When it comes to quick and easy meals, few ingredients are as versatile or convenient as canned chickpeas. These humble legumes can be used in a wide range of dishes, from hearty stews and soups to crunchy snacks and savory dips. And the best part? They’re always ready to use, with no need for soaking or cooking.
Whether you’re looking for a healthy lunch option or a satisfying dinner solution, canned chickpeas are a great place to start. In this article, we’ll be exploring 18 delicious and easy-to-make recipes that feature these tasty little beans as the star of the show. From spicy curries to crispy tacos, there’s something on this list for everyone. So let’s get started and discover the many uses of canned chickpeas!
Spicy Canned Chickpea Curry
This recipe is a flavorful and spicy twist on traditional curry, using canned chickpeas as the base ingredient. Perfect for a quick weeknight dinner or a comforting lunch.
Ingredients:
– 1 can chickpeas (14 oz)
– 1 onion, diced
– 2 cloves garlic, minced
– 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 (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and garlic; cook until onion is translucent, about 3-4 minutes.
3. Stir in cumin, curry powder, and cayenne pepper; cook for 1 minute.
4. Add chickpeas, coconut milk, salt, and pepper; stir to combine.
5. Bring mixture to a simmer; reduce heat to medium-low and cook, uncovered, for 15-20 minutes or until the flavors have melded together.
6. Taste and adjust seasoning as needed.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 20 minutes
Garlic and Herb Roasted Chickpeas
Elevate your snack game with this easy-to-make recipe that combines the nutty flavor of chickpeas with the pungency of garlic and herbs.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 2 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried oregano
– 1 tsp dried thyme
– Salt and pepper to taste
– Optional: paprika, cumin, or other spices of your choice
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, mix together chickpeas, garlic, olive oil, oregano, thyme, salt, and pepper until well combined.
3. Spread the mixture on a baking sheet lined with parchment paper.
4. Roast in the preheated oven for 30-40 minutes or until crispy and golden brown.
5. Remove from the oven and sprinkle with optional spices if desired.
6. Let cool completely before serving.
Cooking Time: 30-40 minutes
Canned Chickpea and Avocado Salad
A refreshing and healthy salad that’s perfect for a quick lunch or dinner. This recipe combines the creaminess of avocado with the nutty flavor of chickpeas, all in one delicious bowl.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 ripe avocados, diced
– 1/4 cup red onion, thinly sliced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the chickpeas, avocado, and red onion.
2. Squeeze the lemon juice over the top and toss gently to combine.
3. Season with salt and pepper to taste.
4. Garnish with fresh cilantro leaves, if desired.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Easy Canned Chickpea Hummus
Easy Canned Chickpea Hummus Recipe
A classic Middle Eastern dip that’s quick and easy to make with just a few ingredients! This recipe uses canned chickpeas for added convenience.
Ingredients:
– 1 (15 oz) can chickpeas, drained and rinsed
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons tahini
– 2 tablespoons olive oil
– 1 tablespoon water
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, garlic, and salt.
2. Blend until smooth, stopping to scrape down the sides of the bowl as needed.
3. Add tahini, olive oil, and water. Blend until creamy and well combined.
4. Taste and adjust seasoning if desired.
Cooking Time: 5-7 minutes (depending on blender speed)
Serve with pita bread, vegetables, or crackers for a delicious snack or appetizer!
Mediterranean Canned Chickpea Stew
A hearty and flavorful stew that combines the simplicity of canned chickpeas with the rich flavors of Mediterranean spices.
Ingredients:
– 1 (15 oz) can chickpeas, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 2 tbsp olive oil
– 1 tsp smoked paprika
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onion, garlic, and red bell pepper; cook until the vegetables are tender, about 5 minutes.
3. Stir in the chickpeas, diced tomatoes, smoked paprika, and oregano.
4. Season with salt and pepper to taste.
5. Simmer for 10-15 minutes or until the flavors have melded together.
6. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 20-25 minutes
Canned Chickpea and Spinach Soup
This comforting soup is a perfect blend of creamy texture, nutty flavor, and nutrient-rich ingredients. Whip it up for a quick and easy meal that’s packed with protein and fiber.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Drain and rinse the chickpeas, then add them to the pot along with the vegetable broth.
5. Bring the mixture to a boil, then reduce heat and simmer for 10-12 minutes or until the flavors have melded together.
6. Stir in the fresh spinach leaves and cook until wilted.
7. If desired, stir in the heavy cream or half-and-half to add a creamy texture.
8. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Crispy Canned Chickpea Tacos
Transform humble canned chickpeas into a flavorful and crispy taco filling with just a few simple steps.
