The Ultimate Guide to Cooking Chickpeas: Tips, Tricks, and Recipes

Let’s be honest, chickpeas are a kitchen staple for a reason. They're incredibly versatile, packed with protein and fibre, and oh-so-delicious! I've been using chickpeas in my cooking for years, experimenting with different recipes and techniques. And let me tell you, they never disappoint. Whether you're looking for a simple weeknight dinner or a show-stopping party appetizer, chickpeas are always up for the challenge.

This guide is a culmination of everything I've learned about cooking chickpeas, from mastering the basics to exploring more creative and delicious dishes. I'll share my tips and tricks, favourite recipes, and even a few secrets to making chickpeas even more irresistible. So, grab a cuppa, get comfy, and let's dive into the wonderful world of chickpeas together!

(Part 1) Mastering the Basics: Cooking Chickpeas from Scratch

Before we get to the fun stuff (recipes!), let's talk about the foundation: cooking chickpeas from scratch. This is a great way to get the freshest flavour and control over the texture. You can cook chickpeas from dried or canned, each with its own benefits.

Cooking Chickpeas from Dried:

dried chickpeas are a budget-friendly option, offering a blank canvas for flavour. However, they require a bit of planning, as they need to be soaked and simmered. But trust me, the effort is well worth it.

1. Soaking:

1. Sorting and Cleaning: First things first, give your dried chickpeas a quick look-over. Pick out any that look damaged or discoloured. Then, rinse them thoroughly in a fine-mesh sieve to remove any debris.
2. The Soak: Transfer the chickpeas to a large bowl and cover them with enough cold water to allow at least two inches of space above the chickpeas. Add a generous pinch of salt and, for quicker cooking, consider adding a tablespoon of baking soda. This helps to soften the chickpeas and can reduce the cooking time. Cover the bowl and let the chickpeas soak for at least 8 hours, or ideally overnight.

2. Cooking:

1. The Drain and Rinse: Drain the soaked chickpeas and rinse them again. They'll be plumped up and ready for cooking.
2. Simmering Time: Transfer the chickpeas to a large pot and cover them with fresh water, ensuring there's at least an inch of water above the chickpeas. Add a generous pinch of salt, bring the pot to a boil over high heat, then reduce the heat to low, cover the pot, and simmer for 45-60 minutes, or until tender but not mushy. You can check for tenderness by pressing a chickpea against the side of the pot. If it smashes easily, it's ready.
3. Ready to Use: Once cooked, drain the chickpeas and set them aside. They're ready to be used immediately or can be stored in the fridge for up to 3 days.

Cooking Chickpeas from Canned:

canned chickpeas are the ultimate shortcut for those busy weeknights. They're incredibly convenient and readily available. I always keep a couple of cans in my pantry, just in case. You can whip up a delicious meal in minutes with these little gems!

1. Drain and Rinse: Open the can and drain the chickpeas. Then, give them a thorough rinse with cold water. This helps to remove any excess salt and brightens up their flavour.
2. Ready to Go: The chickpeas are now ready to be used in your favourite recipes.

(Part 2) Tips and Tricks: Getting the Most Out of Your Chickpeas

Now that you know how to cook your chickpeas, let's talk about taking your culinary game to the next level with these simple yet powerful tips and tricks.

1. Enhancing Flavour:

Chickpeas have a naturally subtle, earthy flavour that makes them incredibly versatile. Let's explore ways to amplify those flavour notes:

1. Roasting: This is my favourite way to bring out the nutty, toasty flavour of chickpeas. Simply toss them with olive oil, salt, and your favourite spices, spread them on a baking sheet, and roast until golden brown and crispy. They're perfect as a snack, salad topper, or a crunchy ingredient in granola. For a smoky twist, add a little smoked paprika to your roasting mixture.
2. Spice Blends: Experimenting with different spice blends adds depth and complexity to your chickpeas. My go-to's include cumin, coriander, turmeric, and a pinch of chili powder for a little heat. For a Mediterranean vibe, I use a combination of oregano, thyme, and garlic powder.
3. Lemon Juice: A squeeze of lemon juice adds a bright and tangy flavour to chickpeas, making them ideal for salads and dips. It's a fantastic way to add a refreshing touch to your dishes.

2. Texture Matters:

Texture plays a crucial role in making delicious chickpea dishes. Here's how to achieve the perfect texture for different dishes:

1. Tender and Creamy: For creamy soups and dips, you want chickpeas that are cooked until very tender and almost falling apart. If using canned chickpeas, you can mash them with a fork or potato masher to create a smooth, creamy texture.
2. Firm and Whole: For salads, stews, and curries, you want chickpeas that are cooked until tender but still hold their shape. This ensures a satisfying bite with each spoonful.
3. Crispy and Crunchy: For a snack or a salad topper, you want chickpeas that are roasted until crispy and crunchy. Make sure you don't overcrowd the baking sheet so that they have enough room to crisp up evenly.

