28+ Tasty Italian Black Chickpea Recipes You’ll Love

Italian cuisine is celebrated worldwide for its rich flavors, diverse ingredients, and age-old culinary traditions.

While many might think of pasta and pizza when imagining Italian dishes, there’s a hidden gem within Italian cuisine that’s gaining popularity – black chickpeas, also known as ceci neri.

These small, dark legumes are packed with flavor, offering a unique twist on classic Italian dishes.

Known for their nutty taste and firm texture, Italian black chickpeas are a perfect addition to salads, soups, stews, and even pasta dishes.

In this article, we’ll explore the wonders of Italian black chickpeas and share 10 mouthwatering recipes that highlight their versatility.

Get ready to embark on a flavorful journey into the heart of Italy!

28+ Tasty Italian Black Chickpea Recipes You’ll Love

Whether you’re an avid lover of Italian food or just starting to explore its rich culinary heritage, Italian black chickpeas offer a unique and flavorful way to elevate your meals.

Their earthy, nutty flavor and hearty texture make them perfect for everything from traditional soups and stews to modern, plant-based creations.

By incorporating these little legumes into your cooking, you’ll not only add a new layer of taste but also infuse your meals with a touch of Italian tradition.

So, gather your ingredients, try out one (or more) of these fantastic recipes, and enjoy a taste of Italy right in your own kitchen!

Italian Chickpea and Spinach Stew

This hearty and nutritious Italian stew blends the rich flavors of black chickpeas with fresh spinach, herbs, and garlic. With a touch of rosemary and a drizzle of extra virgin olive oil, this low-carb, keto-friendly dish is both satisfying and full of vibrant Italian flavors. It’s perfect for a light lunch or dinner, offering a wonderful balance of protein, healthy fats, and greens.

Ingredients:

• 1 cup black chickpeas (soaked overnight or use canned, drained)
• 2 cups fresh spinach, chopped
• 2 tablespoons extra virgin olive oil
• 3 garlic cloves, minced
• 1 medium onion, finely chopped
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and pepper to taste
• 2 cups vegetable broth (or chicken broth for a richer flavor)
• 1 tablespoon fresh lemon juice
• Fresh parsley, chopped, for garnish

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the garlic and onion, sautéing until softened and fragrant, about 3-4 minutes.
2. Stir in the dried rosemary and red pepper flakes, cooking for another minute to release the flavors.
3. Add the soaked or canned black chickpeas to the pot, followed by the vegetable broth. Bring to a simmer and cook for 20-25 minutes, until the chickpeas are tender (if using canned chickpeas, simmer for just 10 minutes).
4. Add the chopped spinach to the pot and cook for another 5 minutes until wilted.
5. Season with salt, pepper, and lemon juice.
6. Garnish with fresh parsley before serving.

This Italian Chickpea and Spinach Stew is a deliciously simple yet satisfying meal that showcases the hearty flavors of black chickpeas and greens. The combination of spinach and rosemary elevates the dish with fresh, earthy notes, while the lemon juice adds a refreshing tang. It’s a great choice for anyone following a low-carb or keto lifestyle while craving a flavorful, nutrient-packed meal.

Keto Italian Chickpea Salad

This Italian-inspired chickpea salad is light, refreshing, and loaded with Mediterranean flavors. Featuring black chickpeas, crunchy cucumber, tangy olives, and fresh herbs, this dish is perfect for a low-carb lunch. The olive oil and lemon dressing ties all the ingredients together beautifully, offering a healthy and satisfying meal with minimal carbs.

Ingredients:

• 1 cup cooked black chickpeas (or canned, drained)
• 1/2 cucumber, diced
• 1/4 cup Kalamata olives, pitted and sliced
• 1 small red onion, thinly sliced
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions:

1. In a large mixing bowl, combine the black chickpeas, cucumber, olives, red onion, and cherry tomatoes.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad ingredients and toss gently to coat.
4. Garnish with fresh basil leaves before serving.

