The Best Ways to Cook & Use Canned Chickpeas (With Recipe Ideas)

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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

  1. Drain, rinse, and dry your canned chickpeas.
  2. Pour your chickpeas into a bowl, add the seasonings of your choice, and mix.
  3. Heat 1 tablespoon (15 mL) olive oil in a skillet over medium heat.
  4. Add your chickpeas to the skillet and arrange them in a single layer.
  5. Allow the chickpeas to cook undisturbed for 5-10 minutes.
  6. Stir your chickpeas, then allow to cook for another 5 minutes.
  7. Remove your chickpeas from the heat and serve.
Section 1 of 5:

How to Sauté Canned Chickpeas

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  1. 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]
  2. You can season your chickpeas any way that you’d like, so feel free to get creative. [2] If you're not sure what seasonings to use, try sprinkling in some salt, onion powder, paprika, and ground pepper to taste. [3] Mix everything together until the chickpeas are evenly coated.
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  3. 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]
  4. 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]
  5. Your chickpeas will be very hot, so allow them to cool for a few minutes before serving. [6] 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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  1. 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] 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.
  2. Watermark wikiHow to Cook Canned Chickpeas
    Roll the chickpeas between paper towel sheets or clean dish towels until they’re completely dry. [8] Once they’re dry, pour them onto a baking sheet and spread them out in one layer, so they cook evenly. [9]
    • 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.
  3. Watermark wikiHow to Cook Canned Chickpeas
    The olive oil will enhance the flavor of the chickpeas and ensure that they get crispy. [10] If you don’t have olive oil on hand, you can also use canola, sesame, or avocado oil. [11]
  4. Watermark wikiHow to Cook Canned Chickpeas
    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.
  5. 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.
  6. 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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  1. Watermark wikiHow to Cook Canned Chickpeas
    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]
  2. 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]
  3. Watermark wikiHow to Cook Canned Chickpeas
    Make sure to arrange your chickpeas in a single layer, so they cook evenly.
  4. Watermark wikiHow to Cook Canned Chickpeas
    This redistributes the oil, spreads the seasoning around, and ensures the chickpeas get evenly cooked. [14]
  5. 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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Section 4 of 5:

Delicious Ways to Use Canned Chickpeas

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  1. Hummus is a delicious dip for fresh veggies or pita chips, and it’s also a great addition to sandwiches and wraps. Luckily, it’s also super easy to make on your own. All you need is a can of chickpeas, some seasonings and spices, and a food processor or blender. Here’s how to do it:
    • Drain one can of chickpeas and rinse them under cold water.
    • Pour your chickpeas into a food processor or blender.
    • Add 4 tablespoons (59 mL) water and blend until almost smooth.
    • Add one small peeled and crushed garlic clove, the juice of 1 lemon, and 3 tablespoons (44 mL) of tahini, and blend again.
    • Check the mixture’s consistency. If it’s too thick for your liking, add 2 tablespoons (30 mL) more water.
    • Blend the mixture for about 5 more minutes, or until the hummus is completely smooth.
    • Transfer the hummus to a bowl and top with a pinch of sea salt and a drizzle of olive oil, then serve. [15]
  2. Falafel is probably one of the most popular foods made from chickpeas. These fritters are packed with flavor and plant-based protein, and they’re also surprisingly easy to cook at home.
    • Drain, rinse, and dry 1 cup (200 g) of chickpeas.
    • Pour your chickpeas into a food processor and pulse until halfway broken down.
    • Add ½ of a small white onion, 4 cloves of garlic, ¼ cup fresh cilantro, ¼ cup fresh parsley (all coarsely chopped) into the food processor.
    • Add in 1½ tsp (4.5 g) kosher salt, 1 tsp (5 g) baking powder, 1 tsp coriander, and 1 tsp ground cumin as well.
    • Pulse everything together until finely chopped, but not pasty.
    • Sprinkle in ¼ cup (30 g) flour, and pulse until just combined.
    • Form the chickpea mixture into balls about 1 inch (2.5 cm) in diameter.
    • Heat vegetable oil in a heavy pot until it reaches 350 °F (177 °C).
    • Deep fry 6-7 falafels at a time for about 2-3 minutes, or until browned on all sides.
    • Remove from oil with a slotted spoon, allow to cool, then serve. [16]
  3. Chickpea “tuna” is a staple among many vegetarians and vegans. This is no surprise, considering how yummy, inexpensive, and easy-to-make it is! If you enjoy tuna salad sandwiches and you’re interested in a plant-based version, give chickpea “tuna” a try.
    • To start, mash some canned chickpeas with a fork or potato masher, or pulse them in a food processor.
    • Next, add whatever ingredients you’d typically add to tuna salad, such as vegan or regular mayo, celery, red onion, dill, salt, and pepper. [17] Feel free to adjust the ingredients according to your tastes.
    • Spread your chickpea mixture onto your favorite sandwich bread and enjoy!
  4. If you’re planning on cooking a soup or stew and want to make the recipe a bit more filling, consider adding canned chickpeas. Chickpeas add a chunky texture, and they also pack a serious nutritional punch. Just 1 cup (200g) of chickpeas contains 41 g of protein! [18]
    • Chickpeas would be delicious in all kinds of soups and stews, but they make an especially great addition to veggie soups.
    • With their high protein content and meaty texture, they’ll make your soup even more hearty and substantial.
  5. Chana masala is a delicious chickpea-based dish that is very popular in Indian cuisine, and you can easily make chana masala at home with canned chickpeas. Some vegetarians also substitute chickpeas for meat in other Indian dishes, such as tikka masala or butter chicken. [19]
  6. Stir some canned chickpeas into your favorite pasta dishes for added texture and protein. Chickpeas make an especially yummy addition to pasta dishes with lots of fresh veggies in them.
  7. Crispy baked chickpeas make an excellent substitute for croutons, and they taste great on all kinds of salads. The next time you’re making a Caesar salad, Greek salad, Italian-inspired salad, or even a pasta salad, try topping it off with some delicious crispy chickpeas!
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Section 5 of 5:

