The 25 best uses for canned chickpeas - tasting chart (2023)

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ByMichelle Bottalico/Updated: May 26, 2023, 10:13 AM EST

Chickpeas, also known as garbanzo beans, are a versatile legume used in cuisines around the world. They are available dried, canned and ground into flour. Unlike dried beans that need to be soaked and cooked, canned chickpeas are ready-to-eat and convenient for meal prep. There is no shortage of creative and delicious ways to use canned chickpeas, especially since their mild flavor pairs well with many vegetables and other ingredients.

Using chickpeas in hummus, salads, and casseroles are well-known ways to eat them, but there are other creative ways to use chickpeas that can be quite surprising, such as a great plant-based substitute for meat and cream. In fact, one cup of drained and rinsed chickpeas contains 13 grams of fiber and 14.5 grams of protein. These ideas for using canned chickpeas will help you discover the delicious possibilities of this humble legume.

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Craving pretzels and fries? Instead, try swapping out the chickpeas and grilling them to satisfying crunchy perfection. They are a delicious and aromatic snack with an additional portion of protein and fiber. Drain and rinse canned chickpeas, then dress to your taste preferences. Thisrecipe for crispy chickpeasit calls for Italian spices like garlic, rosemary and thyme, and the chickpeas are pan-cooked until crispy.

Another idea is to mix chickpeas with olive oil, salt and strong spices such as paprika, cumin or curry powder and bake them in the oven until golden brown. you can even trybaked sweet chickpeaswith maple syrup and za'atar, a mix of Middle Eastern spices. Serve sprinkled on salads or sandwiches, or sprinkle them on their own for an irresistible snack.

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If you've always bought hummus from the store, don't worry - making homemade hummus is pretty easy. You'll only need a food processor, and you'll save time by using canned chickpeas. There are some complicated recipes, but simplicity often gives the best results. For classic hummus, simply mix drained and rinsed chickpeas with tahini paste, a little garlic, lemon juice and salt.

This iseasy recipe for creamy hummusAlso contains olive oil. Before serving, drizzle with olive oil or paprika and garnish with chopped parsley for a splash of color and flavor. Here's a tip: it can be tedious, but getting the chickpeas out of the skin before blending will give you an incredibly smooth result.

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Chicken, what chicken? As a vegetarian alternative, sprinkle roasted chickpeas on your pizza for a smoky, sweet dish with the aroma of a moist grill. Use barbecue sauce instead of tomato sauce. Sprinkle with grated mozzarella and your favorite toppings. Sliced ​​peppers and red onions or halved cherry tomatoes will work well.

Toss the chickpeas in the barbecue sauce before adding them to the pizza. Add some cayenne pepper or garlic powder if you like extra spices. For the vegan version, keep the cheese and finish with a drizzle of ordairy free ranch sauceafter baking.

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Dips, sauces and soups are often thickened with flour, cream or butter, but for a low-fat or gluten-free or dairy-free alternative, mashed chickpeas are good for adding volume. Blended chickpeas can be used in most flavorful soups or stews (or just add whole canned chickpeas which will soften even more as they cook and can be broken up and stirred with a spoon for the same effect). They will add a delicious creamy density to any soup that is too thin. You can use this trick to thicken any dish and even use it to replace creamy ingredients like mayonnaisecreamy white cabbage dressing.

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Canned chickpeas are a great addition toMoroccan-inspired couscous salad. Moroccan salads are often cooked, unlike American cold salads, and contain a variety of vegetables and grains. For this recipe, sauté red onions and bell peppers, then toss with canned chickpeas and cooked couscous (cooked in chicken or vegetable broth), olive oil, salt, and pepper.

Chop fresh mint and dried apricots and blend at the end to add sparkle and sweetness. If you like them, add traditional Moroccan spices such as dried ginger, cloves, paprika or nutmeg for a deeper flavor.

