15 Vegan and Vegetarian Recipes Using a Can of Chickpeas (2024)

15 Vegan and Vegetarian Recipes Using a Can of Chickpeas (1)

Thanks to its mild flavor and buttery texture, the chickpea is one of the most versatile legumes around. It’s delicious any way you prep it: raw, baked, cooked with pasta, even added to sweet things like smoothies. We always keep a can on hand for simple snacks like roasted crunchy chickpeas and creamy hummus. But it’s also one of our favorite proteins for vegetarian-friendly dinners like quick curries.

Have a can or two of chickpeas hanging out in the back of your pantry? Then you’ve got yourself a hearty snack or filling meal. Read on for our 11 favorite ways to enjoy chickpeas, then let us know in the comments your favorite dishes with this all-purpose bean.

Crispy Oven-Baked Chickpeas

Want a salty snack but don’t have a bag of potato chips nearby? If you have a can of chickpeas, you’re just 30 minutes away from a crunchy, protein-rich treat. Plus, oven-baked chickpeas go so well in other dishes, too. They add some much-needed crunch to pastas, baked eggplants, and salads.

Preheat oven to 400 degrees.
Drain and rinse 1 can of chickpeas, then transfer to a lined baking sheet. Toss with 1 tablespoon of olive oil and 1 teaspoon of sea salt. (Though here’s where you can experiment with adding other flavors, like cumin, curry powder, za’atar seasoning. One teaspoon total of your preferred spice mix.)
Spread chickpeas evenly across the baking sheet and roast for 20-30 minutes, shaking the pan halfway through, until chickpeas are golden and crispy.

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Charred Iceberg Wedge Salad with Crispy Chickpeas

Charred Iceberg Steaks with Carrot Ginger Dressing, Crispy Chickpeas, and Pickled Onions

The wedge salad is a steakhouse classic for a reason. Paired with a creamy dressing and crunchy toppings, it’s almost as refreshing as a glass of water.

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Roasted Squash with Chickpeas, Lemon Yogurt Sauce, and Lots of Herbs

Roasted Squash with Chickpeas, Lemon Yogurt Sauce, and Lots of herbs

Round out your week with an everything-but-the-kitchen-sink Friday dinner. Roast up a bunch of veggies like hardy squash with a can of chickpeas and serve everything alongside a tangy yogurt sauce and lots of fresh herbs. It’s an easy way to use the last bits of your Misfits Market box and the perfect flavor-packed dish to end the week.

Chickpea and Swiss Chard Breakfast Hash

Chickpea and Swiss Chard Hash

Here, creamy chickpeas become the base for this filling dish, complete with vibrant rainbow Swiss chard and a homemade spice blend that uses things you likely already have in your pantry. Don’t forget the sunny side egg on top and you’ve got a protein-packed breakfast, brunch, or weekday lunch in minutes.

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Chickpea and Peanut Butter Smoothie

We love smoothies, especially when we’re able to make use of extra ingredients that have been hanging around in the freezerandpantry for a while. With this recipe, we’re using chickpeas in a totally new way by adding them for an added boost of protein and creaminess—and a welcome layer of nuttiness.

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Mediterranean Salad with Roasted Chickpeas

Roasted chickpeas are the perfect base for this Mediterranean-inspired salad, which is chock-full of so much produce from your Misfits Market box: cucumbers, tomatoes, onions. Packed with fresh herbs and veggies, there’s no better dish to kick off summer.

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Chickpea and Butternut Squash Coconut Curry

We combined sweet butternut squash and coconut milk to complement spicy green curry paste. Serve with chickpeas over basmati or jasmine rice, or even soft boiled potatoes. The best part is how quick this recipe comes together. You just might like it better than takeout.

Couscous Salad with Crispy Chickpeas

There’s no denying the convenience of having couscous on hand at all times. This teeny-tiny pasta cooks in just 5 minutes and absorbs flavors beautifully. Here, we use the couscous as a base and add some tomatoes and cucumbers, crispy chickpeas, and tangy feta. This is a weeknight meal at its finest.

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Chickpea Salad with Cucumbers, Tomatoes, and Feta

When it’s just too hot to turn on the oven, there’s nothing better than a refreshing, chilled salad that can be made in minutes. This Mediterranean-style salad is the perfect side dish to your warm-weather staples or it can be served as the main event. For even more protein, consider adding a cup of pre-cooked quinoa or sliced Kalamata olives for a briny twist.

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Crispy Chipotle Chickpea Sweet Potato Bundles

Looking for a delicious and filling plant-based dinner? You must try these Crispy Chipotle Sweet Potato Bundles. They’re slightly sweet, smoky, nutrient-dense, and 100% plant-based. Trust us, it’s the perfect recipe for when your body is craving all the veggies!

