Need a quick and healthy recipe? Here’s three!

Thank you to our friends at Cancer Treatment Centers of America Tulsa for providing these quick and healthy recipes that use many items that you likely already have in your home.  If you’d like to see the video of Jasmyn making these recipes, check out our Facebook page.

Chickpea Trio

Recipes by:  Jasmyn Walker, MS, RDN, LD, CNSC

Sunflower Chickpea Crunch

Ingredients

SANDWICH

• 1 15- ounce can chickpeas (rinsed and drained)
• 1/4 cup roasted unsalted sunflower seeds (if salted, scale back on added salt)
• 3 Tbsp vegan mayo (sub tahini for a more earthy, nutty flavor)
• 1/2 tsp dijon or spicy mustard (if using tahini instead of mayo, use half as much mustard)
• 1 Tbsp maple syrup (or sub agave or honey if not vegan)
• 1/4 cup chopped red onion
• 2 Tbsp fresh dill* (finely chopped)
• 1 healthy pinch each salt and pepper (to taste)
• 4 pieces rustic bread (lightly toasted // gluten-free for GF eaters)
• Sliced avocado, onion, tomato, and or lettuce (optional // for serving)

GARLIC HERB SAUCE optional

• 1/4 cup hummus
• 1/2 medium lemon, juiced (1/2 lemon yields ~ 1 Tbsp)
• 3/4 – 1 tsp dried dill*
• 2 cloves garlic (minced)
• Water or unsweetened almond milk (to thin)
• Sea salt to taste (optional// I didn’t need any)

Instructions

1. Prepare garlic herb sauce and set aside.
2. Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper and mix with a spoon. Taste and adjust seasonings as needed.
3. Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
4. Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.
5. Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick snack with crackers or other veggies as well.

* You may use dried dill, use only half of the amount if doing dried vs. fresh.

Lemon Herb Chickpea Salad

Ingredients

• 1 – 15 oz can chickpeas (garbanzo beans), rinsed, drained
• 2 T fresh basil, chopped
• 2 T fresh Italian parsley, chopped
• 2 T fresh lemon juice
• 4 tsp extra virgin olive oil
• 1 small garlic clove, pressed
• 1/3 c (packed) freshly grated Parmesan cheese (may omit if desired)
• Coarse kosher salt (to taste)
• Pepper (to taste)

Instructions

1. Combine rinsed and drained chickpeas, chopped fresh basil, chopped Italian parsley, fresh lemon juice, extra virgin olive oil, and pressed garlic clove in medium bowl.
2. Add grated Parmesan cheese and toss gently to blend all ingredients thoroughly.
3. Season chickpea salad to taste with coarse kosher salt and ground pepper.

Chickpea salad can be made 4 hours ahead. Cover and refrigerate. Serve chilled or at room temperature.

Peanut Butter Chocolate Chip Cookie Dough Bites

Ingredients

• 1 ¼ c canned chickpeas, well-rinsed and patted dry with paper towel
• 2 tsp vanilla extract
• ½ c + 2 T natural nut butter (peanut, sunflower or almond)
• ¼ c honey (may use agave or maple syrup for vegan)
• 1 tsp baking powder
• A pinch of salt (if your nut butter doesn’t have any in it)
• ½ c chocolate chips (may use vegan or dairy free options)

Instructions

1. Preheat oven to 350 degrees.
2. Combine all ingredients, except for chocolate chips, in a food processor and process until very smooth. Make sure to scrape the sides and the top to get little chunks of chickpeas and process again until combined.
3. With wet hands form 1 ½” balls. Place onto parchment paper. You may press down slightly. They don’t do much rising.
4. Bake for 10 minutes. They will still be very soft when you take them out of the oven.
5. Store in airtight container at room temperature (or in the fridge) for up to 1 week.

Don’t forget to enjoy the uncooked dough if you would like!