Are you tired of the same old meal routine? Look no further! Canned chickpeas are a pantry staple that can be used in a variety of dishes, from spicy curries to creamy salads. With their nutty flavor and tender texture, it’s no wonder they’re a popular ingredient among home cooks.
In this article, we’ll explore 20 delicious and easy-to-make recipes that feature canned chickpeas as the main attraction. From classic hummus to international-inspired dishes like Moroccan chickpea soup, there’s something for everyone. Whether you’re looking for a quick lunch or a satisfying dinner, these recipes are sure to please.
In our collection of 20 flavorful canned chickpea recipes, you’ll find:
Spicy Chickpea and Coconut Curry
This vibrant curry is a flavorful and filling vegetarian dish that combines the creamy richness of coconut milk with the spicy kick of Indian-inspired spices. Serve over rice or with naan bread for a satisfying meal.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, diced
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1/2 teaspoon curry powder
– 1/4 teaspoon cayenne pepper
– 1 can coconut milk (14 oz)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onions, garlic, and ginger; cook until onions are translucent, about 5 minutes.
3. Stir in cumin, curry powder, and cayenne pepper; cook for 1 minute.
4. Add chickpeas and coconut milk; season with salt and pepper to taste.
5. Bring to a simmer; reduce heat and let cook for 20-25 minutes or until flavors have melded together.
Cooking Time: 25-30 minutes
Garlic Roasted Chickpeas with Smoked Paprika
Elevate your snack game with this flavorful recipe that combines the savory goodness of chickpeas, pungency of garlic, and smokiness of paprika.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp smoked paprika
– Salt, to taste
– Optional: additional seasonings such as cumin, chili powder, or lemon zest
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together chickpeas, garlic, olive oil, and smoked paprika until chickpeas are evenly coated.
3. Spread the mixture on a baking sheet lined with parchment paper.
4. Roast for 30-35 minutes or until crispy and golden brown, shaking the pan halfway through.
5. Remove from oven and sprinkle with salt to taste.
6. Serve warm or let cool completely before storing in an airtight container.
Cooking Time: 30-35 minutes
Creamy Chickpea and Avocado Salad
This refreshing salad combines the creamy textures of chickpeas and avocado with a hint of tanginess from the lemon juice, making it perfect for a light lunch or dinner.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 ripe avocados, diced
– 1/4 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. In a medium bowl, mash the chickpeas using a fork until they’re mostly smooth.
2. Add the diced avocado, lemon juice, garlic, and olive oil to the bowl with the mashed chickpeas.
3. Stir until everything is well combined.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
6. Just before serving, garnish with fresh parsley or cilantro leaves if desired.
Cooking Time: 10-15 minutes (includes chilling time)
Chickpea and Spinach Stew with Lemon
This hearty stew is a perfect blend of comforting flavors, textures, and nutrients. With the brightness of lemon and the earthiness of spinach, this dish is sure to become a new favorite.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1 onion, diced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic, cumin, and chickpeas; cook for an additional minute.
4. Pour in the lemon juice, vegetable broth, and spinach leaves.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together and the spinach has wilted.
6. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Mediterranean Chickpea and Feta Wrap
This flavorful wrap combines the creamy texture of feta cheese with the nutty sweetness of chickpeas, all wrapped up in a crispy pita bread.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large pita bread
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together chickpeas, feta cheese, olive oil, onion, garlic, and cumin.
3. Season with salt and pepper to taste.
4. Warm the pita bread in the oven for 5 minutes.
5. Fill the pita bread with the chickpea mixture and serve immediately.
Cooking Time: 10-12 minutes
Crispy Chickpea Tacos with Lime Crema
Elevate your taco game with these crispy chickpea tacos, topped with a zesty lime crema and fresh cilantro. Perfect for a quick weeknight dinner or a fiesta with friends.
