Chickpeas are a great source of sustainable protein for your family. Here are 29 different ways to serve chickpeas to your kids.
(This post is NOT sponsored, but I did receive samples of Biena snacks, which inspired this post because we loved them!)
Are Chickpeas Beans?
Yes! Chickpeas are also called garbanzo beans, and people have been eating them since ancient times.
Are Chickpeas Healthy?
Absolutely. Chickpeas are a great source of lean, sustainable protein and fiber. A one-half cup serving of chickpeas has six grams of fiber, about a quarter of what kids need in a day. Chickpeas contain iron and zinc, two minerals kids need for growth. And like all “pulses”–peas, lentils, beans–they’re also linked to health benefits such as a lower cholesterol and blood pressure, and perhaps even less risk for some kinds of cancers.
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What About Packaged Chickpea Snacks?
There are lots of new bean-based snacks on the market–and I’m all for it! Chickpea “puffs” and even chocolate-covered chickpeas are a nice baby step toward the whole food, especially for reluctant kids (and grown-ups). Are puffs the same as eating the whole chickpea? No, but they may help chickpeas seem less intimidating and more acceptable when they’re presented this way, like a bridge toward the real deal.
Are Dry or Canned Chickpeas Better?
Though both dry and canned beans are pretty economical–and a downright cheap source of protein compared to meat–dry typically costs less. But canned are ready to be tossed into recipes ASAP, with no extra time needed to cook them. And according to Bon Appetit, canned chickpeas are actually the best canned bean around.
How Do I Cook Chickpeas?
Canned chickpeas are cooked and ready to go. If you decide to opt for dry chickpeas, here’s a guide to cooking them on the stove, in the slow cooker, and in the Instant Pot.
29 Ways To Serve Chickpeas To Your Kids:What If My Kid Doesn’t Like Chickpeas?
If plain chickpeas haven’t gone over well with your gang, here are some other ways you can introduce them to your kids:
- Roasted chickpeas (see recipes below)
- Falafel (a Middle Eastern “fritter” made with ground chickpeas)
- Hummus (here’s the simple hummus recipe I make)
- Chocolate-covered chickpeas (we like the ones from Biena)
- Chickpea Puffs (ditto on Biena!)
- Chickpea bars & brownies (see recipes below)
Chickpea Recipes
If you’re looking for some healthy chickpeas recipes, I’ve collected a bunch. Some of these come from my dietitian friends. I also asked Real Mom readers on Facebook for their kids’ fave chickpea recipes, and those are marked with an asterisk.
Roasted Chickpeas Recipes
- Roasted Chickpeas With Salt from Kroll’s Korner
- Cheesy Roasted Chickpeas (Vegan) from Grateful Grazer
- Crunchy Chickpea Trail Mix from Byte Sized Nutrition
- Everything But The Bagel Chickpea Toppers from Champagne and Paper Planes
- Roasted Honey Cinnamon Chickpeas from Weelicious*
Chickpea Bars, Cookies & Brownies Recipes
- Mini Peanut Butter and Dark Chocolate Chip Chickpea Blondie Cups from Holley Grainger
- Gluten Free Pumpkin Chickpea Blondies from Once Upon a Pumpkin
- Peanut Butter Chickpea Bars from Lean Green Bean
- Chickpea Brownies from Erin Lives Whole
- Chocolate Pecan Love Bites from Spicy RD Nutrition
Chickpea Dinner Recipes
- Creamy Roasted Red Pepper Tomato Sauce from Jessica Levinson
- Cheese Tortellini in Chickpea Red Sauce from 360 Family Nutrition
- Middle Eastern Turkey Meatball Sheet Pan Dinner from How To Eat
- Chickpea Noodle Soup from Cozy Peach Kitchen
- Chole Indian Spiced Chickpeas from Salubrious RD
- Sheet Pan Meatballs With Crispy Tumeric Chickpeas from Smitten Kitchen*
- Roasted Chicken With Cauliflower and Chickpeas from Martha Stewart*
- Chickpea and Kale Curry from Cooking Light*
- Chickpea Pot Pies from Taste of Home*
Misc. Chickpea Recipes
- Snickerdoodle Chickpea Smoothie from Hummusapien
- Healthy Edible Play-Doh from Smart Nutrition
- Chickpea Nuggets from My Plant-Based Family*
This is such a fun idea for a series, I love it! I have a 3 year old and a 1 year old with a baby on the way. Overall our girls are very good eaters, but this year we are working on them being more adventurous eaters by trying lots of new recipes and foods, so this is perfect!
Thanks Sarah Jane! Hope it gives you new ideas. š
Thank you sir all the suggestions! I’m excited to try some of these that we haven’t done before. One thing we just tried tonight to get our kids to like chickpeas more is to make a cheese sauce for macaroni and cheese and then just mix in chickpeas instead of pasta. It ended up being a success. I figure in time I can offer them the chickpeas without the sauce once they get used to it. other than hummus, another way they have eaten chickpeas is by making a chocolate chickpea spread kind of like Nutella. Yum. Thank you again for all the other suggestions. I’m looking forward to trying them!
You’re welcome! I think it’s great that a cheese sauce helped your kids explore and eat chickpeas–sauces are great for that. And it helps them feel comfortable eating that food in other ways as well. Way to go!
Please fix your website layout. The pop up video and links to FB and Pinterest get in the way. With so many similar websites it is enough for me not to come back. Less obtrusive
Thanks for your feedback! I will take that into account.