Canned Chickpeas: Easy Recipes and Cooking Tips

Right, let’s talk chickpeas! You know, those little beige beauties that have become a staple in my kitchen. They’re so versatile, and honestly, they’re a real lifesaver when you’re looking for a quick and easy meal. This article is all about exploring the world of canned chickpeas. I’m going to share some of my favourite recipes, along with some tips and tricks I’ve picked up over the years. So, grab your favourite mug, brew yourself a cuppa, and let’s get cooking!

(Part 1) The Chickpea Chronicles: My Love Affair with canned beans

I’ve always been a bit of a bean fan. Growing up, my mum would whip up the most amazing lentil soup and baked bean casseroles. But it wasn’t until I moved out and started cooking for myself that I really discovered the magic of chickpeas. They’re so easy to use, and they add a lovely texture and flavour to everything.

Honestly, I can’t imagine my pantry without a couple of cans of chickpeas hanging around. They’re perfect for a quick mid-week meal, and they’re always a hit at dinner parties.

The Convenience Factor

Let’s face it, life gets busy. Between work, family, and social life, it can be hard to find the time and energy to cook elaborate meals. That’s where canned chickpeas come in handy. They’re already cooked and ready to use, which means I can whip up a delicious meal in a matter of minutes.

No soaking, no boiling, just open a can, rinse, and you’re good to go! It’s the perfect solution for those nights when you’re feeling tired or just don’t have much time.

A nutritional powerhouse

Besides being convenient, chickpeas are also a nutritional powerhouse. They’re packed with protein, fibre, and essential vitamins and minerals. They’re also a good source of iron, which is great for those of us who struggle to get enough.

I find that adding chickpeas to my meals helps me feel fuller for longer, which is a huge bonus when you’re trying to maintain a healthy lifestyle.

Did you know that just half a cup of chickpeas provides about 15 grams of protein? That’s more than you’d find in an egg! And their fibre content is fantastic for digestion and keeping you feeling full. They’re also a good source of folate, which is essential for pregnant women and helps with cell growth and development.

(Part 2) Unleashing the Chickpea: Cooking Tips and Tricks

Now, let’s get into the nitty-gritty of cooking with chickpeas.

Draining and Rinsing: A Must-Do

The first step is always draining and rinsing the chickpeas. You want to get rid of the excess liquid and any lingering saltiness. It’s a simple step, but it makes a world of difference in the flavour of your dishes.

I usually just dump the chickpeas into a colander and give them a good rinse under the tap. If you’re feeling fancy, you can soak them in cold water for a few minutes to remove any excess salt.

Experimenting with Textures

One of the things I love about chickpeas is their versatility. You can use them whole, mashed, or even blended into a smooth paste.

• For salads and soups, I prefer to use whole chickpeas, as they add a lovely texture and bite.
• For dips and spreads, I like to mash them with a fork or blend them until smooth. You can even use an immersion blender for a really smooth consistency.
• For vegetarian burgers and falafel, I blend them into a paste with other ingredients, like onions, garlic, and herbs. I find that a food processor works best for this, but a blender will do in a pinch.

Playing with Flavours

Chickpeas are a blank canvas when it comes to flavour. They absorb the flavours of whatever you cook them with.

Here are some of my favourite ways to flavour chickpeas:

• Spice it up: Add cumin, coriander, turmeric, paprika, and chilli powder for a warm and spicy kick. I like to roast my chickpeas with these spices for a really intense flavour.
• Go Mediterranean: Use lemon juice, olive oil, garlic, and oregano for a fresh and zesty flavour. This combination works beautifully in salads and dips.
• Get smoky: Add smoked paprika or chipotle powder for a smoky flavour. This is perfect for adding a depth of flavour to stews and soups.
• Embrace the sweet: Roast chickpeas with maple syrup, cinnamon, and nutmeg for a sweet and savoury snack. I love to use these roasted chickpeas as a topping for yogurt or salads.

(Part 3) chickpea recipes: From Simple to Spectacular

Right, now for the fun part: the recipes! I’ve got a whole bunch of easy and delicious chickpea recipes up my sleeve. Let’s dive in.

1. The Classic chickpea salad

This is a simple but satisfying salad that’s perfect for lunch or a light dinner.

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1/2 red onion, finely chopped
• 1/2 cup chopped fresh parsley
• 1/4 cup lemon juice
• 1/4 cup olive oil
• Salt and pepper to taste

Instructions:

• Combine all ingredients in a bowl and toss to coat.
• Refrigerate for at least 30 minutes before serving. This allows the flavours to meld and the salad to chill.

To add a bit of crunch, you can add chopped celery or a handful of toasted pine nuts. And if you’re feeling fancy, you can dress up the salad with a sprinkle of crumbled feta cheese or a drizzle of balsamic glaze.

2. Quick and Easy chickpea curry

I’m a huge fan of Indian food, and this curry is a quick and easy way to satisfy those cravings.