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Easy Falafel Platter

Chickpea Falafel Platter

Just like you won’t regretmaking your own hummus, you won’t look at boxed falafel mix the same way after whipping some up from scratch.

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Roasted Eggplant with Chickpea Falafel Topping

To this day, eggplant is one of Misfits Market’s most controversial veggies. Why? Because it’s abundant year round, we often feel that fatigue of just what to do with eggplant. If you’re a fan of crunchy roasted chickpeas, savory tahini sauce, and sweet fruit garnishes, consider combining it all together and topping it on roasted eggplant. You’ll be rewarded with a delicious meal that allows you to enjoy all that eggplant has to offer.

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15 Vegan and Vegetarian Recipes Using a Can of Chickpeas (14)

Creamy Coriander and Cumin Hummus

Creamy Coriander and Cumin Chickpea Hummus

Hummus is one of our always-in-rotation snacks. So reliable. So delicious. But lately we’ve been making it from scratch and realizing it should be treated as much more than a quick bite. You can slice raw veggies from your box and serve yourself a personal crudités platter.

Roasted Beet Hummus

Roasted Beet and Chickpea Hummus

With just a little knife work and some roasting, you’ll find that fresh beets are not only gorgeous inside but they’re a pretty amazing root veggie. Roasting the beets brings this crowd-pleasing dip a caramelized note, not to mention a brilliant hue.

Creamy Avocado Hummus

Once you try this silky avocado-laced hummus, you’ll never want to go back to the plain chickpea stuff. Part of the “cilantro tastes soapy” club? Feel free to swap in parsley for just as much fresh, herby flavor.

15 Vegan and Vegetarian Recipes Using a Can of Chickpeas (2024)

FAQs

Can you eat chickpeas out of the can? ›

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

Are canned chickpeas healthy? ›

Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.

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Are canned chickpeas vegan? ›

They are a staple in many cuisines around the world, including Middle Eastern, Indian, and Mediterranean. Canned chickpeas provide a convenient option for vegans, as they are pre-cooked and ready to use in a variety of dishes.

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How to add flavor to canned chickpeas? ›

To do this, I drain and rinse a can of chickpeas, then toss them with oil, salt, pepper, and any spices that I'm feeling. (I typically go with garlic powder, cumin, and smoked paprika, but anything will work.)

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Should you drain canned chickpeas? ›

Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish. Open your cans of beans using a can opener.

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What are the disadvantages of canned chickpeas? ›

Interference with medications. Canned chickpeas contain high amounts of potassium. Since people who are on certain medications, such as beta-blockers for heart disease, have increased levels of potassium in the blood, they should be careful about their potassium intake.

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What is the healthiest way to eat chickpeas? ›

"Chickpeas are wonderful to add directly to your dish—like salad, pasta, or soup—for extra protein and fiber," Cannon told us.

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Which is healthier chickpeas or garbanzo beans? ›

So really, there is no wrong answer. Both are correct! This unique, nutrient-packed bean has been popular in the Middle East for many years, as chickpeas are a staple ingredient in many of the region's most well-known dishes like hummus and falafel.

Are chickpeas one of your 5 a day? ›

Pulses and beans

A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas. Remember, however much of these you eat, beans and pulses can only count as a maximum of 1 portion of your 5 A Day.

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What is the liquid in a can of chickpeas called? ›

It's called aquafaba, and it's (basically) free! When we refer to aquafaba (as we often do in our cookbook on vegan cooking, Vegan for Everybody), we're talking about the liquid in a can of chickpeas. (We're not talking about the liquid in a can of any other beans.

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Why do vegetarians eat chickpeas? ›

Chickpeas are what's known as a complete protein because they contain all nine essential amino acids, which are building blocks that help our bodies function properly. “Chickpeas are also an excellent source of non-animal protein,” Lane adds. “They're great for vegetarians and vegans.”

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Why do vegans love chickpeas? ›

Chickpeas—also known as garbanzo beans—are loaded with heart-healthy fiber and contain a number of antioxidants, vitamins and minerals too. In addition, their high protein content makes them a valuable alternative for those that follow vegetarian and vegan diets.

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Can you eat chickpeas out of a can for salad? ›

Can I eat chickpeas from the can? Canned chickpeas are already cooked and ready to serve. This makes them so convenient to keep on hand when you need to add a quick protein to salads.

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Are chickpeas better in a can or dried? ›

Canned chickpeas are ready to eat at a moments notice. This makes them useful solutions for a quick meal. Dried chickpeas have the advantage of being very inexpensive, and giving the cook more control to choose their desired texture and to add their own seasonings. Both options can lead to amazing meals.

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Should I use chickpeas in a jar or can? ›

Nigella suggests using chickpeas drained from a jar, as they tend to be soft and easy to blend. Canned chickpeas can have a firmer and slightly more pebbly texture, which make it a bit more difficult to get a truly smooth texture.

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