Checking Out Chickpeas | Dish on Fish
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Checking Out Chickpeas

Hey, Seafoodies!

Today we’re shining the spotlight on an all-star kitchen staple—chickpeas! Right alongside our shelf-stable tuna and salmon, you’ll always find a few cans of chickpeas in our pantry. These low-fat legumes lend a Mediterranean flair to seafood dishes while sending their nutritional profile through the roof!

Chickpeas (also known as garbanzo beans) have a mild, nutty flavor. They pair well with any seafood and absorb whatever seasonings you choose, so they’re a versatile add-in. You can use canned chickpeas straight out of the can, but they also hold their shape in the slow cooker. In short, they are a busy Seafoodie’s dream!

Let’s talk nutrition. A cup of canned chickpeas provides about 12 grams of protein and about 10 grams of gut-friendly fiber. They are also rich in potassium, magnesium and B vitamins, which help protect against high blood pressure, high cholesterol and certain types of cancer. Their nutrient and flavor profile makes them the perfect complement to seafood—particularly if you are looking for meals that really stick to the ribs. And if you’re watching carbs, chickpeas can provide an extra-satisfying “base” for your fish, taking the place of rice or pasta.

When there’s so many ways to check out chickpeas, you don’t have to settle for humdrum hummus. Try them with tuna salad, harissa shrimp or walnut-crusted salmon—the possibilities are endless! Here are a few recipes to get you started.

Pro Tip: The liquid in the can of garbanzo beans is called aquafaba. Reserve it and use as vegan “egg whites” in meringues, mayonnaise or egg white cocktails!

Mediterranean Chickpea Tuna Salad 

With flecks of feta cheese and parsley, this tuna salad with chickpeas pops with plenty of Mediterranean flavor. It’s a light and lemony dish filled with protein and bursting with garden-fresh goodness! Serve with toasted pita or on a bed of lettuce for a lower-carb meal.

chickpeas in a bowl with vegetables and tuna

Rainbow Trout Hummus Bowl 

This trout-chickpea bowl is packed with quinoa, sweet potato and crunchy vegetables, offering excellent nutrition and plenty to chew on. You can substitute store-bought hummus and toasted chickpeas if you’re short on time.  

Harissa Shrimp and Chickpeas

Enjoy a taste of Morocco in this low-carb dish that you can whip up in just 10 minutes! Succulent jumbo shrimp and chickpeas are simmered with garlic and harissa, a spiced red pepper paste. Weeknight dinners don’t get much easier or tastier than this one-pan meal.

This easy Harissa Shrimp and Chickpea dish is super fast, made all in one skillet, and takes under 10 minutes to make. A great way to use pantry and freezer staples.

Pan-fried Fish with Chickpeas, Cider and Cream 

We’re always on the hunt for innovative ingredient combinations. While this blend of fish, cider and cream may seem unusual, the flavors really work. Cod or pollock would be a perfect choice for this simple, elegant dish.

Pan-fried fish with chickpeas, cider and cream

Mediterranean Chickpea Farro Salad with Shrimp 

In this recipe, chickpeas partner with whole-grain farro, a zesty lemon dressing and one of our favorites—seared shrimp!—for a nutritious taste treat. This make-ahead salad is studded with red and yellow tomatoes, making it a visual stunner as well.

Walnut-Crusted Salmon with Stewed Chickpeas and Kale 

When the occasion calls for something special, there’s no need to compromise good health! This tender salmon is crowned with a crunchy walnut topping—providing a one-two punch of omega-3s—and plated with a garlicky kale-and-chickpeas stew. Serve with roasted tomatoes for an eye-popping presentation.

Part of our mission at Dish on Fish is to inspire you with delicious ideas for how to eat more fish. Join us as we share more benefits of eating seafood, as well as tips, tricks and recipes. In the meantime, download the Dish on Fish free e-cookbook – and start planning the next three seafood meals to enjoy this week!

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