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch piece of ginger, grated
• 1 tablespoon curry powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon garam masala
• 1 cup vegetable broth
• Salt and pepper to taste
• Chopped fresh cilantro for garnish

Instructions:

• Heat some oil in a pot over medium heat and sauté the onion, garlic, and ginger until softened.
• Add the curry powder, cumin, turmeric, and garam masala and cook for 1 minute, stirring constantly. This allows the spices to bloom and release their aromas.
• Add the chickpeas and vegetable broth and bring to a boil.
• Reduce heat to low, cover, and simmer for 15 minutes, or until the sauce has thickened. This gives the flavours time to meld and the chickpeas to absorb the spices.
• Season with salt and pepper to taste and garnish with chopped cilantro.

You can easily adjust the spice level to your liking. If you prefer a milder curry, reduce the amount of chilli powder. And for a richer flavour, add a splash of coconut milk at the end.

3. Chickpea and Spinach Frittata

A simple and satisfying breakfast or brunch dish that’s full of flavour and protein.

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 cup chopped spinach
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 6 eggs
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• Olive oil for greasing

Instructions:

• Preheat oven to 350°F (175°C).
• Heat some olive oil in a large oven-safe skillet over medium heat.
• Add the onion and garlic and cook until softened.
• Add the spinach and cook until wilted.
• Add the chickpeas and cook for a couple of minutes.
• In a bowl, whisk together the eggs, Parmesan cheese, salt, and pepper.
• Pour the egg mixture over the chickpeas and spinach in the skillet.
• Bake for 20-25 minutes, or until the frittata is set.

For a variation, you can add other vegetables, like diced bell peppers, mushrooms, or zucchini. You can also sprinkle in some chopped fresh herbs, like basil or parsley, for an extra burst of flavour.

4. Crunchy Roasted Chickpeas

A healthy and delicious snack that’s perfect for munching on.

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Your favourite spices (e.g., paprika, cumin, garlic powder)

Instructions:

• Preheat oven to 400°F (200°C).
• Line a baking sheet with parchment paper. This helps to prevent the chickpeas from sticking.
• In a bowl, toss the chickpeas with olive oil, salt, pepper, and your chosen spices. Make sure the chickpeas are evenly coated for even browning.
• Spread the chickpeas in a single layer on the baking sheet. This ensures they roast evenly.
• Roast for 20-25 minutes, or until golden brown and crispy. Keep an eye on them, as they can burn quickly.

You can experiment with different spice combinations to create your own unique flavour profiles. Try a blend of paprika, cumin, and garlic powder for a spicy and savory flavour. Or go for a sweet and salty kick with cinnamon, nutmeg, and a pinch of sea salt.

(Part 4) The Chickpea Beyond the Plate: Creative Uses

Canned chickpeas aren’t just for cooking. They have a whole host of other uses, too.

1. DIY chickpea flour

You can easily make your own chickpea flour (besan) at home. Simply blend dried chickpeas into a fine powder. This flour is gluten-free and incredibly versatile. You can use it to make everything from flatbreads to pancakes to fritters.

To make chickpea flour, simply dry out the chickpeas in a low oven (around 200°F) until they’re completely dry and brittle. Then, pulse them in a food processor until you have a fine powder. Store the flour in an airtight container in a cool, dry place.

2. Homemade Hummus

Hummus is a classic chickpea dip that’s perfect for dipping veggies, spreading on sandwiches, or even using as a sauce. You can find countless recipes online, but I find that a simple blend of chickpeas, tahini, lemon juice, garlic, and olive oil is all you really need.

A good hummus should be smooth and creamy, with a balance of nutty tahini flavour, tangy lemon, and a hint of garlic. Don't be afraid to experiment with different flavour combinations! Add a pinch of cumin, paprika, or smoked paprika for a more complex flavour.

3. Natural Beauty Products

Chickpeas are also a popular ingredient in natural beauty products. They’re rich in antioxidants and can help to exfoliate the skin and brighten the complexion. You can find chickpea-based face masks, scrubs, and even hair masks.

Chickpea masks are said to be good for oily skin, as they can help absorb excess oil and reduce breakouts. They can also help to soothe inflammation and reduce the appearance of acne scars.

(Part 5) The Chickpea FAQs: Answering Your Burning Questions

Now, let’s tackle some of the common questions people have about chickpeas.

1. Can I substitute canned chickpeas for dried chickpeas?

You absolutely can! Dried chickpeas are often preferred for certain recipes, but canned chickpeas are a great alternative. Just remember to drain and rinse them before using. You might need to adjust the cooking time slightly, as canned chickpeas are already cooked.

If using dried chickpeas, you’ll need to soak them overnight in plenty of water. After soaking, drain the chickpeas and cook them in fresh water until they’re tender. This can take anywhere from 45 minutes to an hour, depending on the age of the chickpeas.