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Beans or legumes are often used to make plant-based meatballs, and chickpeas are no exception. Chickpeas are hardy and hold up well when mashed and mixed with cooked vegetables. This bread doesn't taste like meat, but even carnivores will be surprised by its hearty texture and flavor. Mash chickpeas and mix it with sautéed flavors like onions, garlic, celery, vegetables like sautéed carrots, herbs like thyme and walnuts if you want extra body.

You can tie it with egg and breadcrumbs or in a vegan or gluten-free version add approxflax eggoatmeal instead Garnish with a sweet and smoky maple tomato glaze made from tomato paste or ketchup, balsamic or apple cider vinegar and maple syrup.

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Using canned chickpeas as part of soups and stews makes a hearty, protein-rich addition.Chickpea Orzo Souptakes a classic vegetable soup and adds chickpeas, orzo noodles, lemon juice and white miso. It's topped with colorful, vitamin-rich kale and parsley. Other soup ideas include chickpea noodle soup, which is a comforting vegetarian take on the classic chicken version, and Mediterranean chickpea soup with sweet potato, ginger, cilantro and lime.

For a heartier stew, thisMoroccan style chickpea stewincludes spices such as ginger, cumin and cinnamon for a flavorful and satisfying meal. A similar version inspired by the flavors of India could spice the chickpeas with coconut milk, mint and turmeric.

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Buddha Bowls are healthy, colorful and delicious meals that organize beans, cereals, vegetables and side dishes in one bowl. The possibilities are endless with this versatile food, and canned chickpeas work well in the protein portion of a bowl. Try a warm and comforting winter version with baked vegetables and roasted chickpeas or a summer bowl with carrots, green beans and zucchini.

Avocados are a great healthy fat. Choose a grain such as couscous, rice or quinoa and don't forget the dressing. Get creative with topping options like honey mustard and yogurt, tahini and lemon with garlic, avocado and lime, orclassic vinaigrette.

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If you can't imagine spaghetti without a meatball on top, but are looking for a plant-based version, chickpeas will do the trick. They're a good base because they're filling, high in protein, and hold up well—not to mention they taste great with pasta sauce. The basic recipe combines canned chickpeas with brown rice or another cooked grain.

Sautéed flavorings such as minced garlic and onion add flavor along with herbs such as basil, oregano, or parsley. Whip the mixture with an egg or use a flax egg for a vegan version. Sprinkle with breadcrumbs for texture and firmness if it looks too soft. you can evenreplace the egg with aquafabacanned chickpea liquid.

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French street soccaand farinata, the Italian version, are savory flatbreads made from chickpea flour, water, olive oil, salt and pepper. Pancakes inspired by these dishes can be made at home with canned chickpeas instead of flour. For the savory version, mix the chickpeas first, then add the water, olive oil, and salt to form a dough. Add chopped vegetables such as zucchini or bell peppers or herbs such as rosemary or mint if you like.

Fry in a pan like regular pancakes or pour the batter into an ovenproof dish and bake. For a more traditional breakfast pancake, mix chickpeas with milk, eggs, vanilla, and baking soda, then drizzle with maple syrup when cooked in a pan.

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Chickpea frittata is a creative take on the classic frittata, combining hummus with a traditional egg base. Whether your goal is to add plant-based protein to your meal, find a substitute for sour cream or milk, or just enjoy the flavor of this legume, you'll be surprised at how chickpeas work in this dish. As with the traditional frittata, the possibilities are many.

Choose vegetables like leeks, asparagus, cherry tomatoes, broccoli, bell peppers, spinach, artichokes, mushrooms and red onions. Remember that the color of fresh vegetables will make your plate even more beautiful. Thesecooking tips for the best frittataapply here too.

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Chickpeas and curry are a delicious combination, and many people are familiar with the Indian chickpea curry called chana masala. ThisInstant chana masala recipeIt has all the benefits of warm, flavorful Indian spices and nutritious chickpeas while saving time in the kitchen.

To do this, first fry the onion and garlic with cumin and mustard seeds. Then add the spice mix of coriander, garam masala, turmeric and cayenne pepper, then add the rinsed and drained chickpeas, stock and canned tomatoes and cover the pot. Pressure cook for just eight minutes and let sit for fifteen minutes before uncovering, adding lemon juice and cilantro, and serve with naan, pita bread or rice as a complete meal.