This Keto Italian Chickpea Salad is a perfect combination of fresh vegetables and bold Italian flavors. With the tanginess of olives and the freshness of cucumber, it’s an ideal light lunch or side dish. The simple olive oil and lemon dressing enhance the natural flavors of the ingredients, making it a satisfying, low-carb meal that’s both healthy and delicious.

Italian Black Chickpea and Zucchini Frittata

This Italian Black Chickpea and Zucchini Frittata is a savory, keto-friendly dish that’s perfect for breakfast or a light lunch. The black chickpeas provide a unique twist, and when paired with zucchini, eggs, and Italian herbs, it creates a flavorful and filling meal. This dish can be enjoyed warm or cold and is perfect for meal prep.

Ingredients:

• 1/2 cup black chickpeas (cooked or canned)
• 2 medium zucchinis, grated
• 6 large eggs
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a skillet, heat the olive oil over medium heat. Add the grated zucchini and sauté for about 5-7 minutes until softened and the moisture is reduced. Season with salt, pepper, garlic powder, and onion powder.
3. In a bowl, beat the eggs and stir in the cooked black chickpeas, thyme, and the sautéed zucchini mixture.
4. Pour the egg mixture into a greased ovenproof skillet or baking dish.
5. Bake in the preheated oven for 20-25 minutes, or until the frittata is set and lightly golden on top.
6. Let it cool slightly, then garnish with fresh parsley before serving.

The Italian Black Chickpea and Zucchini Frittata is a versatile and nutritious meal, ideal for anyone following a keto or low-carb diet. The black chickpeas add texture and protein, while the zucchini provides moisture and freshness. This frittata is perfect for meal prep or as a quick and easy lunch, offering a flavorful, filling option with minimal carbs.

Italian Chickpea and Roasted Bell Pepper Soup

This Italian Chickpea and Roasted Bell Pepper Soup combines the earthy flavor of black chickpeas with the sweetness of roasted bell peppers, creating a smooth, comforting, and nutrient-packed bowl of soup. It’s a great keto-friendly option for lunch or dinner. The addition of garlic, olive oil, and fresh basil brings an authentic Italian touch, making it a rich, flavorful, and satisfying meal.

Ingredients:

• 1 cup black chickpeas (soaked overnight or canned, drained)
• 2 large red bell peppers, roasted and peeled
• 2 tablespoons extra virgin olive oil
• 3 garlic cloves, minced
• 1 small onion, chopped
• 2 cups vegetable broth (or chicken broth)
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh basil leaves for garnish
• 1 tablespoon heavy cream (optional, for creaminess)

Instructions:

1. Roast the red bell peppers by placing them directly on an open flame or under the broiler, turning them occasionally until the skin is blackened and blistered. Let them cool, peel the skin, and remove the seeds.
2. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, cooking until softened and fragrant, about 4 minutes.
3. Add the roasted bell peppers, black chickpeas, vegetable broth, and smoked paprika. Bring to a simmer and cook for 20-25 minutes, until the chickpeas are tender.
4. Use an immersion blender to blend the soup until smooth. If it’s too thick, add a little more broth to reach your desired consistency.
5. Stir in heavy cream for extra richness (optional).
6. Season with salt and pepper to taste and garnish with fresh basil leaves.

This Italian Chickpea and Roasted Bell Pepper Soup is a comforting, savory dish with the perfect balance of flavors. The black chickpeas provide a hearty base, while the roasted bell peppers add a smoky sweetness. The creamy texture and aromatic herbs make it a satisfying low-carb, keto-friendly option, perfect for cozying up on a cool day or enjoying a healthy lunch.

Italian Chickpea and Avocado Bowl

This Italian Chickpea and Avocado Bowl is a vibrant, filling, and nutritious low-carb meal. Combining the richness of black chickpeas with creamy avocado, fresh herbs, and a tangy lemon-oregano dressing, it’s a keto-friendly option that provides healthy fats, fiber, and protein. This bowl is perfect for a quick lunch or a light dinner, and it’s customizable with your favorite toppings.