2. How long do canned chickpeas last?

Canned chickpeas typically have a shelf life of 1-2 years, as long as they are stored properly. Once opened, they can be stored in the refrigerator for up to 3-4 days.

Store unopened cans of chickpeas in a cool, dry place. Once opened, transfer the chickpeas to an airtight container and store them in the refrigerator. You can also freeze them for longer storage.

3. Can I freeze canned chickpeas?

Yes, you can freeze canned chickpeas. Just make sure to drain and rinse them first. You can freeze them in an airtight container or freezer bag for up to 3 months.

Frozen chickpeas can be used directly in recipes without thawing. However, they might have a slightly different texture than fresh chickpeas.

4. Are chickpeas good for weight loss?

Chickpeas are a great addition to a weight loss diet. They’re packed with protein and fibre, which can help you feel fuller for longer. They’re also low in calories and fat.

The fibre in chickpeas helps to slow down digestion and keep you feeling full for longer, which can help reduce cravings and prevent overeating. They’re also a good source of protein, which helps to build and maintain muscle mass.

5. How do I tell if canned chickpeas are bad?

If canned chickpeas have a foul smell, have a slimy texture, or have visible mould, they have gone bad and should be discarded.

If you’re unsure whether or not your chickpeas are still good, give them a sniff test. If they smell off, it’s best to throw them out. You should also check the expiration date on the can.

(Part 6) The Chickpea’s Place in My World

Honestly, I can’t imagine my kitchen without canned chickpeas. They’re a staple in my pantry, and I use them in a variety of dishes.

From simple salads to hearty curries, chickpeas are always a crowd-pleaser. They’re also incredibly versatile and can be used in a variety of ways.

I’ve found that cooking with chickpeas is not only delicious but also incredibly satisfying. It’s a great way to incorporate more plant-based protein into your diet and enjoy a healthy and delicious meal.

(Part 7) Beyond the Basics: Experimenting with Chickpeas

Now, if you’re feeling adventurous, there’s a whole world of chickpea possibilities waiting to be explored.

1. Falafel: A Chickpea Delight

Falafel are crispy chickpea fritters that are popular in the Middle East. They’re typically served in pita bread with hummus, tahini sauce, and salad. You can find falafel at many Middle Eastern restaurants, or you can try making them at home.

To make falafel, simply blend chickpeas with herbs, spices, and onions into a paste. Form the paste into small balls or patties and deep fry them until golden brown and crispy.

2. Chickpea Flour Pancakes: A Gluten-Free Treat

If you’re looking for a gluten-free alternative to traditional pancakes, chickpea flour pancakes are a great option. They’re light and fluffy, and they have a slightly nutty flavour.

To make chickpea flour pancakes, simply whisk together chickpea flour, water, milk, and your favourite spices. Cook the batter on a hot griddle or pan until golden brown and cooked through.

3. Chickpea "Meatballs": A Plant-Based Solution

If you’re looking for a plant-based alternative to meatballs, chickpea meatballs are a great option. They’re packed with protein and flavour, and they can be used in a variety of dishes.

To make chickpea meatballs, blend chickpeas with breadcrumbs, herbs, spices, and vegetables. Form the mixture into small balls and bake or pan-fry them until golden brown and cooked through.

4. Chickpea "Tuna" Salad: A Vegan Twist

This is a fun and creative way to use chickpeas. Simply mash them together with vegan mayonnaise, celery, onion, and seasonings. It’s a delicious and healthy alternative to traditional tuna salad.

You can add a pinch of dill, parsley, or capers for extra flavour. This chickpea salad is great served on sandwiches, wraps, or salads.

(Part 8) The Last Word on Canned Chickpeas

So, there you have it! I hope this article has inspired you to get creative with canned chickpeas. They’re a versatile and delicious ingredient that can be used in a variety of dishes.

Whether you’re looking for a quick and easy meal, a healthy snack, or a creative culinary adventure, canned chickpeas are the perfect solution.

FAQs

Question	Answer
Can I use canned chickpeas in place of fresh chickpeas in a recipe?	Yes, you can! Canned chickpeas are already cooked, so they can be used directly in recipes. You may need to adjust the cooking time or liquid amounts depending on the recipe.
How long do canned chickpeas last?	Canned chickpeas typically have a shelf life of 1-2 years when stored unopened in a cool, dry place. Once opened, they can be stored in the refrigerator for 3-4 days.
Are canned chickpeas healthy?	Absolutely! They are a good source of protein, fiber, and essential vitamins and minerals. They are also a low-calorie and low-fat option.
How can I make canned chickpeas taste better?	You can enhance the flavor of canned chickpeas by seasoning them with spices, herbs, or lemon juice. You can also roast them in the oven for a crispy texture.
What are some creative ways to use canned chickpeas?	You can use chickpeas to make hummus, falafel, chickpea flour, vegetarian burgers, and more! Get creative and experiment with different recipes.

Happy cooking!