Скачать или смотреть Chickpea Primer | One Bean Many Uses

Chickpea Primer | One Bean Many Uses
I cooked 2 pounds of chickpeas in the Instant Pot and then showed how I actually use them across the week — not as a single recipe, but as a starting point.
This isn’t about perfection or fancy meals.
It’s about one bean, cooked once, that turns into multiple simple, flexible meals with very little extra work — including what I do with the cooking liquid most people pour down the drain.
If you’re trying to eat better without overthinking it, this is how I approach chickpeas in real life.
🫘 One of the recipes from this video
Cold Chickpea & Brown Rice Bean Veggie Salad
This is a simple cold bean-and-grain salad I use for quick lunches and easy dinners. Everything is cooked ahead, cooled, and mixed cold.
Yield: ~3½ cups total
Serving size: ~1 cup
Servings: ~3–4
Ingredients
Salad
1 cup cooked brown rice, cooled
1 cup cooked chickpeas, cooled
1 cup mixed vegetables (peas, corn, carrots), thawed and well-drained
Dressing
1 tbsp apple cider vinegar
1 tbsp Dijon mustard
1 tsp honey
½ tsp salt
¼ tsp garlic powder
¼ tsp black pepper
Instructions
In a large bowl, combine the brown rice, chickpeas, and mixed vegetables.
In a small bowl, whisk together the apple cider vinegar, Dijon mustard, honey, salt, garlic powder, and black pepper until smooth.
Pour the dressing over the salad and toss well to evenly coat.
Taste and adjust seasoning if needed.
Serve immediately, or refrigerate 20–30 minutes to let the flavors meld.
Nutrition (estimated, per 1-cup serving)
Calculated using standard USDA values; exact numbers may vary by brand.
Calories: ~235 kcal
Carbohydrates: ~40 g
Protein: ~8 g
Fat: ~2 g
Fiber: ~9 g
Sugars: ~5 g
Sodium: ~390 mg
Whole bowl (approx.):
Calories: ~820–850 kcal
Fiber: ~32 g
🍛 Creamy Chickpea & Sweet Potato Curry
The self-thickening chickpea & sweet potato curry shown in this video (made using chickpea cooking liquid — no flour, no blending) already lives on my Community page, with the full recipe and nutrition breakdown posted there.
This video is part of a bigger cook-once, eat-all-week approach — keeping meals simple, flexible, and realistic without needing a new plan every day.
If you cook chickpeas (or want to start), I hope this gives you a few ideas you’ll actually use.