Ingredients:

• 1 cup black chickpeas (cooked or canned)
• 1 ripe avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cucumber, sliced
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:

1. In a large bowl, combine the black chickpeas, sliced avocado, cherry tomatoes, and cucumber.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Drizzle the dressing over the chickpea and avocado mixture and toss gently to combine.
4. Garnish with fresh basil or parsley before serving.

The Italian Chickpea and Avocado Bowl is a quick and delicious low-carb lunch option that packs in flavor and nutrition. The creaminess of the avocado perfectly complements the texture of the black chickpeas, while the lemon-oregano dressing brings a bright, zesty finish. It’s a perfect meal for anyone following a keto or low-carb lifestyle, offering a satisfying balance of healthy fats, protein, and fresh vegetables.

Keto Black Chickpea and Eggplant Parmesan

This Keto Black Chickpea and Eggplant Parmesan is a low-carb twist on the classic Italian dish. By using black chickpeas as a hearty base and roasted eggplant slices in place of breadcrumbs, this recipe delivers a comforting, savory meal with all the flavors of a traditional eggplant Parmesan without the carbs. It’s a filling and flavorful option that makes a great lunch or dinner.

Ingredients:

• 1 cup cooked black chickpeas (or canned)
• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 cup marinara sauce (low-carb, homemade or store-bought)
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and pepper to taste
• 2 tablespoons olive oil for roasting

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Arrange the eggplant slices on a baking sheet, drizzle with olive oil, and season with salt, pepper, garlic powder, and oregano. Roast for 20 minutes, flipping halfway through, until tender and golden.
3. In a large skillet, heat the marinara sauce over medium heat. Add the cooked black chickpeas and simmer for 5-7 minutes, allowing the flavors to meld together.
4. In a baking dish, layer the roasted eggplant slices with the chickpea-marinara mixture. Top with shredded mozzarella and grated Parmesan cheese.
5. Return the dish to the oven and bake for 10 minutes, until the cheese is melted and bubbly.
6. Optional: For extra crispiness, broil for 2-3 minutes at the end of baking.
7. Garnish with fresh basil or parsley before serving.

The Keto Black Chickpea and Eggplant Parmesan is a deliciously satisfying, low-carb twist on a classic Italian comfort food. The roasted eggplant provides a rich and tender base, while the black chickpeas add texture and protein. The mozzarella and Parmesan create a bubbly, golden top, making this dish the perfect keto-friendly lunch or dinner for anyone craving Italian flavors without the

Italian Black Chickpea and Broccoli Rabe Sauté

This Italian Black Chickpea and Broccoli Rabe Sauté is a flavorful, keto-friendly dish that combines the earthy bitterness of broccoli rabe with the hearty texture of black chickpeas. The garlic and chili flakes add a delightful heat, while the olive oil and lemon juice bring it all together for a bright, savory lunch or dinner. This dish is light yet filling, making it perfect for those seeking a low-carb option full of robust Italian flavors.

Ingredients:

• 1 cup black chickpeas (cooked or canned)
• 2 cups broccoli rabe, chopped
• 3 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh Parmesan, shaved, for garnish

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes, sautéing until fragrant, about 2 minutes.
2. Add the chopped broccoli rabe and sauté for 5-7 minutes until it begins to soften and brighten in color.
3. Stir in the cooked black chickpeas and cook for another 5 minutes, allowing the flavors to meld together.
4. Season with salt, pepper, and lemon juice.
5. Garnish with freshly shaved Parmesan before serving.

This Italian Black Chickpea and Broccoli Rabe Sauté is a simple, healthy dish that brings bold, savory flavors to the table. The slight bitterness of the broccoli rabe pairs beautifully with the mild, nutty taste of the black chickpeas, while the red pepper flakes add a touch of spice. With the finishing touch of Parmesan and lemon juice, this keto-friendly meal is a quick, satisfying, and flavorful option for lunch or dinner.

Keto Italian Chickpea and Zucchini Noodles

This Keto Italian Chickpea and Zucchini Noodles recipe is a fresh, low-carb take on pasta. Zucchini noodles replace traditional pasta, while black chickpeas provide a hearty texture and a protein boost. Tossed with a savory tomato and basil sauce, this dish offers the authentic Italian flavors you love, without the carbs. It’s perfect for a light yet filling lunch or dinner, especially for those on a keto or low-carb diet.