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You may not know that you can puree hummus and mix it with mayonnaise and other ingredients to make a vegetable version of a tuna or chicken salad. While it doesn't taste like fish or meat, the texture is just as moist and satisfying, and the flavors are delicious. You can easily make a basic version by adding regular or vegan mayonnaise, chopped celery and onion, salt and pepper and serving on slices of bread with lettuce and tomato.

Play around with ingredients like avocado, lemon juice and mustard, and if you miss the taste of fish, add some dried seaweed. Sometips to improve your vegan chicken saladthey are used to mix with tahini, add herbs such as dill, and also raisins for sweetness.

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It turns out that the humble liquid of canned chickpeas that most people pour down the drain can be turned into vegan meringue for use in recipes like cakes and pies. This liquid is called aquafaba (Latin for "bean water") and is basically free.

Whipped aquafaba creates a foam that traps air and, especially when combined with cream of tartar, creates the same stiff peaks as egg whites, making baked goods fluffier and more structured. Poweruse aquafaba instead of whole eggsalso because it binds the ingredients together (with the added benefit of reducing waste at the same time).

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Chickpeas are an important ingredient in falafel, an irresistible dish that is warm and crispy on the outside and moist and flavorful on the inside. Dried chickpeas are typically used and mixed with onions, garlic, and many herbs and spices such as parsley, coriander, cumin, and cilantro before the mixture is formed into balls and deep-fried.

While the traditional method uses dried chickpeas, if you don't want to soak it and cook it, you canmake falafel with canned chickpeastaking into account certain considerations. Make sure the chickpeas are completely dry before using and add some flour such as chickpea flour or the East Asian cooked flour and water mixture known astanzhong.

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Canned chickpeas are perfect for healthy and colorful Mediterranean-inspired dishes. Make a Mediterranean chickpea salad made with chickpeas, cucumbers, cherry tomatoes, bell peppers, red onions, olives, and feta, and drizzle olive oil on top and a squeeze of lemon. A light vinaigrette or citrus dressing works well too, or try thisDijon Lemon Herb Sauceas a supplement to chickpeas.

Finish by sprinkling the top with fresh herbs such as mint or parsley for flavor. You can add a grain such as couscous, rice or quinoa for a complete meal. The same ingredients can be assembled in a tortilla to make a Mediterranean version of the wrap.

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Blended hummus is a high-protein, healthy and filling filling for meatless tacos that even carnivores can enjoy. There are many ingredients that add flavor to this unconventional filling. Combine hummus with chopped onions and lots of spices like garlic powder, oregano, paprika, cumin, coriander or chili. Add salt to taste and freshly squeezed lime juice.

Opt for a flavorful topping such as Avocado Cream (Mashed Avocado, Lemon Juice, Water, and Salt) or Coriander Lime Cream (lime Juice, Coriander, and Sour Cream) or add fresh ingredients, such as radish, mango, or cilantro.

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Chickpeas and pasta are the perfect combination, especially when paired with tomato sauce. Protein-rich chickpeas eaten with vegetables contribute to a balanced meal. Pasta e ceci, a classic Italian delicacy, originated in central and southern Italy and is made into short pasta shapes such as casarecce, ruote, tubetti and lagane. In this versionpasta and chickpeaschickpeas simmered with garlic, onion, rosemary, crushed red pepper and plum tomatoes, served with al dente pasta and Parmesan cheese.

Try making an American pasta salad with chickpeas, olives, diced mozzarella, and fresh basil, or create a warm, Greek-inspired pasta dish with cherry tomatoes, Kalamata olives, feta cheese, and olive oil.

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Vegetarian burgers can be made from a variety of protein sources, such as black beans, lentils, and tofu. Chickpeas are another great option for delicious homemade burgers. Mash chickpeas and combine with cooked vegetables such as carrots, zucchini, onions, mushrooms and peppers. Use your favorite herbs and spices and add cooked grains like brown rice. Whisk in an egg or flax egg for vegans, season with salt and pepper and sprinkle with a little breadcrumbs or oatmeal if they look too wet.