Ingredients:
– 1 (15 oz) can chickpeas, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, salsa, shredded lettuce, diced tomatoes
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until translucent, about 3 minutes.
3. Add garlic, cumin, and chili powder; cook for an additional minute.
4. Stir in chickpeas and season with salt and pepper to taste.
5. Transfer mixture to a baking dish and bake for 20-25 minutes or until crispy and golden brown.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos by spooning chickpea mixture onto tortillas and adding desired toppings.
Cooking Time: 40-50 minutes
Canned Chickpea and Tomato Pasta
Quick and Easy Canned Chickpea and Tomato Pasta Recipe
A flavorful and nutritious pasta dish that’s ready in just 15 minutes! This recipe is perfect for a busy weeknight dinner or a quick lunch option.
Ingredients:
– 1 cup cooked pasta (such as penne or fusilli)
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 can crushed tomatoes (14.5 oz), drained
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the garlic and sauté for 1-2 minutes until fragrant.
4. Add the chickpeas, crushed tomatoes, salt, and pepper. Stir well to combine.
5. Simmer the mixture for 5-7 minutes or until the sauce has thickened slightly.
6. Add cooked pasta to the skillet and toss with the chickpea-tomato mixture.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15 minutes
Smoky Canned Chickpea Burgers
A game-changing twist on traditional veggie burgers, these smoky chickpea patties are packed with flavor and texture.
Ingredients:
– 1 can chickpeas (15 oz)
– 1/4 cup breadcrumbs
– 2 tbsp smoked paprika
– 1 tsp garlic powder
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 cup finely chopped red onion
– 1/4 cup ketchup
– 2 tbsp olive oil
Instructions:
1. Drain and rinse the chickpeas.
2. In a medium bowl, mash the chickpeas using a fork or a potato masher until mostly smooth.
3. Add breadcrumbs, smoked paprika, garlic powder, salt, and black pepper to the bowl. Mix well.
4. Stir in chopped red onion and ketchup.
5. Using your hands, shape the mixture into 2-3 patties, depending on desired size.
6. Heat olive oil in a non-stick skillet over medium heat. Cook patties for about 4 minutes per side, or until golden brown and crispy.
7. Serve on a bun with your favorite toppings.
Cooking Time: About 8-10 minutes
Canned Chickpea and Sweet Potato Hash
A hearty and nutritious hash made with canned chickpeas, roasted sweet potatoes, and a hint of spice.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 large sweet potatoes, peeled and diced
– 2 tbsp olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tsp ground cumin
– Salt and pepper, to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tbsp olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add chickpeas to the skillet and stir to combine with onion mixture.
5. Once sweet potatoes are done, add them to the skillet and stir to combine with chickpea mixture.
6. Season with cumin, salt, and pepper to taste.
7. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 30-40 minutes
Lemon and Cumin Canned Chickpea Dip
Brighten up your snack game with this zesty and aromatic dip, perfect for veggie sticks, pita chips, or crackers.
Ingredients:
– 1 (15 oz) can chickpeas, drained and rinsed
– 2 tbsp freshly squeezed lemon juice
– 1 tsp ground cumin
– 1/4 tsp salt
– 1/4 cup plain Greek yogurt
– 1 clove garlic, minced
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. In a medium bowl, mash the chickpeas with a fork until mostly smooth.
2. Add lemon juice, cumin, salt, and garlic; mix well to combine.
3. Stir in Greek yogurt until fully incorporated.
4. Taste and adjust seasoning as needed.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 5 minutes (plus chilling time)
Serve chilled, garnished with chopped herbs if desired. Enjoy!
Canned Chickpea and Kale Stir-Fry
This recipe is a flavorful and healthy twist on traditional stir-fries, using canned chickpeas and kale for added convenience. With just 15 minutes of cooking time, you can have a delicious and nutritious meal ready in no time.
Ingredients:
– 1 (14 oz) can chickpeas, drained and rinsed
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper, to taste
– Optional: red pepper flakes for added heat
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the chickpeas, soy sauce, salt, and pepper.
5. Add the chopped kale to the skillet, stirring until wilted.
6. Cook for an additional 2-3 minutes, or until the kale is tender.
7. Taste and adjust seasoning as needed.
Cooking Time: 15 minutes
Canned Chickpea and Coconut Curry
A flavorful and nutritious curry that’s perfect for a quick weeknight meal or a lunchtime boost. This recipe combines the convenience of canned chickpeas with the richness of coconut milk.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, diced
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper
– 1 can coconut milk (14 oz)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, curry powder, cumin, turmeric, and cayenne pepper. Cook for 1 minute.
