Braised Chickpeas in a Creamy Pesto Sauce

By Ashley Jean May 5, 2023 28 mins read 83 Views

This easy vegetarian recipe transforms canned chickpeas into a luxurious, yet effortless meal with a fragrant pesto and some fried lemons.

Photo credits: Andrea Gralow

On a busy night, I like to give canned chickpeas a special treatment. This is my secret for making a weeknight meal feel special. The simple things are the best in life!

It only takes a few minutes to cook canned chickpeas until they are tender and creamy. They take on a vibrant Mediterranean taste with ease. I love them all, whether they are crispy, smashed or smooth.

We transform two cans of chickpeas here into a velvety, creamy delight. Pesto, one of Italy's most popular sauces, takes care of the bulk of the work. A mere 1/3 cup of pesto adds a cheesy and nutty flavor.

The fried lemon rings may surprise you. These are almost like lemon potatoes chips. They add bright, vibrant flavors everywhere. The lemony flavor cuts through the creamy chickpeas to create the perfect balance.

This dish is a great option for a hearty and easy lunch or dinner. This chickpeas recipe is a simple and elegant way to start a dinner party.

Table of Contents

Ingredients for Braised Chickpeas with Pesto
Braised Chickpeas Recipe
How to remove jalapeno seeds
What to serve with Chickpeas and Creamy Pesto Sauce
Other Canned Chickpeas recipes
Nocellara - Italian EVOO
Braised Chickpeas with a Creamy Pesto Sauce recipe

Ingredients in Pesto for Braised Chickpeas

This recipe is easy to make and only requires a few pantry staples. The pesto you make at home keeps well. If you cover it with olive oil, the pesto can last for several months.

Extra virgin Olive Oil: Adds richness to chickpea soup. Use a smooth, buttery variety like Nocellara, an Italian product.
Chickpeas -Canned beans are a great option. Chickpeas are healthy, filling, and tender. Many people are unaware that their broth is also full of flavor. This quick dinner uses both chickpeas as well as their broth.
Kosher Salt:A pinch enhances the flavor of fried lemons and chickpeas.
Lime This is a two-way lemon situation! The creamy broth is balanced by lemon juice. As a garnish, lemon rings are fried in oil, finished with sumac, and seasoned with salt.
Pesto: Basil, garlic, lemon, pine nuts and olive oil are combined with Parmesan cheese, salt, pepper, and Parmesan. Pesto adds layers of flavor to canned chickpeas, including a nutty, fresh, and cheesy aroma. If you are short on time, you can use store-bought pesto.
Cream: Whole cream or milk adds richness and creaminess to the soup. You can also use low-fat or nonfat milk.
Jalapeno : Slicing jalapeno makes it milder, especially when you remove the seeds. (See tips below). Use as a topping to add texture and freshness.
Crusty Bread:Big chunks of crusty loaf soak up the flavor.

Braised Chickpeas

The recipe is easy: start the chickpeas, collect your flavorings, then mix and garnish. You'll probably memorize it after you make it several times.

Get Ready:Make a batch Homemade Basil Pesto. (Or buy some at the store).
Heat up the chickpeas. Add 2 tablespoons extra virgin olive to a medium saucepan. Once the oil has shimmered, add the 2 cans with their liquid. Season with a large pinch of kosher sea salt. Bring the chickpeas up to a rolling boil, then reduce the heat to allow them to simmer for 15 to 20 minutes until they are very soft.
While the chickpeas simmer, fry a lemon using this Fried Lemon Rings Recipe. Slice one jalapeno, removing seeds as you slice.
Remove the chickpeas from the heat when they are tender. Add one lemon. Add 1/3 cup of each basil pesto (or cream) and milk.
Serve:Transfer braised chickpea into serving bowls. If using, garnish each bowl with fried lemon rings and sliced jalapenos. Serve with crusty bread and hot.

How to remove jalapeno seeds

The jalapeno garnish adds a hint of heat and freshness. This helps balance the creamy, rich chickpeas. Leave the seeds in if you like spice. Here's how to remove the seeds from jalapeno slices if you want a milder kick:

Stem : Remove the stem of the jalapeno with a sharp knife.
Slice: Slice horizontally the pepper into rings of desired thickness.
Remove seeds:Slowly slice the fruit with your non dominant hand. Use the tip of a knife or a small spoon to remove the seeds from each ring.

Remember to wash your hands. Avoid touching your face and eyes, and wash with soapy water. If you have sensitive skin or dry, it is best to wear gloves.

What to serve with Chickpeas and Creamy Pesto Sauce

The simple pantry meal is enough to feed two people. This recipe can be easily doubled or tripled if you need to feed more people.

These braised chickpeas are also a great appetizer for 4 people. Start with a small portion of pesto-creamy chickpeas and pass a baguette to each person for dipping. As a main course, choose something light and delicate like One-Pan Vegetables with Halibut. For a vegetarian meal, try Roasted Fennel with Parmigiano cheese.

More Recipes for Canned Chickpeas

Lablabi (Tunisian Chickpea Stew),
Fatteh (Spiced Chickpeas With Crispy Pita And Garlicky Yogurt).
Easy Hummus Recipe (Authentic & Homemade)
Easy Mediterranean Chickpea Soup recipe

All Mediterranean Recipes.

