Right up there with pasta and tomato paste, canned garbanzo beans are a pantry staple in my household. (Take a wild guess as to what I stocked up on during early quarantine.) They’re surprisingly versatile, affordable, and a seriously delicious component in any meal. Have you been wondering what to do with canned chickpeas? Like any pantry staple, it can be easy to get stuck in a rut so we’ve compiled a list of next-level tasty recipes that make canned chickpeas the star of every dish.
While an experiment conducted by Tasting Table found that dried chickpeas that had been soaked overnight won in flavor contests against canned ones, we are huge fans of the latter version around here for their ease, deliciousness, and next-level nutrition profile.
I’m talking protein, fiber, iron and folate galore in just one can of these nutty legumes, making them an amazing meat substitute and all-around nutritious addition to just about any lunch or dinner.
And that texture makes them adaptable, too—think hummus and falafel! Consider making chickpeas a regular part of your diet with these 10 tried and tested recipes.
Get a head start on your week with this easy dish. It only uses five ingredients and is vegan, gluten-free, and dairy-free—so it’s super accessible to those with dietary restrictions. As if that weren’t enough, it also happens to be incredibly tasty. All you need is a can of chickpeas, cauliflower, rice, and a green veggie of your choice, so you probably already have everything on hand and ready to go.
Don’t be intimidated by the thought of having to fry up falafel, because this recipe calls for baking them instead. They’re surprisingly easy to throw together and are as yummy, familiar, and comforting as the ones from your local falafel shop. You’ll find yourself coming back to this recipe again and again.
If you’ve been itching to try making your own hummus then take this as your sign to do it this week. It’s shockingly easy to make and so much more delicious than store-bought options. The addition of the marinated chickpeas elevates the entire hummus experience, you’ll think you’re at a dinner party and not your kitchen table. And we can all use a little bit of that these days.
This is not your average grain bowl. Elevate your next lunch with this gorgeous salad—not only is it a total textural feast for the senses thanks to the perfect assortment of veggies, but the vinaigrette packs a seriously flavorful punch. It has every element you would want from a delicious, loaded salad. You can’t go wrong.
The beauty of this chickpea recipe is in its wild versatility. Once you’ve prepared these perfectly herbed and spiced chickpeas, you can then build the rest of the meal however you want. Mix it with some greens and top with a fried egg, pair it with a bit of lemony yogurt and chile oil, add some rice and veggies for a stir fry—the options are endless.
Cozy up to a warm bowl of pumpkin channa masala next time you’re needing a bit of comfort. It’s a fragrant, sumptuous meal that hits the spot no matter the time of year. It’s always a good time to load up on pumpkin’s nutritious vitamins and minerals like vitamin A, carotenoids, fiber, and iron.
This detox bowl is perfect for when you’re feeling a bit under the weather, have allergies, feel fatigued, or just need a bit of a body reset after a weekend of solely consuming pizza and wine (speaking for myself.) The contrast of the spiced chickpeas with the fluffy couscous, lemony cucumbers, and aromatic herbs makes for the perfect glow bowl.
What is it about a stew that makes everything feel right with the world? It’s a beautifully grounding dish and this evocative Persian take on chickpea stew really hits the spot. I’m especially taken with the bright, crisp green herbs. They give it a zesty kick and a burst of color.
Next time you’re searching for what to do with canned chickpeas try some good old-fashioned beans on toast! (Well, almost.) This rustic dish is a serious crowd-pleaser and couldn’t be easier to make. Even those skeptical of mushrooms will want to have a go at this rosemary-infused ragout. You can even top it with a fried egg to make it a bit heartier.
This salad is a staple in my kitchen because it’s chock-full of flavor, easy to make, and the fastest way to get a massive amount of kale into my body. Creamy, hearty, garlicky, spicy—perfect.
This post was originally published on March 16, 2020, and has since been updated.