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Whip up a tasty side dish or topping with just a few simple ingredients
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Chickpeas (also called garbanzo beans) are a yummy and versatile legume. You can eat them on their own as a delicious side dish, or add them to salads, soups, stews, pasta dishes, and more. If you’ve got a can of chickpeas you’re hoping to cook, you’ve come to the right place. We’ll go over a few different cooking methods, including sautéing, baking, and microwaving. We’ll also go over some delicious ways to use canned chickpeas in other recipes, so keep reading!
How to Cook Chickpeas from a Can
- Drain, rinse, and dry your canned chickpeas.
- Pour your chickpeas into a bowl, add the seasonings of your choice, and mix.
- Heat 1 tablespoon (15 mL) olive oil in a skillet over medium heat.
- Add your chickpeas to the skillet and arrange them in a single layer.
- Allow the chickpeas to cook undisturbed for 5-10 minutes.
- Stir your chickpeas, then allow to cook for another 5 minutes.
- Remove your chickpeas from the heat and serve.
Steps
Section 1 of 5:
How to Sauté Canned Chickpeas
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Drain, rinse and dry your chickpeas. Pour the chickpeas into a strainer to drain out the aquafaba, which is the thick, goopy liquid in the can. Give the chickpeas a good rinse under cold tap water, then spread them out on a clean paper towel or kitchen towel. Pat them with another paper towel until they are completely dry. [1] X Research source
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Pour your chickpeas into a bowl and add seasonings to taste. You can season your chickpeas any way that you’d like, so feel free to get creative. [2] X Research source If you're not sure what seasonings to use, try sprinkling in some salt, onion powder, paprika, and ground pepper to taste. [3] X Research source Mix everything together until the chickpeas are evenly coated.Advertisement
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Heat 1 tablespoon (15 mL) of olive oil over medium heat, then add the chickpeas. A cast iron skillet or a large non-stick pan work well for this. Once the oil is heated, pour your seasoned chickpeas into the skillet and make sure they’re spread out into a single layer so they’ll cook evenly. [4] X Research source
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Cook your chickpeas for 10-15 minutes. For the first 5-10 minutes, allow the chickpeas to cook without stirring so they can start to brown and get crispy. Once you see a golden brown crust forming on the bottom of your chickpeas, stir them and cook for 5 more minutes. [5] X Research source
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Remove your chickpeas from the heat and serve. Your chickpeas will be very hot, so allow them to cool for a few minutes before serving. [6] X Research source Eat the chickpeas as a yummy side dish, or toss them into a salad or grain bowl for some added protein and flavor.
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Section 2 of 5:
How to Bake Canned Chickpeas
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Preheat the oven to 400 °F (204 °C), then drain and rinse your chickpeas. Before you start rinsing your chickpeas, set your oven to 400 °F (204 °C) so it will be ready when it's time to put the chickpeas in. [7] X Research source Next, open your can of chickpeas and pour them into a strainer over the sink. Rinse under cold tap water until all the aquafaba is gone.
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Dry your chickpeas and arrange them on a baking sheet. Roll the chickpeas between paper towel sheets or clean dish towels until they’re completely dry. [8] X Research source Once they’re dry, pour them onto a baking sheet and spread them out in one layer, so they cook evenly. [9] X Research source- Make sure the chickpeas are thoroughly dried before putting them in the oven! If they’re still wet when you bake them, they may get mushy.
- For an easier cleanup, you can also line the pan with parchment paper.
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Season the chickpeas to taste. There isn't one right way to season chickpeas, but executive chef Sasha Reyes recommends going with Moroccan-inspired seasonings. “I season them with ground coriander, ground cumin, a little bit of oregano, and salt and pepper,” she says. This part is entirely up to you though, so go ahead and use your favorite seasonings!
- For a super simple yet delicious option, try sprinkling a little bit of salt, pepper, and garlic powder over the chickpeas.
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Bake your chickpeas for 20-30 minutes. Place the tray in the oven carefully, then set a timer for 20 minutes to start. Once your timer goes off, check to see if your chickpeas are done. If they aren’t crispy enough yet, cook them for about 10 more minutes, or until they’re done to your liking.
- If you want your chickpeas to be a little softer, bake them for less time. If you want super crispy chickpeas, leave them in the oven a bit longer.
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Take the chickpeas out of the oven, season again (if desired), and serve. Once you remove your chickpeas from the oven, you can simply serve them as they are, or add a few extra seasonings. Chef Reyes recommends tossing the chickpeas with red chili flakes, a squirt of lemon juice, and some chopped mint to add some freshness and spice.
- And that’s it! You’ve got delicious roasted chickpeas. Serve the chickpeas on their own as a side dish, or toss them into other dishes for added flavor and crunch.
- Roasted chickpeas make an especially delicious topping for salads, grain bowls, and soups.
