Mediterranean Chickpeas

Mediterranean Chickpeas

Is this recipe a bean paste? A side dish? Toddler finger food? It’s all of the above.  At least that’s how we ate it in our home tonight for dinner. My hubby ate it as a side dish with wheat tortilla; I mixed it with couscous, while Simone first ate the chickpeas as finger food and then eventually made a wrap by mashing the chickpeas.

Chickpeas, also known as Garbanzo beans are very high in protein.  They have more protein per calories than meat. 1 cup of Chickpeas has about 15 grams of protein in addition to being a great source of zinc, folate and dietary fiber.  Chickpeas also have a low glycemic index so they are great for people with gestational diabetes, diabetes, and insulin sensitivity.

They are very popular in Mediterranean, western Asia, India and even Australia.   This recipe has been inspired from Mediterranean flavors. You can add vegetables such as carrots, zucchini to this but I kept it simple as I really wanted all of us to eat CHICKPEAS today!

I use dry garbanzo beans that are soaked and cooked but you can used canned beans to shorten the prep time (just jump to step 3 in the instructions below).

Ingredients (serves 3 adults and 1 preschooler):

4 cups dried chickpeas

½ big red onion

1 inch ginger (enough to make about 1 tbsp of diced ginger)

1 tomato

Juice of ½ medium sized lemon

1.5 tbsp olive oil

1 tbsp sesame seeds

½ tsp cinnamon powder

¼ tsp freshly ground black pepper

Dash of Cayenne Pepper (optional)

Salt to taste


1)      Wash and soak the dried chickpeas in water for 6 hours.

2)      Pressure cook them till they are cooked or you can use a heavy bottom pan and cook the chickpeas in water till they are tender and soft.  If you are not using a pressure cooker this can take 30-45 minutes. Drain the water and set aside. Alternatively you can use drained canned chickpeas and jump to the next step.

3)      Slice the onion into long slivers and keep aside.

4)      Dice the ginger, and tomatoes. Keep them separate.

5)      Heat a separate pot and add the olive oil to the pot.

6)      Add the onions and sauté till they are translucent.

7)      Add the ginger and sesame seeds and sauté for a minute.

8)      Add the garbanzo beans.

9)      Add the tomatoes, salt, cinnamon powder, black pepper and cook for 3-4 minutes.

10)   Add a dash of cayenne pepper (this step is optional, adjust to taste).

11)   Add the juice of ½ a lemon.

12)   Serve as a side dish with meat, or serve with rice/couscous, or serve as a finger food.


Other recipes you may like:

Kiwi Cups

Orange Avocado Mint Salad

Lamb Stew


  1. Kristin says:

    Ginger is not on the ingredient list, but is in the instructions. Help?

  2. admin says:

    Hi Kristin,

    Thanks for pointing that out. It was supposed to be 1 tbsp of diced ginger. Let me know how the recipe turns out.


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