Chickpeas and other canned boat: five easy and protein recipes that include them

When we think of legumes that most quickly come to mind are the lentils, chickpeas and white and red beans, but the list is wider. Although perhaps you did not have them well classified, peas and beans are also part of the group of legumes, as well as soybeans or other types of beans that are not white or red, such as Azukis, very consumed in eastern countries and that we can use for sweet and salty dishes.

It is not easy to preserve all types of legumes that exist. In the supermarket or your neighborhood store, you can surely acquire lentils, chickpeas, white and red beans, beans and peas. They can be accompanied by vegetables on some occasions. Having several boats of different legumes at home is always a good idea. They are a perfect pantry background for those days when we need a comforting dish and loaded with nutrients, but we do not have time to prepare a very elaborate recipe.

Preserving legumes are also one of those processed foods that are healthy and that we can include in our diet frequently. They are equally natural as those that we can buy dry.


The legumes They are a food with a very complete nutritional profile. According to the Spanish Nutrition Foundation (FEN), they contribute a lot Excellence of plant protein. Legume carbohydrates are slow digestion and have a high fiber content.

Legumes, as protagonists of the recipe or as an accompaniment ingredient, are very versatile. They look good in cooked, soups, creams, patches or as the basis of a curry, hamburgers or vegetable croquettes. Combined with some cereal, we would have a dish with a complete protein. Although if you consume meat or fish, it is also easy to find recipes that integrate these ingredients with very good results. We tell you five recipes that you can do in a short time with canned legumes.

Chickpea vegetable curry

To make this chickpea vegetable curry we will not use more than 20 minutes. We will need a canned chickpea boat, cooked rice (if we do not have it ready we can use any of those that are already cooked and you only have to heat), a can of coconut milk, an onion, some piddos of spinach and some spices such as curry, nutmeg, turmeric, black pepper and ginger. You can also add fresh grated ginger.

What we are going to do is sauté the onion, and then add the spices, spinach (it is also well with other vegetables such as cauliflower or broccoli) and chickpeas along with coconut milk. We let everything be integrated about ten minutes. We serve with rice.

Quinoa lentil salad

Combining lentils and quinoa we will also have a very complete dish of vegetable proteins. It is also very fast to prepare with canned lentils (300 grams) and Quinoa (60 grams), which we can also find in the already cooked supermarket. To this salad we are going to add dried tomatoes in olive oil (100 grams), a red pepper, a cup of chopped parsley and rolled roasted almonds (40 grams). It is very rich seasoned with extra virgin olive oil and a lemon splash.

All we will do is chop the pepper, tomatoes and parsley and integrate everything into a bowl next to the dressing. Simpler and faster, impossible. With these amounts we have for four diners.

White beans with prawns

If we fancy a spoon dish, we can also make a stew with canned white beans and prawns. For four people we will need a boat of white beans of about 400 grams, 12 prawns, 2 tablespoons of tomato in sauce, a garlic, half onion, fish broth to cover and 15 minutes.

We sauté the onion and garlic, add the tomato and finally, the prawns. When they are golden, we also add the beans and the broth, and let cook five minutes. And ready.

Guisante cream

A fast dish for dinner can be a good canned peas cream, although in this case we would do it equally fast with frozen peas, they defrost very quickly when boiling them. If you are only going to prepare the dish for you, you need 100 grams of peas, one onion room and another leek, half potato, black pepper and salt. If we have no time, we can also use canned cooked potatoes.

What we will do will be the leek and the onion and when they have been golden, we add the peas and potato, we give a couple of turns to all the ingredients and cover with water or vegetable broth. We also add salt and pepper. And we let it boil for a few minutes. Then we crush and mix with shavings of serrano ham or cecina, chopped cooked egg, a little yogurt or kefir or some seeds.

Black bean chili with minced meat

If you consume meat and you want a blunt dish, you can prepare a delicious black bean (or beans) chili with minced meat, which you can accompany with boiled rice or use as filling of wheat or corn pancakes.

For four people we will need 800 grams of black beans, 400 grams of chopped veal meat, 300 grams of rice if we are going to accompany it with this cereal or a few corn or wheat tortillas, a couple of red peppers, a couple of garlic, coriander, grated cheese and spicy spices or Mexican style.

This Chili recipe is quite fast too. What we are going to do is sauté the meat about 5 minutes, then we will add the peppers cut into strips and well chopped garlic and cook another 2 or 3 minutes. After that time, we add the tomato sauce, spices, a little water or meat broth and beans and leave it for another 10 minutes. Finally we add the chopped coriander and a little grated cheese so that the meat is founded. We serve accompanied by rice or tortillas, coriander and grated cheese.

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