Easy Canned Chickpeas

How to cook canned chickpeas so they taste amazing! This recipe turns a bland can of beans into a meal in 5 minutes.

Want to learn one of our best simple meal hacks? Try these Easy Canned Chickpeas, how to make an amazing tasting can of mild beans in 5 minutes! This is one of our top secrets to eating healthy plant-based dinners on a regular basis. Because here’s the thing: We don’t cook from recipes every night. Many nights we cook impromptu dinners with what we find in the pantry or fridge. Most of the time you will see these easy chickpeas on the menu! They’re perfect for a healthy breakfast or serve as protein in a cereal bowl. We really should call her life-saving chickpeas.

The five Ingredients to make canned chickpeas taste amazing

Not everyone knows how to season chickpeas. In fact, many people tell us they can’t stand the taste or texture of chickpeas. Here’s a trick you can try on your loved ones who hate chickpeas. It takes 5 minutes and it gives them a whole new taste! Here’s what you need to have on hand to make canned chickpeas on the fly (or jump straight to the recipe to get started):

• Canned chickpeas: Canned chickpeas are a staple in our pantry: we buy tons of them at a time! Of course you can also use cooked chickpeas. Avoid reduced sodium as these are usually very mild.
• Fresh Garlic: In a pinch, you can use ¼ teaspoon garlic powder. But fresh garlic is the best way to get flavor right away.
• Smoked Peppers: The smoky Spanish pepper variety adds just the right smoky undertone (and you can use it in many other recipes). Substitute the standard pepper if you can’t find it.
• olive oil
• Salt

How to cook canned chickpeas

Once all your ingredients are gathered, cooking canned chickpeas is a breeze. In fact, it only takes 5 minutes. Here’s what to do:

• Chop the garlic. The only chopping you have to do is chop a clove of garlic. Not a peeling and chopping professional? Go chopping garlic.
• Sauté the garlic in the olive oil for 1 minute. Cook until you start to smell it and it’s sizzling nicely, but before it turns brown. This should take 30 seconds to 1 minute.
• Cook the canned chickpeas, smoked paprika and salt for 2 minutes. Cook until just warmed through. You’ll be amazed at how much flavor unfolds within minutes of cooking.

Double this recipe for 4 hearty servings or leftovers!

This recipe is for 1 can of canned chickpeas. How many servings this equates to depends on how you serve it. The tin usually says it has 3 servings per container. But if you’re serving it as your staple plant-based protein, you’ll probably want 2 servings per container to stay full.

Making a meal for four? Just double this recipe! It also keeps well in the fridge for 2-3 days, so you can make a larger recipe and reheat to eat throughout the week.

Ways to serve these easy canned chickpeas

There are so many ways to serve these canned chickpeas to make an easy lunch or dinner! Here are some service suggestions:

• With pita triangles and fresh vegetables. Cut the flatbread into triangles, then add the tomato and cucumber slices sprinkled with a little salt. Intensify it by sprinkling with feta cheese.
• Like a grain bowl. Add quinoa or rice, fresh vegetables, kalamata olives and tahini sauce. Instant Greek Bowl!
• With fried vegetables. Prepare roasted vegetables and use these chickpeas for protein.
• About a sweet potato. Bake a sweet potato, then garnish with tahini sauce, fresh dill, and parsley.
• Caesar salad with chickpeas. Add them to the classic Caesar salad to make a vegetarian dinner.

There are so many other ways to enjoy chickpeas. How would you serve them?

Nutrition of Chickpeas

Why eat canned chickpeas? This mighty legume is packed with goodness. Here are a few reasons to love chickpeas:

• Rich in vegetable proteins. 1 cup contains 14.5 grams of protein, or about 30% of your daily protein needs (source).
• Excellent source of fiber. 1 cup also has 12.5 grams of fiber, which is about 50% of your daily needs (source).
• Can help you control your weight. Chickpeas are low calorie dense, which means they provide few calories compared to the nutrients they contain. The high protein and fiber content also helps curb appetite and reduce calorie intake at mealtimes. (The source)

Let us know if you try this easy canned chickpeas recipe and what you think in the comments below!

More chickpea recipes

We love canned chickpeas here! It’s one of the most useful things in our pantry. Want more ways to use them? Here are some of our favorite recipes:

This easy canned chickpeas recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.