FAQs about Chickpeas

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  1. No, canned chickpeas are fully cooked, so you don’t actually have to cook them before eating them. After draining and rinsing them, you can simply toss them into cold salads, or blend them with spices and other ingredients to make hummus. [20]
    • However, canned chickpeas can be cooked if you prefer to eat them hot or you're adding them into a warm recipe.
  2. Canned chickpeas are a bit easier to use than dried chickpeas. You only need to drain and rinse canned chickpeas, and then they're ready to eat or toss into the recipe of your choice. Dried chickpeas, on the other hand, need to be soaked for several hours and then boiled or cooked in a pressure cooker before eating. [21]
    • Both canned and dried chickpeas are nutritious, cost-efficient, and delicious, so the right choice just depends on your preference and the amount of time you have.
  3. Yes, chickpeas and garbanzo beans are the same food. If you see either of these two names used, they're referring to the same type of bean. [22]
  4. The liquid inside cans of chickpeas is called aquafaba. This liquid is a result of the process of cooking chickpeas, and it’s actually a popular ingredient in its own right. In vegan cuisine, aquafaba is often used as an egg substitute and thickening agent for baked goods, whipped dishes like mousse or meringue, and even marshmallows.
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Downloadable Chickpea Recipes

Expert Q&A

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  • Question
    How do I cook chickpeas on a stovetop?
    Sasha Reyes
    Executive Chef
    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.
    Sasha Reyes
    Executive Chef
    Expert Answer
    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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  • Question
    What health benefits do chickpeas have?
    Community Answer
    As 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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  • Question
    Can you reboil chickpeas in soup?
    Edwin ng
    Community Answer
    Yes, you can reboil chickpeas in soup, as it will be edible after boiling it fully.
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      References

      1. ↑ https://www.thekitchn.com/5-mistakes-to-avoid-when-cooking-with-canned-beans-227383
      2. ↑ https://recipes.net/articles/how-to-pan-fry-chickpeas/
      3. ↑ https://gardentogriddle.com/skillet-chickpeas/
      4. ↑ https://gardentogriddle.com/skillet-chickpeas/
      5. ↑ https://recipes.net/articles/how-to-pan-fry-chickpeas/
      6. ↑ https://recipes.net/articles/how-to-pan-fry-chickpeas/
      7. ↑ https://www.healthyfood.com/advice/what-to-do-with-canned-chickpeas/
      8. ↑ https://www.thekitchn.com/5-mistakes-to-avoid-when-cooking-with-canned-beans-227383
      9. ↑ https://steamykitchen.com/10725-crispy-roasted-chickpeas-garbanzo-beans.html
      1. ↑ https://www.healthyfood.com/advice/what-to-do-with-canned-chickpeas/
      2. ↑ https://oureverydaylife.com/substitutes-olive-oil-cooking-23576.html
      3. ↑ https://www.myrecipemagic.com/microwave-chickpeas-snack-2500596356.html
      4. ↑ https://www.myrecipemagic.com/microwave-chickpeas-snack-2500596356.html
      5. ↑ https://www.myrecipemagic.com/microwave-chickpeas-snack-2500596356.html
      6. ↑ https://www.bbcgoodfood.com/recipes/hummus
      7. ↑ https://www.delish.com/cooking/recipe-ideas/recipes/a54231/easy-homemade-falafel-recipe/
      8. ↑ https://lemonsandzest.com/vegan-chickpea-tuna-salad-2/
      9. ↑ https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
      10. ↑ https://cooking.nytimes.com/recipes/1020739-indian-butter-chickpeas
      11. ↑ https://www.bbcgoodfood.com/howto/guide/how-cook-chickpeas
      12. ↑ https://www.foodnetwork.com/healthyeats/healthy-tips/2019/01/are-chickpeas-healthy-
      13. ↑ https://www.bbcgoodfood.com/howto/guide/how-cook-chickpeas

      About This Article

      Article Summary X

      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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