Ingredients:

• 1 cup cooked black chickpeas (or canned)
• 2 medium zucchinis, spiralized into noodles
• 1 tablespoon olive oil
• 1 cup marinara sauce (low-carb)
• 1/4 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil leaves for garnish
• 2 tablespoons grated Parmesan cheese (optional)

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until slightly tender. Set aside.
2. In the same skillet, add the marinara sauce, black chickpeas, garlic powder, oregano, salt, and pepper. Simmer for 5-7 minutes, allowing the sauce to thicken slightly.
3. Add the zucchini noodles back to the skillet and toss them in the sauce, heating through for an additional 2-3 minutes.
4. Serve with fresh basil leaves and grated Parmesan cheese, if desired.

This Keto Italian Chickpea and Zucchini Noodles recipe is a perfect alternative to traditional pasta. The zucchini noodles are light and fresh, and the black chickpeas offer a satisfying, protein-packed base. Combined with a rich marinara sauce and topped with fresh basil, this dish delivers the flavors of Italy without the carbs, making it an excellent choice for a keto or low-carb lunch or dinner.

Italian Black Chickpea Stuffed Mushrooms

These Italian Black Chickpea Stuffed Mushrooms are a keto-friendly appetizer or light meal. The earthy mushrooms are stuffed with a savory mixture of black chickpeas, garlic, spinach, and Parmesan cheese. Baked until golden, these stuffed mushrooms are a satisfying, flavorful dish full of Italian-inspired ingredients. This is a great low-carb recipe for lunch, as an appetizer, or a party treat.

Ingredients:

• 12 large white or cremini mushrooms, stems removed
• 1 cup cooked black chickpeas (or canned)
• 1/2 cup fresh spinach, chopped
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Add the garlic and spinach, sautéing until the spinach wilts, about 3 minutes.
3. Add the black chickpeas to the skillet, mashing them slightly with a spoon. Cook for another 5 minutes, then stir in the Parmesan cheese, oregano, salt, and pepper.
4. Stuff the mushroom caps with the chickpea mixture and place them on a baking sheet.
5. Bake for 20 minutes, or until the mushrooms are tender and the tops are golden.
6. Garnish with fresh parsley before serving.

These Italian Black Chickpea Stuffed Mushrooms are a deliciously savory, low-carb dish that’s perfect for any occasion. The tender mushrooms are filled with a flavorful mixture of black chickpeas, garlic, spinach, and Parmesan, creating a satisfying bite. This keto-friendly recipe can be enjoyed as a main dish or appetizer, offering the rich taste of Italian cuisine without the carbs.

Keto Italian Black Chickpea and Fennel Salad

This Keto Italian Black Chickpea and Fennel Salad is a crisp, refreshing, and nutrient-packed dish that brings together the anise-like flavor of fennel with the earthy richness of black chickpeas. The fresh, crunchy fennel paired with the soft chickpeas creates a perfect contrast in texture, while the lemon-oregano dressing ties everything together for a bold, flavorful salad. It’s ideal for a light lunch or a healthy side dish.

Ingredients:

• 1 cup black chickpeas (cooked or canned)
• 1 medium fennel bulb, thinly sliced
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish
• 1 tablespoon toasted pine nuts (optional)

Instructions:

1. In a large bowl, combine the black chickpeas, sliced fennel, and cherry tomatoes.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Garnish with fresh parsley and toasted pine nuts for an added crunch, if desired.
5. Serve immediately or refrigerate for 30 minutes to allow the flavors to marinate.

This Keto Italian Black Chickpea and Fennel Salad is a vibrant, light dish that’s perfect for anyone on a low-carb or keto diet. The combination of crisp fennel, juicy tomatoes, and hearty black chickpeas creates a satisfying salad, while the lemon-oregano dressing adds a refreshing, tangy flavor. Whether enjoyed as a standalone lunch or paired with a main dish, this salad offers both freshness and depth of flavor with minimal carbs.