Ingredients:
– 1 can chickpeas
– 1/2 cup all-purpose flour
– 1/4 teaspoon paprika
– 1/4 teaspoon cumin
– 1/4 teaspoon chili powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup vegetable oil
– Lime crema (see below)
– Tortillas, cilantro, and any other taco toppings you like
Instructions:
1. Preheat oven to 400°F.
2. In a bowl, mix chickpeas with flour, paprika, cumin, chili powder, salt, and black pepper.
3. Add vegetable oil and stir until the mixture forms a thick paste.
4. Shape into small patties and place on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until crispy and golden brown.
6. Assemble tacos by placing a few chickpea patties onto a tortilla, followed by lime crema and your desired toppings.
Lime Crema:
– 1/2 cup plain Greek yogurt
– Juice of 1 lime
– 1 tablespoon chopped fresh cilantro
Mix all ingredients together until smooth. Refrigerate until ready to serve.
Chickpea and Sweet Potato Buddha Bowl
A nourishing and flavorful bowl that combines the natural sweetness of roasted sweet potatoes with the creaminess of chickpeas, all on a bed of fresh greens. This recipe is perfect for a quick and healthy lunch or dinner.
Ingredients:
– 2 large sweet potatoes
– 1 can chickpeas (15 ounces)
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Fresh greens (such as kale or spinach) for serving
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Pierce the sweet potatoes with a fork several times and roast them in the oven for about 45-50 minutes, or until tender.
3. While the sweet potatoes are roasting, heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and cook for about 5 minutes, or until the onion is translucent.
4. Stir in the chickpeas, cumin, salt, and pepper. Cook for an additional 2-3 minutes, stirring occasionally.
5. Serve the chickpea mixture on top of the roasted sweet potatoes and fresh greens.
Cooking Time: About 1 hour
Moroccan Chickpea and Carrot Soup
Moroccan Chickpea and Carrot Soup Recipe
Summary: This hearty soup combines the rich flavors of Morocco with the comfort of a warm bowl on a chilly day. Smoky paprika, cumin, and coriander give this dish its unique character.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 medium carrots, peeled and chopped
– 2 cloves garlic, minced
– 1 small onion, finely chopped
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp ground coriander
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, cumin, smoked paprika, and coriander. Cook until the onion is translucent, about 5 minutes.
3. Add the chopped carrots and chickpeas. Cook for an additional 5 minutes, stirring occasionally.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat to low and simmer for 20-25 minutes or until the carrots are tender.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 30-35 minutes
Chickpea and Tomato Shakshuka
This North African-inspired dish is a flavorful and nutritious twist on the classic eggs-in-purgatory. With its rich tomato sauce, creamy chickpeas, and crispy egg tops, it’s perfect for breakfast, lunch, or dinner.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 large tomatoes, diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 tsp smoked paprika
– Salt and pepper to taste
– 4 eggs
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Heat a large cast-iron skillet over medium-high heat.
2. Add the onion, garlic, and red bell pepper; cook until tender, about 5 minutes.
3. Add the diced tomatoes, smoked paprika, salt, and pepper. Cook for an additional 5 minutes.
4. Stir in the chickpeas.
5. Create 4 wells in the sauce and crack an egg into each well.
6. Cover the skillet and cook until the whites are set, about 10-12 minutes.
7. Garnish with fresh parsley or cilantro, if desired.
Cooking Time: 20-25 minutes
Easy Chickpea Hummus with Tahini
A classic Middle Eastern dip gets a creamy twist with the addition of tahini, making it perfect for snacking or serving at your next gathering. This recipe is quick, easy, and packed with nutritious goodness.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 1/4 cup tahini
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, tahini, lemon juice, garlic, and salt. Blend until smooth.
3. With the blender or food processor still running, slowly pour in the olive oil and water.
4. Continue blending until the mixture is creamy and well combined.
5. Taste and adjust the seasoning as needed.
6. Serve with pita bread, vegetables, or crackers.
Cooking Time: 5-7 minutes
Chickpea and Quinoa Stuffed Peppers
This recipe brings together the flavors of quinoa, chickpeas, and roasted peppers for a nutritious and satisfying meal.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can chickpeas (15 oz), drained and rinsed
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese, chopped cilantro for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, mix together quinoa, chickpeas, onion, garlic, cumin, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Drizzle olive oil over the peppers and cover with aluminum foil.
