A chickpea scramble is a versatile and hearty vegan dish that replicates the texture and richness of scrambled eggs while offering a boost of plant-based protein. By using chickpeas (or chickpea flour), this scramble is full of nutrients, and it’s a great way to enjoy a healthy, satisfying meal with minimal effort.
Ingredients (Serves 2-3)
Base Ingredients:
1 can (15 oz) of chickpeas (or 1 ½ cups cooked chickpeas), drained and rinsed
2 tablespoons olive oil or coconut oil
1/4 cup water or vegetable broth
1 tablespoon nutritional yeast (for a cheesy flavor)
1 teaspoon turmeric (for color and flavor)
1/2 teaspoon cumin
1/4 teaspoon smoked paprika (optional, for a smoky flavor)
Salt and pepper to taste
Vegetables (Optional but Recommended):
1 small onion, finely chopped
1/2 red bell pepper, diced
1/2 cup fresh spinach or kale, roughly chopped
1 small tomato, diced (optional)
1/2 teaspoon garlic powder (optional)
For Serving:
Fresh herbs such as parsley or cilantro, chopped
Sliced avocado
Toasted whole-grain or sourdough bread
Hot sauce or salsa (optional)
Step-by-Step Instructions
1.Prepare the Chickpeas:
Drain and rinse the chickpeas under cold water to remove any excess salt or preservatives from the can.
Mash the chickpeas slightly with the back of a fork or potato masher. You want to break them down into a rough scramble, leaving some whole pieces for texture.
2.Sauté the Vegetables:
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for 3-4 minutes, or until softened and lightly golden.
Add the bell pepper and cook for an additional 2-3 minutes, until the vegetables are tender.
If you’re using spinach or kale, add it to the skillet and cook for 2-3 minutes, just until the greens wilt.
3.Add the Chickpeas:
Add the mashed chickpeas to the skillet with the vegetables.
Stir well to combine, cooking for 5-6 minutes. This will allow the chickpeas to heat through and take on the flavors of the vegetables and seasonings.
4.Season the Scramble:
Add the turmeric, cumin, smoked paprika (if using), salt, and pepper. Stir well to coat the chickpeas evenly with the spices.
Pour in the water or vegetable broth to add moisture and prevent the scramble from getting too dry. Stir to incorporate.
Continue cooking for 2-3 more minutes, stirring occasionally.
5.Add the Nutritional Yeast (Optional):
Stir in the nutritional yeast, which adds a cheesy flavor and gives the scramble a richer taste. Continue to cook for another minute or so until everything is well mixed and heated through.
6.Serve and Garnish:
Once the chickpea scramble is ready, taste and adjust the seasoning with more salt, pepper, or spices as desired.
Garnish with fresh chopped herbs like parsley or cilantro for a burst of freshness.
Serve the scramble alongside sliced avocado for a creamy contrast or spread it on toast for a hearty meal.
Customization Options
Spice it Up: Add hot sauce, salsa, or a sprinkle of chili flakes for a spicy kick.
Add More Veggies: Feel free to include more vegetables like mushrooms, zucchini, or even olives for extra flavor and texture.
Cheese It Up: Stir in some vegan cheese or top the scramble with crumbled feta for a creamy, indulgent finish.
Herbs and Greens: Mix in fresh herbs like basil or thyme for a more aromatic flavor profile. You can also add other leafy greens like arugula or Swiss chard for a more robust meal.
For a Smokier Flavor: Add smoked paprika, or even try a small amount of liquid smoke to give the scramble a deep, smoky taste.
Serving Suggestions
With Toast: Serve your chickpea scramble on top of toasted whole-grain bread, sourdough, or a gluten-free option if preferred.
In a Wrap or Burrito: Roll the scramble into a tortilla with some sliced avocado, salsa, and a sprinkle of vegan cheese for a hearty breakfast burrito.
As a Side Dish: Serve the scramble as a side dish with a fresh salad, roasted potatoes, or sautéed greens.
Nutritional Benefits of Chickpea Scramble
Protein-Packed: Chickpeas are an excellent source of plant-based protein, offering about 15 grams of protein per cup. This makes the scramble not only satisfying but also great for building and repairing muscles.
Rich in Fiber: Chickpeas are high in fiber, which supports digestion and helps you feel fuller for longer.
Loaded with Vitamins and Minerals: The vegetables in the scramble add a variety of essential nutrients, including vitamin A, vitamin C, iron, and magnesium. The turmeric provides anti-inflammatory benefits, and the cumin aids digestion.
Dairy-Free & Vegan: This scramble is naturally vegan and can be made without any dairy, making it suitable for those with dietary restrictions or anyone looking to incorporate more plant-based meals into their routine.
Storage and Reheating
Storage:
Store any leftover chickpea scramble in an airtight container in the refrigerator for up to 3 days.
Reheating:
Reheat in the skillet over medium heat for a few minutes, adding a splash of water or vegetable broth to prevent it from drying out. Alternatively, you can microwave it for 1-2 minutes.
Nutritional Information (Per Serving):
Calories: ~250-300 (depending on the amount of oil and toppings used)
Protein: 15-20 grams
Carbohydrates: 25-30 grams
Fat: 10-15 grams (depending on the amount of oil used)
Fiber: 6-8 grams
Conclusion
This Chickpea Scramble is a quick, satisfying, and nutritious dish that can be customized to suit your taste preferences. Whether you’re looking for a hearty breakfast, a filling lunch, or a plant-based alternative to scrambled eggs, this recipe offers a delicious and versatile solution. Packed with protein, fiber, and essential nutrients, it’s an easy way to enjoy a healthy, flavorful meal that’s good for you and the planet.