Italian Black Chickpea and Cabbage Stir-Fry

The Italian Black Chickpea and Cabbage Stir-Fry is a low-carb, keto-friendly dish that brings together the sweetness of sautéed cabbage and the protein-packed black chickpeas. Infused with garlic, olive oil, and Italian herbs, this stir-fry is a flavorful and simple meal that’s quick to prepare. It’s the perfect lunch option for those looking for a light, yet filling, low-carb meal that’s packed with nutrients.

Ingredients:

• 1 cup black chickpeas (cooked or canned)
• 1 small head of cabbage, thinly sliced
• 2 tablespoons extra virgin olive oil
• 3 garlic cloves, minced
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried basil
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and pepper to taste
• 1 tablespoon apple cider vinegar (optional)
• Fresh parsley for garnish

Instructions:

1. In a large skillet or wok, heat the olive oil over medium heat. Add the garlic and sauté for about 2 minutes until fragrant.
2. Add the sliced cabbage to the pan and cook for 5-7 minutes, stirring occasionally, until the cabbage begins to soften and caramelize.
3. Stir in the black chickpeas, thyme, basil, red pepper flakes (if using), salt, and pepper. Cook for another 5 minutes, allowing the chickpeas to heat through and absorb the flavors.
4. If desired, add the apple cider vinegar to deglaze the pan and add a bit of tanginess to the dish.
5. Garnish with fresh parsley before serving.

This Italian Black Chickpea and Cabbage Stir-Fry is a quick, flavorful, and nutrient-dense meal that is perfect for anyone following a keto or low-carb diet. The combination of sautéed cabbage and black chickpeas provides a satisfying texture, while the Italian herbs infuse the dish with aromatic, savory flavors. This stir-fry is versatile enough to serve as a light lunch, side dish, or even a simple dinner.

Keto Black Chickpea and Ricotta Stuffed Zucchini Boats

These Keto Black Chickpea and Ricotta Stuffed Zucchini Boats are a delicious, low-carb Italian-inspired dish. The zucchini serves as a perfect, light boat to hold a flavorful mixture of black chickpeas, creamy ricotta, and Italian seasonings. Topped with a sprinkle of Parmesan and baked until golden, this dish is a satisfying and healthy option for lunch or dinner, without compromising on taste.

Ingredients:

• 4 medium zucchinis
• 1 cup black chickpeas (cooked or canned)
• 1/2 cup ricotta cheese
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the centers to create a hollow boat. Drizzle the zucchini halves with olive oil and season with salt and pepper. Place them on a baking sheet.
3. In a bowl, combine the black chickpeas, ricotta cheese, grated Parmesan, oregano, garlic powder, salt, and pepper.
4. Stuff the zucchini boats with the chickpea and ricotta mixture, pressing it down gently to pack it in.
5. Bake the zucchini boats for 20-25 minutes, until the zucchini is tender and the filling is golden on top.
6. Garnish with fresh basil before serving.

These Keto Black Chickpea and Ricotta Stuffed Zucchini Boats are a creative and flavorful way to enjoy a low-carb, keto-friendly meal. The creamy ricotta complements the hearty black chickpeas, while the roasted zucchini provides a tender base. Topped with Parmesan and fresh basil, these stuffed boats make for a satisfying lunch or dinner option, showcasing the classic tastes of Italy in a keto-friendly package.

Italian Black Chickpea and Spinach Frittata

This Italian Black Chickpea and Spinach Frittata is a delicious, low-carb, keto-friendly dish that combines the earthy flavor of black chickpeas with the vibrant, slightly bitter taste of spinach. Whisked together with eggs and seasoned with Italian herbs like basil and oregano, it’s baked to golden perfection, making it a perfect meal for breakfast, lunch, or dinner. This frittata is high in protein and healthy fats, making it a filling and nutritious option.

