Straightforward Canned Chickpeas

December 20, 2025

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Right here’s learn how to cook dinner canned chickpeas in simply 5 minutes for a flavorful plant-based protein! This easy canned chickpea recipe makes a flexible meal element good for grain bowls, salads, and fast dinners.

Wish to know one in every of my favourite meal methods? These simple canned chickpeas present you learn how to make a bland can of beans style wonderful in 5 minutes!

This one is one in every of my high secrets and techniques to maintaining a healthy diet plant based mostly dinners. Actually, I don’t cook dinner from recipes each evening. Many nights I’ll make improv dinners utilizing what I discover within the pantry or fridge, together with these simple chickpeas! They’re nice for wholesome lunches or because the protein in a grain bowl. Actually, I ought to name these lifesaving chickpeas.

5 Substances for This Canned Chickpeas Recipe

Not everybody is aware of learn how to make chickpeas style nice. Actually, fairly a couple of individuals have informed me they will’t deal with the flavour or texture of chickpeas. So right here’s a trick to strive on these family members who’re chickpea haters. It takes 5 minutes and it makes them style like one thing completely new! Right here’s what to have on-hand to cook dinner canned chickpeas in a flash (or soar to the recipe to get began):

Canned chickpeas: Canned chickpeas are a staple in our pantry: we purchase tons directly! You can too use cooked chickpeas, in fact. Steer away from decreased sodium, since these are sometimes very bland.
Recent garlic: In a pinch you’ll be able to ¼ teaspoon garlic powder. However recent garlic is one of the simplest ways to instantaneous taste.
Smoked paprika: The smoked Spanish number of paprika provides simply the fitting smoky undertone (and you need to use it in numerous different recipes). Substitute commonplace paprika when you can’t discover it.
Olive oil and salt: Spherical out the seasonings.

5 Star Reader Overview

“Superb – as marketed, this recipe remodeled a can of chickpeas right into a scrumptious, nutritious facet dish in 5 minutes. I added cayenne pepper, cilantro, and a beneficiant squeeze of lemon. I’ll experiment with extra spices subsequent time!” -Kin

The way to Prepare dinner Canned Chickpeas

When you’ve obtained all of your substances assembled, it’s a bit of cake to cook dinner the canned chickpeas. Actually, it takes solely 5 minutes. Right here’s what to do:

Mince the garlic. The one chopping you’ll must do mincing one garlic clove. Not a professional at peeling and mincing? Go to The way to Mince Garlic.
Saute the garlic in olive oil for 1 minute. Prepare dinner till you begin to scent it and it’s scorching superbly, however earlier than it browns. This could take 30 seconds to 1 minute.
Prepare dinner the canned chickpeas, smoked paprika, and salt for two minutes. Prepare dinner simply till they’re simply warmed by means of. You’ll be amazed on the quantity of taste that comes by means of in only a few minutes of cooking.

Scaling for Meal Prep

This recipe is for 1 can of canned chickpeas. What number of servings that equates to relies on the way you’re serving it. The can usually signifies that it has 3 servings per container. However when you’re serving it as your most important plant based mostly protein, you’ll in all probability need extra like 2 servings per container to remain full.

Making a meal for 4? Simply double this recipe! It additionally stays properly within the fridge for two to three days, so you may make a bigger recipe and reheat for consuming all through the week.

Serving Strategies

There are such a lot of methods to serve these canned chickpeas to make a simple lunch or dinner! Listed here are a couple of serving solutions:

With pita triangles & recent veggies. Lower pita bread into triangles, then add sliced tomatoes and cucumbers sprinkled with a bit salt. Step it up by sprinkling with feta cheese.
As a grain bowl. Add quinoa or rice, recent veggies, kalamata olives, and tahini sauce. On the spot Greek bowl!
With roasted veggies. Make roasted veggies and use these chickpeas because the protein.
Over a candy potato. Make a baked candy potato, then high with tahini sauce and recent dill and parsley.
Chickpea Caesar salad. Add these to traditional Caesar salad to make a vegetarian dinner.

Dietary Advantages

Why eat canned chickpeas? This mighty legume is filled with the good things. Listed here are a couple of causes to like the garbanzo bean:

Wealthy in plant based mostly protein. 1 cup has 14.5 grams of protein, about 30% of your day by day protein wants (supply).
Wonderful supply of fiber. 1 cup additionally has 12.5 grams of fiber, about 50% of your day by day want (supply).
Might aid you handle your weight. Chickpeas are low calorie density, that means they supply few energy relative to the vitamins they include. The excessive protein and fiber additionally assist to satiate the urge for food and cut back calorie consumption at meals. (supply)

Storage and Serving Ideas

Leftovers retailer as much as 3 days refrigerated, and preserve their taste and texture properly. You may make them as much as 2 days upfront, however I might counsel consuming them as near the time of cooking as doable.

Dietary Notes

This simple canned chickpeas recipe is vegetarian, vegan, plant-based, dairy-free and gluten-free.

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