4. Stir in chickpeas and coconut milk. Bring to a simmer.
5. Reduce heat to low and let curry simmer for 10-15 minutes or until heated through.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Herbed Canned Chickpea Flatbread
A flavorful and healthy twist on traditional flatbreads, this recipe combines the convenience of canned chickpeas with fresh herbs and spices.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 cups whole wheat flour
– 1/4 cup olive oil
– 1 tablespoon dried oregano
– 1 teaspoon garlic powder
– Salt, to taste
– Fresh parsley or cilantro leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a medium bowl, combine chickpeas, flour, olive oil, oregano, garlic powder, and salt. Mix until well combined.
3. Turn dough out onto a floured surface and knead for 5-7 minutes, until smooth and pliable.
4. Divide dough into 2-3 equal pieces, depending on desired flatbread size.
5. Roll out each piece into a thin circle, about 1/8 inch thick.
6. Place flatbreads on prepared baking sheet and bake for 15-20 minutes, or until crispy and golden brown.
7. Garnish with chopped fresh herbs, if desired.
Cooking Time: 15-20 minutes
Canned Chickpea and Quinoa Bowl
This nutritious bowl is a perfect combination of protein-rich chickpeas, fiber-packed quinoa, and crunchy vegetables, all coming together in a delicious and easy-to-make dish.
Ingredients:
– 1 can chickpeas (15.5 oz), drained and rinsed
– 1 cup cooked quinoa
– 1/2 cup chopped red bell pepper
– 1/2 cup chopped cucumber
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– Salt and pepper, to taste
Instructions:
1. In a medium bowl, combine the chickpeas, quinoa, bell pepper, cucumber, and cilantro.
2. Squeeze the lemon juice over the mixture and toss to coat.
3. Season with salt and pepper to taste.
4. Serve warm or at room temperature.
Cooking Time: 10 minutes (assuming cooked quinoa)
Canned Chickpea and Roasted Vegetable Medley
A hearty and healthy medley of roasted vegetables paired with the convenience of canned chickpeas, perfect for a quick weeknight dinner or lunch.
Ingredients:
– 1 can (15 oz) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small onion, chopped
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a bowl, toss the sweet potato, bell pepper, and zucchini with olive oil, salt, and pepper until they are evenly coated.
3. Spread the vegetables on a baking sheet in a single layer. Roast for 25-30 minutes or until tender and lightly caramelized.
4. Add the chickpeas to the bowl with any remaining vegetable drippings and toss to coat.
5. Serve the roasted vegetables alongside the chickpea mixture, garnished with lemon wedges if desired.
Cooking Time: 45-50 minutes
Canned Chickpea and Tahini Wrap
A creamy and nutritious wrap that combines the convenience of canned chickpeas with the richness of tahini.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 tbsp tahini
– 1/4 cup lemon juice
– 1/4 cup water
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 large flour tortilla
– Optional toppings: chopped cilantro, diced tomatoes, shredded carrots
Instructions:
1. In a blender or food processor, combine chickpeas, tahini, lemon juice, water, and garlic powder. Blend until smooth.
2. Taste and adjust seasoning as needed.
3. Warm the tortilla in the microwave for 10-15 seconds.
4. Spread the chickpea-tahini mixture onto the tortilla, leaving a 1-inch border around the edges.
5. Add your desired toppings, if using.
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
Cooking Time: 5 minutes
Canned Chickpea and Lentil Stew
A comforting and nutritious stew that’s perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 1 can lentils (15 oz)
– 2 cups vegetable broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon cumin
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, and red bell pepper in a little water until tender.
2. Add the chickpeas, lentils, vegetable broth, cumin, salt, and pepper. Stir well.
3. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
4. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 20-25 minutes
Summary
Are you looking for quick and easy recipe ideas that use canned chickpeas? Look no further! This article features 18 delicious recipes perfect for busy nights. From spicy curries to crunchy tacos, and from creamy hummus to hearty stews, there’s something for everyone. These simple and satisfying dishes are great for a weeknight dinner or a quick lunch. Plus, they’re all easy to make with canned chickpeas as the main ingredient. Whether you’re a busy professional or a parent on-the-go, these recipes will become your new go-to’s.