Ingredients:

• 1 cup black chickpeas (cooked or canned)
• 2 cups fresh spinach, chopped
• 6 large eggs
• 1/4 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a large ovenproof skillet over medium heat. Add the spinach and sauté for 2-3 minutes until wilted.
3. Add the black chickpeas to the skillet and cook for another 2-3 minutes, stirring occasionally.
4. In a bowl, whisk together the eggs, heavy cream, grated Parmesan, basil, oregano, salt, and pepper.
5. Pour the egg mixture over the chickpeas and spinach in the skillet. Stir gently to combine, then allow the mixture to cook for 3-4 minutes on the stove until the edges begin to set.
6. Transfer the skillet to the oven and bake for 15-20 minutes, or until the frittata is fully set and golden on top.
7. Remove from the oven and let it cool slightly before slicing. Garnish with fresh parsley.

The Italian Black Chickpea and Spinach Frittata is a light yet satisfying dish that’s perfect for any time of day. The black chickpeas provide a rich, hearty texture, while the spinach adds a fresh, vibrant flavor. This frittata is a great keto-friendly option for a protein-packed meal that can be enjoyed warm or even chilled for a refreshing lunch. It’s versatile, easy to prepare, and full of Italian-inspired flavors.

Keto Italian Chickpea and Cauliflower Rice Stir-Fry

This Keto Italian Chickpea and Cauliflower Rice Stir-Fry is a flavorful, low-carb alternative to traditional fried rice. The cauliflower rice serves as a light, grain-free base, while black chickpeas provide protein and texture. Tossed with Italian herbs, garlic, and fresh vegetables, this stir-fry is a savory, satisfying meal that’s quick to prepare and perfect for a keto or low-carb lunch.

Ingredients:

• 1 cup black chickpeas (cooked or canned)
• 2 cups cauliflower rice
• 1/2 cup bell peppers, diced
• 1/2 cup zucchini, diced
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and pepper to taste
• Fresh basil, chopped, for garnish
• 1 tablespoon grated Parmesan cheese (optional)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
2. Add the bell peppers and zucchini to the skillet and cook for 5-7 minutes until softened.
3. Stir in the cauliflower rice and cook for an additional 3-4 minutes, allowing it to heat through and begin to brown slightly.
4. Add the black chickpeas, oregano, crushed red pepper flakes (if using), salt, and pepper. Stir well to combine and cook for another 5 minutes, allowing the flavors to meld.
5. Garnish with fresh basil and grated Parmesan before serving.

The Keto Italian Chickpea and Cauliflower Rice Stir-Fry is a delicious and satisfying meal that’s both light and filling. The cauliflower rice is a great low-carb substitute for traditional rice, and the black chickpeas add protein and texture. Tossed with vibrant vegetables, Italian herbs, and a sprinkle of Parmesan, this dish is bursting with flavor, making it a perfect low-carb lunch or dinner option.

Italian Black Chickpea and Ricotta Stuffed Peppers

These Italian Black Chickpea and Ricotta Stuffed Peppers are a hearty, keto-friendly meal that combines the rich flavors of black chickpeas and creamy ricotta cheese. The peppers are roasted until tender and then filled with a flavorful mixture of chickpeas, ricotta, garlic, and Italian herbs. Topped with Parmesan cheese and baked to golden perfection, these stuffed peppers make a filling, low-carb lunch or dinner.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup black chickpeas (cooked or canned)
• 1/2 cup ricotta cheese
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon garlic powder
• 1 teaspoon dried basil
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the bell peppers on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in the oven for 15 minutes until slightly tender.
3. In a bowl, combine the black chickpeas, ricotta cheese, Parmesan cheese, garlic powder, basil, salt, and pepper. Mix well.
4. Stuff the roasted peppers with the chickpea and ricotta mixture, pressing gently to pack it in.
5. Return the stuffed peppers to the oven and bake for an additional 15-20 minutes, or until the peppers are tender and the filling is golden.
6. Garnish with fresh parsley before serving.

These Italian Black Chickpea and Ricotta Stuffed Peppers are a flavorful and satisfying low-carb dish. The roasted peppers serve as a sweet, tender base, while the black chickpeas and ricotta mixture provide a creamy and hearty filling. Topped with Parmesan and fresh parsley, this dish is a great option for anyone on a keto diet looking for a delicious, nutritious, and easy-to-make meal.

Note: More recipes are coming soon