6. Roast for 30 minutes. Remove foil and continue roasting for an additional 15-20 minutes, until peppers are tender.
Cooking Time: 45-50 minutes
Lemon Herb Chickpea Pasta Salad
Brighten up your mealtime with this refreshing and flavorful pasta salad, perfect for a light lunch or dinner. The combination of lemon zest, herbs, and chickpeas adds a delightful twist to traditional pasta salads.
Ingredients:
– 8 oz. pasta of your choice
– 1 can chickpeas (15.5 oz), drained and rinsed
– 2 tbsp. freshly squeezed lemon juice
– 1 tsp. olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Grated zest of 1 lemon
Instructions:
1. Cook pasta according to package directions until al dente. Drain and set aside.
2. In a large bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper.
3. Add cooked pasta, chickpeas, parsley, and lemon zest to the bowl. Toss until well combined.
4. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
5. Serve cold.
Cooking Time: 15-20 minutes
Chickpea and Kale Stir-Fry with Ginger
This flavorful stir-fry combines the nutty goodness of chickpeas with the earthy taste of kale, all infused with the spicy warmth of ginger. Perfect as a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups curly kale, stems removed and chopped
– 2 inches fresh ginger, peeled and grated
– 2 tablespoons vegetable oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and ginger; stir-fry until fragrant, about 30 seconds.
3. Add the chickpeas and cook for 1-2 minutes, until lightly browned.
4. Add the kale in batches, stirring to combine with the chickpea mixture.
5. Cook until the kale is wilted, about 2-3 minutes per batch.
6. Season with salt and pepper to taste.
7. Serve hot, with lemon wedges if desired.
Cooking Time: 10-12 minutes
Smoky Chickpea and Corn Chowder
This hearty, smoky chowder is a perfect blend of flavors and textures, featuring tender chickpeas, sweet corn, and a hint of spice.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups mixed veggies (such as bell peppers, carrots, and potatoes)
– 1 cup frozen corn kernels
– 2 tablespoons smoked paprika
– 1 teaspoon ground cumin
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups vegetable broth
– 1 can diced tomatoes (14.5 oz)
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the mixed veggies, smoked paprika, cumin, salt, and pepper. Cook until the vegetables are tender, about 10 minutes.
3. Stir in the chickpeas, corn kernels, vegetable broth, and diced tomatoes.
4. Bring the mixture to a simmer and cook for an additional 10-15 minutes or until the flavors have melded together.
5. Serve hot, garnished with chopped fresh cilantro if desired.
Cooking Time: 25-30 minutes
Chickpea and Cucumber Raita
A refreshing and cooling side dish or appetizer that combines the creamy texture of yogurt with the crunch of cucumber and the nutty flavor of chickpeas.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup plain Greek yogurt
– 1/2 cucumber, peeled and grated
– 1 tablespoon freshly squeezed lemon juice
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium bowl, combine the chickpeas, yogurt, and lemon juice. Mix well until smooth.
2. Add the grated cucumber and mix gently to combine.
3. Season with salt to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled, garnished with fresh cilantro leaves if desired.
Cooking Time: 10 minutes (not including chilling time)
Chickpea and Eggplant Tagine
This hearty and flavorful tagine is a perfect blend of Mediterranean spices, tender eggplant, and creamy chickpeas. Serve with crusty bread or couscous for a satisfying meal.
Ingredients:
– 1 large eggplant, sliced into 1-inch thick rounds
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon cayenne pepper
– Salt and pepper, to taste
– 2 cups vegetable broth
– 1 tablespoon tomato paste
Instructions:
1. Heat the olive oil in a large Dutch oven or saucepan over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, smoked paprika, and cayenne pepper; cook for 1 minute.
