by Brooke Adams Dietetic Intern 

 

Packed with protein, fiber and kid – friendly flavor, chickpeas may just be the solution to increasing nutrition in your child’s diet! These hearty beans provide 7 grams of protein, 6 grams of fiber, and a significant source of iron, phosphorus, and manganese in  just a ½ cup serving. More than that, chickpeas are exceptionally versatile, adding nutrition to a variety of delicious meal ideas your kids will love. Here are 4 kid – friendly chickpea recipes to try!

1. Chickpea and Cheese Quesadillas

Mash chickpeas using a fork. Pair chickpea mash with your favorite shredded cheese and add to a tortilla. Cook with butter or oil of choice on medium heat until cheese is melted. Optional: Serve with mild salsa, guacamole or sour cream.

2. Crispy Roasted Chickpeas

Wash chickpeas with water and dry. Toss with olive oil, salt, pepper and paprika. Bake at 425 degrees for 20 to 30 mins or until crispy. Let cool and enjoy. Optional: swap pepper and paprika for cinnamon to create a sweet snack.

3. Chickpea Nachos

Arrange your favorite tortilla chips and top with chickpeas, shredded cheese and corn. Microwave until cheese is melted. Add mild salsa, guacamole, or sour cream if desired.

4. Chickpea Cookie Dough

Blend chickpeas, nut or seed butter of choice, maple syrup and vanilla extract. Mix in chocolate chips. Optional: Serve as a dip for apple slices or graham crackers.

Chickpeas offer a nutritious, versatile, and budget friendly solution to upgrading your children’s go – to meals. Try one of these ideas and see just how easy it can be to deliver kid – friendly nutrition to your table! You may even enjoy it too!