeas, then cook them in a pot of water for about 30 minutes until they are soft. If you're using canned chickpeas, drain and rinse them thoroughly.
• Blend the Ingredients:
• In a blender or food processor, combine the cooked chickpeas, olive oil, garlic (if using), salt, cumin, and lemon juice. Start blending and gradually add water to reach your desired consistency.
• Adjust the Flavor:
• Taste the puree and adjust the seasoning by adding more salt or olive oil as needed. You can also add more lemon juice for a tangy flavor or cumin for an earthy touch.
• Serve:
• Scoop the chickpea puree into a serving bowl and drizzle with extra olive oil. You can garnish it with fresh herbs, paprika, or sesame seeds if desired. Serve as a dip with vegetables, pita bread, or use it as a spread.

Notes

Consistency Tip: In the event that the puree is too thick enough, add in water and/or olive oil until you achieve the expected consistency.

Flavor Variation: For a spicy version of the dip, you may opt to add a dash of cayenne pepper or smoked paprika.

Storage: The leftover dip can be transferred to an airtight container and put in the fridge where it will remain good for 7 days. You can put it in a freezer for up to 3 months as well.

Course: Main Course

Cuisine: Mediterranean