4. Add the eggplant and cook, stirring occasionally, until tender, about 10-12 minutes.
5. Stir in the chickpeas, vegetable broth, and tomato paste; bring to a simmer.
6. Reduce heat to low and let tagine simmer, covered, for 20-25 minutes or until flavors have melded together.
Cooking Time: 45-50 minutes
Chickpea and Lentil Vegan Meatballs
These flavorful vegan meatballs are a game-changer for plant-based enthusiasts, packed with the nutritional benefits of chickpeas and lentils. They’re perfect for a quick weeknight dinner or as an appetizer for your next gathering.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup nutritional yeast
– 1/4 cup breadcrumbs
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Olive oil, for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mash the chickpeas using a fork or a potato masher.
3. Add cooked lentils, oats, nutritional yeast, breadcrumbs, tomato paste, smoked paprika, salt, and pepper to the bowl. Mix until well combined.
4. Use your hands to shape the mixture into small balls, about 1 1/2 inches (3.8 cm) in diameter.
5. Place the meatballs on a baking sheet lined with parchment paper. Drizzle with olive oil.
6. Bake for 20-22 minutes or until lightly browned.
Cooking Time: 20-22 minutes
Chickpea and Roasted Red Pepper Dip
Elevate your snack game with this creamy and flavorful dip made with roasted red peppers, chickpeas, and a hint of lemon. Perfect for veggie sticks, pita chips, or crackers!
Ingredients:
– 1 (15 oz) can chickpeas, drained and rinsed
– 2 roasted red bell peppers (see note), peeled and chopped
– 1/4 cup plain Greek yogurt
– 1 tablespoon freshly squeezed lemon juice
– 1 minced garlic clove
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine chickpeas, roasted red peppers, yogurt, lemon juice, garlic, and smoked paprika (if using).
2. Blend until smooth, stopping to scrape down the sides of the bowl as needed.
3. Taste and adjust seasoning with salt and pepper if desired.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None!
Enjoy your delicious Roasted Red Pepper and Chickpea Dip!
Chickpea and Zucchini Fritters
A flavorful and healthy twist on traditional fritters, this recipe combines the creamy goodness of chickpeas with the sweetness of zucchini. Perfect as a snack or side dish.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 medium zucchinis, grated
– 1/4 cup all-purpose flour
– 1/4 teaspoon paprika
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mash chickpeas using a fork or potato masher.
3. Add grated zucchini, flour, paprika, garlic powder, salt, and pepper. Mix until combined.
4. Using your hands, shape mixture into small patties, about 1/4 inch thick.
5. Place patties on a baking sheet lined with parchment paper. Drizzle with olive oil.
6. Bake for 20-25 minutes, or until golden brown.
Cooking Time: 20-25 minutes
Chickpea and Mango Chutney Sandwich
A flavorful and refreshing twist on the classic sandwich, this recipe combines the creamy texture of chickpeas with the sweetness of mango chutney, all wrapped up in a soft bread.
Ingredients:
– 1/2 cup cooked chickpeas
– 2 tbsp mango chutney
– 2 slices whole wheat bread
– 1/4 cup mixed greens (such as arugula and spinach)
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Spread one slice of bread with the mango chutney.
2. Top with chickpeas, mixed greens, and crumbled feta cheese (if using).
3. Season with salt and pepper to taste.
4. Place the second slice of bread on top to complete the sandwich.
5. Cut in half and serve immediately.
Cooking Time: 5 minutes
Summary
Looking for quick and delicious meal ideas? Look no further! This article features 20 flavorful recipes that use canned chickpeas as a key ingredient. From international-inspired dishes like Moroccan Chickpea and Carrot Soup and Mediterranean Chickpea and Feta Wrap, to comforting classics like Creamy Chickpea and Avocado Salad and Smoky Chickpea and Corn Chowder, there’s something for everyone. Plus, many of these recipes can be prepared in under 30 minutes, making them perfect for a busy weeknight dinner or a quick lunch on-the-go.
