5 protein-rich lunch items

Chickpeas are a natural source of plant-based protein and are a fully functional food ideal for those seeking a balanced, energy-filled diet. Ingredients rich in dietary fiber, iron and B vitamins help maintain the proper functioning of the body and muscle mass. It has a light flavor and a pleasant texture, and when combined with a variety of ingredients, it creates a nutritious, protein-packed dish that’s perfect for lunch.

Next, check out 5 protein-rich chickpea lunch recipes.

Chickpea vegetable stew

material

• 2 cups cooked chickpeas
• 2 potatoes cut into large pieces
• 1 carrot, cut into thick strips
• 2 cups leaf tea spinach
• 2 boiled eggs
• 2 tablespoons olive oil
• 1 chopped onion
• 2 cloves of garlic (minced)
• 1 teaspoon sweet paprika
• 1 teaspoon turmeric powder
• 3 cups boiling water
• Season to taste with salt and ground black pepper.

How to prepare

Heat olive oil in a saucepan over medium heat. Add onions and garlic and fry until golden brown. Add paprika and turmeric, mix well, then add potatoes and carrots. Season with salt and black pepper. Add boiling water, cover, and simmer over medium heat for about 15 minutes until the vegetables are soft. Add the boiled chickpeas and mix well. Simmer for another 5 minutes until the flavors meld. Add spinach leaves and cook until wilted, 2 minutes. Adjust salt and black pepper as needed. Grate a boiled egg over the top and serve immediately.

chicken with chickpeas and spices

material

• Thigh meat and drumstick 500g chicken
• 2 cups cooked and drained chickpeas
• 2 tablespoons olive oil
• 1 teaspoon sweet paprika
• 1 teaspoon cumin powder
• 1 teaspoon turmeric powder
• 2 cloves crushed garlic
• Juice of 1 lemon
• 1/2 cup boiling water
• Season to taste with salt and ground black pepper.
• Coriander to finish

How to prepare

Place chicken in a bowl and season with salt, black pepper, paprika, cumin, turmeric, garlic, lemon juice, and 1 tablespoon olive oil. Mix well to coat all pieces and marinate for 15 minutes. Heat the remaining olive oil in a frying pan over medium heat, place the chicken, skin side down, and brown on both sides until golden brown. Add the chickpeas to the pot and cover with boiling water. Stir briefly, cover, and simmer over low heat until the chicken is tender and the sauce has thickened slightly, about 10 minutes. Turn off the heat, add coriander and serve immediately.

Chickpea dumplings with yogurt sauce

material

cupcake

• 2 cups cooked and drained chickpeas
• 1/2 chopped onion
• 2 cloves of garlic (minced)
• 1/4 cup breadcrumbs
• 1 teaspoon cumin powder
• 1 teaspoon sweet paprika
• 2 tablespoons chopped coriander
• 1/2 lemon juice
• 1 tablespoon tahini
• Olive oil, salt, and ground black pepper to taste

yogurt sauce

• 170g yogurt nature
• 1/2 lemon juice
• 1 tablespoon chopped mint
• 1 tablespoon chopped parsley
• Season to taste with salt and ground black pepper.
• 1 drop of olive oil

How to prepare

cupcake

Add chickpeas, onion, garlic, seasoning, lemon juice, and tahini to processor. Process until a thick, moldable dough forms, leaving some lumps for texture. Transfer to a bowl and add bread crumbs little by little to shape. Shape into flat cookies. Heat the olive oil in a non-stick frying pan over medium heat and fry the dumplings until golden brown. Book.

sauce

Combine all sauce ingredients in a bowl and refrigerate for at least 15 minutes. Then serve with dumplings.

grilled fish with chickpeas

material

• 4 mackerel fillets
• 2 cups of tea chickpeas Cook and drain
• 1 cup fresh sprouts
• 1 clove of minced garlic
• Juice of 1 lemon
• 1 lemon (sliced)
• 1 tablespoon coriander
• Olive oil, salt, and ground black pepper to taste

How to prepare

Place the mackerel fillets in a bowl and season with salt, black pepper, half the lemon juice, and a little olive oil. Marinate for about 10 minutes. Heat a non-stick frying pan over medium heat and add a little olive oil. Place the fillets skin side down and grill until the skin is golden brown and crispy, about 3 to 4 minutes. Carefully flip and cook the other side for an additional 2 minutes. Add the garlic and brown quickly next to the fish. Book.

Mix chickpeas and fresh bean sprouts in a bowl. Season with remaining lemon juice, olive oil, salt, and black pepper. Add coriander and mix well. Arrange the grilled fish fillets on top. Garnish with lemon slices and serve immediately.

Oven baked pumpkin kibbeh and chickpeas

material

• 1 cup wheat tea for kibbeh
• 1 cup of tea pumpkin cooked and mashed
• 1 cup cooked, drained and mashed chickpeas
• 1/2 cup chopped onion
• 2 cloves of garlic (minced)
• 1/4 cup chopped mint
• 1/4 cup chopped parsley
• 1 teaspoon cumin powder
• 1 teaspoon sweet paprika
• Olive oil, salt, and ground black pepper to taste
• hot water for hydration

How to prepare

Put the flour in a bowl, pour boiling water over it and let it sit for about 20 minutes. Drain well and squeeze with your hands to remove excess water. In a separate large bowl, mix the hydrated wheat with the pumpkin, chickpeas, onion, garlic, mint, parsley, cumin, and paprika. Season with salt and black pepper and mix thoroughly until a homogeneous dough is formed.

Spread the kibbeh dough on a baking sheet coated with olive oil and press it with your hands to make it even. Drizzle some olive oil on top. Bake in a preheated oven at 200°C for about 30-35 minutes, or until the kibbeh is firm and lightly golden. Cut into pieces and serve immediately.