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Section 3 of 5:
How to Microwave Canned Chickpeas
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Mix the chickpeas with olive oil in a bowl. After draining and rinsing your canned chickpeas, pour them into a bowl. Drizzle some olive oil over them, mix them around until they’re evenly coated. [12] X Research source
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Season the chickpeas to taste. While seasoning isn’t necessary, it does add a pop of flavor. If you’re not sure what spices to use, salt, pepper, and paprika make a simple and delicious combo. Once you’ve added your seasonings, mix everything up thoroughly. [13] X Research source
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Place the chickpeas on a plate and microwave for 3 minutes. Make sure to arrange your chickpeas in a single layer, so they cook evenly.
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Remove the plate from the microwave and shake it gently. This redistributes the oil, spreads the seasoning around, and ensures the chickpeas get evenly cooked. [14] X Research source
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Microwave the plate of chickpeas for 3 more minutes, then serve. Your chickpeas will be hot when you remove them from the microwave, so let them cool down for a few minutes before tasting them. And that’s it! Enjoy your delicious, crispy chickpea snack.
- Microwaved chickpeas that are stored in an airtight container will stay good for up to 2 days.
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Expert Q&A
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QuestionHow do I cook chickpeas on a stovetop?Chef Sasha Reyes is the Executive Chef and Owner of Artisan Personal Chefs. With over 20 years of food industry experience, she specializes in private dinner parties, custom sports nutrition plans for professional athletes, and cooking lessons. Chef Reyes graduated from Arizona Culinary Institute in 2011 with a degree in Culinary Arts, Baking, and Restaurant Management.To cook chickpeas exclusively on a stovetop. Start by seasoning chickpeas with fresh mint, ground coriander, ground cumin, oregano, salt, and pepper; sauté them in a pan with olive oil. After approximately 10 to 20 minutes of stovetop cooking, complete the dish by adding red chili flakes, lemon juice, and fresh mint for an extra burst of flavor.
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QuestionWhat health benefits do chickpeas have?Community AnswerAs a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
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QuestionCan you reboil chickpeas in soup?Edwin ngCommunity AnswerYes, you can reboil chickpeas in soup, as it will be edible after boiling it fully.
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Tips
- Drain the chickpeas completely.Thanks
- Dry off the chickpeas as much as possible if you are baking or microwaving them.Thanks
- Keep the aquafaba and use it as a vegan substitute for other recipes.Thanks
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Expert Interview
Thanks for reading our article! If you’d like to learn more about cooking, check out our in-depth interview with Sasha Reyes .
References
- ↑ https://www.thekitchn.com/5-mistakes-to-avoid-when-cooking-with-canned-beans-227383
- ↑ https://recipes.net/articles/how-to-pan-fry-chickpeas/
- ↑ https://gardentogriddle.com/skillet-chickpeas/
- ↑ https://gardentogriddle.com/skillet-chickpeas/
- ↑ https://recipes.net/articles/how-to-pan-fry-chickpeas/
- ↑ https://recipes.net/articles/how-to-pan-fry-chickpeas/
- ↑ https://www.healthyfood.com/advice/what-to-do-with-canned-chickpeas/
- ↑ https://www.thekitchn.com/5-mistakes-to-avoid-when-cooking-with-canned-beans-227383
- ↑ https://steamykitchen.com/10725-crispy-roasted-chickpeas-garbanzo-beans.html
- ↑ https://www.healthyfood.com/advice/what-to-do-with-canned-chickpeas/
- ↑ https://oureverydaylife.com/substitutes-olive-oil-cooking-23576.html
- ↑ https://www.myrecipemagic.com/microwave-chickpeas-snack-2500596356.html
- ↑ https://www.myrecipemagic.com/microwave-chickpeas-snack-2500596356.html
- ↑ https://www.myrecipemagic.com/microwave-chickpeas-snack-2500596356.html
- ↑ https://www.bbcgoodfood.com/recipes/hummus
- ↑ https://www.delish.com/cooking/recipe-ideas/recipes/a54231/easy-homemade-falafel-recipe/
- ↑ https://lemonsandzest.com/vegan-chickpea-tuna-salad-2/
- ↑ https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
- ↑ https://cooking.nytimes.com/recipes/1020739-indian-butter-chickpeas
- ↑ https://www.bbcgoodfood.com/howto/guide/how-cook-chickpeas
- ↑ https://www.foodnetwork.com/healthyeats/healthy-tips/2019/01/are-chickpeas-healthy-
- ↑ https://www.bbcgoodfood.com/howto/guide/how-cook-chickpeas
About This Article
Article Summary
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One way you can cook canned chickpeas is on the stovetop. First, drain the chickpeas in a strainer and rinse them off with cool water. Pour the chickpeas into a large pan so they’re in a single layer, then fill the pan with enough water to just cover the chickpeas. Heat the chickpeas over medium heat for 5 minutes. Finally, drain the chickpeas in a strainer and transfer them to a bowl. You can also bake canned chickpeas in the oven. Start by draining the chickpeas and rinsing them off with cool water. Then, dry off the chickpeas with paper towels, which will help them get crispy in the oven. Spread the chickpeas out in a single layer on a baking sheet, then drizzle them with olive oil and season them with salt, pepper, and your favorite seasonings. Bake the chickpeas at 365°F (185°C) for 1 hour or until they’re nice and crisp. Finally, remove the chickpeas from the oven and let them cool before eating them. To learn more, like how to bake canned chickpeas, read on!
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