Form cutlets, drizzle with olive oil, bake and enjoy. ThisBlack bean burger recipeseason with smoked paprika, chili powder and soy sauce. Just replace the black beans with chickpeas.

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Chickpeas can be a beneficial addition to many types of salads, from a simple garden salad to a Mediterranean salad or a bowl of couscous or quinoa with chickpeas, fresh greens and a spicy dressing. They add protein and fiber and make the dish more filling. Try a southwestern salad that combines chickpeas with black beans, corn, red onions, and a creamy avocado and lime dressing.

A refreshing summer salad can include chickpeas with cucumber slices, cherry tomatoes, fresh green beans, radishes and fresh herbs such as basil or mint. The aromatic oneMoroccan chickpea saladcontains garlic, Dijon mustard, marjoram, oregano and paprika for a bit of flavor. Kalamata olives, dried apricots and pistachios are mixed for even better flavor.

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When it comes to sweet, rich, moist and decadent cookies, chickpeas as an ingredient don't usually come to mind. Using chickpeas for a healthier version of traditional cookies is an unexpected win. They can be used as a flour substitute, adding protein and a sweet texture to this dessert. Chickpeas can be combined with ingredients such as cocoa, flour, milk, sugar, vanilla and oil.

You can replace the oil with almond butter for a richer effect, or even peanut butter if you like the flavor. Add dark chocolate shavings if you like extra bits of chocolate in the last bite, and drizzle chocolate glaze on top for even more gooey decadence.

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Canned chickpeas are even good for waffle batter. Chickpea wafers can be prepared in a more traditional sweet version for breakfast or in a savory version for any time of the day. Thesetasty falafel waffles with armenian cucumber saladthey are a unique take on a classic dish. The dough is combined with chickpeas, flour, milk, vegetables and various herbs and spices.

Once cooked, the waffles are served with coleslaw with Armenian cucumber, carrots and parsley and drizzled with harissa sauce made from Greek yogurt, harissa paste, lemon juice and salt for a delicious finish. Please pass the seconds.

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Energy Balls are tasty little, round snacks that can provide a quick boost of energy, provide a dose of healthy fats and satisfy your sweet tooth at the same time. You can also use canned chickpeas. Mix hummus with various toppings such as cocoa powder, coconut flakes and crushed nuts. Stir in the date puree for sweetness and to help the mixture hold together. Roll the last balls in crushed pistachios, cocoa powder or cinnamon for a fun surface look.

Play with flavors by making a version with peanut butter, honey, cinnamon and vanilla, or make a version with chocolate chip cookie dough. Store in the fridge and enjoy when you need a boost.

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Believe it or not, you can even make vegan mayonnaise with aquafaba, the liquid of canned chickpeas. Mayonnaise is traditionally made from oil and eggs, and the same properties that make aquafaba a foamy substitute for beaten eggs for baking also help turn it into a unique mayonnaise. You will need a high-speed blender for this process.

Mix aquafaba with vinegar, mustard and salt. You can even add honey or maple syrup for a bit of sweetness. Then very slowly, over a few minutes, add oil such as sunflower, rapeseed or olive until you get the desired consistency. Surprise your guests.

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Believe it or not, chickpeas can be used to create creamy, dairy-free, melt-in-your-mouth ice cream. You don't get the taste of chickpeas, and they make the ice cream creamier, like egg custard ice cream. The secret is in the addition of corn starch, which is used in Sicilian pudding ice cream. Corn starch is mixed with a little non-dairy milk and whipped until thick. The cornstarch is mixed with a bit of non-dairy milk and whipped to a thick consistency. The result is a decadent creaminess.

For chickpea chocolate ice cream, ingredients such as cocoa powder, sugar, and peanut butter are added to chickpeas, milk, and cornstarch. Of course, chickpeas also work well with other ice cream flavors like pistachio, lemon, and butter pecan.