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Nocellara - Italian EVOO

Nocellara-Italian Extra Virgin Olive Oil is buttery and smooth. It will give your chickpeas the perfect amount of richness.

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Braised Chickpeas with a Creamy Pesto Sauce

Intro Course

Cuisine Italian/Mediterranean

Prep time ten seconds

Cook Time 15 Minutes

Total time 30 Minutes

Servings

Calories 248.9 Kcal

Suzy Kardsheh Author

Ingredients

Fried Lemon Rings

2 Large Lemons, very thinly sliced and washed-dried
Extra virgin olive oil
Kosher Salt
1/2 teaspoon sumac, optional

Chickpeas

Extra Virgin Olive Oil
2 Cans of chickpeas (15-ounce size)
Kosher Salt
Juice from 1 lemon
1/3 cup basil pesto, more for later
1/3 cup whole milk or cream
1 Jalapeno, seeds removed, chopped
1 Fried Lemon Rings, optional
Crusty bread, for serving

Instructions

Fried lemon rings

Be sure to remove any seeds before frying the rings. Add 1/4 cup of olive oil to a small pan set on medium heat. When the oil starts to shimmer, but not smoke. Slide the lemon slices carefully into the oil using tongs. If you have a splatter shield, use it now. Cook the lemon slices, rotating them occasionally, for 3 to 5 minutes.
Drain the lemons. Line a large plate with paper towel and place it aside. Remove the skillet. Transfer the fried citrus to a plate lined with paper towels using a slotted teaspoon. Add a large pinch of salt (about half a teaspoon) as well as sumac if you are using it. Set aside. Do not pour the oil infused with lemon in the pan. Allow it to cool, then add it into vinaigrettes or use it as a dip for crusty bread.

Chickpeas

Add 2 to 3 tablespoons of extra virgin olive oils into a medium saucepan. Add the chickpeas with their liquid once the oil has shimmered. Add a generous pinch of kosher sea salt. Bring the chickpeas up to a rolling boil, then reduce the heat to allow them to simmer for 15-20 minutes until they are very soft. Remove the chickpeas from heat.
Then, add the basil pesto and milk (or cream) to the chickpeas. Add fried lemon rings and jalapenos to the dish.
Serve :Transfer braised chickpeas to serving bowls, and serve them with crusty bread.

Video

Notes

After slicing a jalapeno, wash your hands in soapy water (or use gloves). For a few seconds, avoid touching your eyes or face!
You can store the braised chickpeas in an airtight container for up to 3 days in your fridge.
Browse our shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 29.7g

The Mediterranean Dish published the post Braised Chickpeas with a Creamy Pesto Sauce first.

By: Suzy Karadsheh
Title: Braised Chickpeas in a Creamy Pesto Sauce
Sourced From: www.themediterraneandish.com/braised-chickpeas-pesto-sauce/
Published Date: Fri, 05 May 2023 14:37:02 +0000

Frequently Asked Questions

Can the Mediterranean Diet be vegetarian

Yes, you can adapt the Mediterranean Diet to be vegetarian. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

Is the Mediterranean diet too expensive?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Many staple foods can easily be found at your local farmer's market or grocery store. Shopping for organic, high-quality products, or special items, such as extra virgin oil, can be more costly. You need to plan your meals according to your budget. Also, you can save money by using leftovers from other meals and bulk-freezing foods like fish and grain.

Are the Mediterranean diets primarily plant-based?

Yes, the Mediterranean Diet consists primarily of plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. Red meat, poultry, and fish can also be found in smaller amounts due to their provenance around the Mediterranean Sea. For those who choose to live a vegetarian or vegan lifestyle, these protein sources may be avoided. Other dairy sources, such as tofu and soy yogurt, are great alternative options for added nutrition and protein.

What is a Mediterranean diet's best fruit?

Common Mediterranean Diet fruits include oranges and grapes, melons (pears, figs), dates, and berries. Add fresh fruits to smoothie bowls or parfaits for extra nutrition. Greek yogurt with dates spread on toast is an excellent choice for breakfast. This provides natural sweetness without the use of processed sugars. Also, fresh fruit can be added to salads and can satisfy sweet-taste cravings. For added antioxidants, you can also eat nuts and seeds like almonds and pistachios. Dark chocolate is another healthy snack from the Mediterranean Diet. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

Statistics

One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

How To

What can the Mediterranean Diet do to reduce your risk of heart disease and stroke?

Healthy fats, whole grains and legumes are all part of the Mediterranean diet. It has been linked to numerous health benefits such as better blood lipids. better glucose control. reduced risk of developing certain cancers. Research also suggests that this dietary pattern may reduce the risk of stroke and heart disease.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Additionally, learning how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables can help enhance satiety after meals. Additionally, moderate amounts should be added to your daily intake of milk, yogurt, and cheese for additional nutrition. To enhance the Mediterranean experience, olive oils should be used instead of other cooking fats.

Combine this with regular, vigorous physical activity at an average intensity to see even more improvement in short-term results, as well as long-term benefits on body composition, overall health, and chronic disease prevention. The Mediterranean diet encourages eating well and maintains a healthy nutritional balance. This can help to reduce one's chances of suffering from stroke or heart disease.