3. Beyond the Basics:

Here are a few more tips to help you make the most of your chickpeas:

1. Storage is Key: Store cooked chickpeas in an airtight container in the fridge for up to 3 days. To freeze chickpeas, spread them in a single layer on a baking sheet, freeze them solid, then transfer them to a freezer bag. This will prevent them from sticking together.
2. Don’t Overcook: Overcooked chickpeas can become mushy and lose their texture. It’s best to check for tenderness regularly and remove them from the heat as soon as they’re cooked through.
3. Aquafaba Magic: The liquid from canned chickpeas, called aquafaba, is a fantastic substitute for egg whites in baking. It has a similar protein structure and can be used to make meringues, macarons, and even vegan mayonnaise!

(Part 3) Recipes to Inspire: Delicious Chickpea Dishes for Every Occasion

Ready for some delicious inspiration? Here are a few of my favourite chickpea recipes that are easy to make and absolutely delightful.

1. Easy chickpea salad

This is my go-to recipe for a quick and healthy lunch or light dinner. It's packed with flavour and protein, and you can customize it with whatever vegetables you have on hand.

Ingredients:

1. 1 can (15 ounces) chickpeas, drained and rinsed
2. 1/2 cup chopped red onion
3. 1/2 cup chopped cucumber
4. 1/4 cup chopped fresh parsley
5. 2 tablespoons olive oil
6. 2 tablespoons lemon juice
7. 1 teaspoon salt
8. 1/2 teaspoon black pepper

Instructions:

1. Combine all ingredients in a large bowl and stir to combine.
2. Chill for at least 30 minutes before serving.

2. Creamy chickpea curry

This curry is bursting with flavour and perfect for a comforting dinner. It's incredibly easy to make and can be adapted to your taste with different spices and vegetables.

Ingredients:

1. 1 tablespoon olive oil
2. 1 medium onion, chopped
3. 2 cloves garlic, minced
4. 1 teaspoon ground cumin
5. 1 teaspoon ground coriander
6. 1/2 teaspoon turmeric
7. 1/4 teaspoon cayenne pepper (optional)
8. 1 (14 ounce) can diced tomatoes, undrained
9. 1 (15 ounce) can chickpeas, drained and rinsed
10. 1 cup vegetable broth
11. 1/2 teaspoon salt
12. 1/4 teaspoon black pepper
13. Chopped fresh cilantro, for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, coriander, turmeric, and cayenne pepper (if using) and cook for 1 minute, stirring constantly.
3. Stir in the diced tomatoes, chickpeas, vegetable broth, salt, and pepper. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the sauce has thickened.
4. Garnish with chopped cilantro and serve with rice or naan bread.

3. Crispy Chickpea Snacks

These crispy chickpeas are the perfect healthy snack that's sure to satisfy those cravings. They're so addictive, you'll want to make a big batch!

Ingredients:

1. 1 can (15 ounces) chickpeas, drained and rinsed
2. 1 tablespoon olive oil
3. 1/2 teaspoon salt
4. 1/4 teaspoon black pepper
5. 1/4 teaspoon garlic powder
6. 1/4 teaspoon paprika

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C).
2. Spread chickpeas in a single layer on a baking sheet lined with parchment paper.
3. In a small bowl, combine the olive oil, salt, pepper, garlic powder, and paprika.
4. Drizzle the chickpeas with the olive oil mixture and toss to coat.
5. Roast for 20-25 minutes, or until golden brown and crispy, tossing halfway through.
6. Let cool completely before serving.

(Part 4) Going Beyond the Basics: Exploring More Creative Chickpea Dishes

You've mastered the basics and have a few delicious recipes under your belt. Now let's get creative! Here are some exciting ways to expand your chickpea horizons.

1. Falafel:

Falafel, a popular Middle Eastern street food, is made from chickpeas, herbs, and spices. It's often served in a pita bread with hummus, tahini sauce, and fresh vegetables.

You can find countless falafel recipes online, but it's actually quite simple to make. Just blend cooked chickpeas, onions, garlic, herbs, and spices until smooth. Then, form the mixture into small patties and fry them until golden brown and crispy. Serve them in pita bread with your favourite toppings, and you'll have a flavour explosion in your mouth.

2. Hummus:

Hummus is a delicious and versatile dip made from chickpeas, tahini, lemon juice, garlic, and olive oil. It's a staple in Middle Eastern cuisine and is perfect for dipping vegetables, crackers, or even spreading on bread.

Making hummus is surprisingly easy. Simply combine all of the ingredients in a food processor and blend until smooth. You can experiment with different flavours by adding spices, herbs, or roasted vegetables.

3. chickpea flour Dishes:

Chickpea flour, also known as besan, is a versatile gluten-free ingredient with a slightly nutty flavour. It's a great option for those with gluten sensitivities and opens up a world of delicious possibilities.

Here are a few ideas for using chickpea flour:

1. Pancakes and Crepes: Chickpea flour makes a great base for pancakes and crepes, giving them a slightly chewy texture and a nutty flavour.
2. Pakoras: Pakoras are Indian fritters made with chickpea flour and vegetables. They're crispy on the outside and soft on the inside, perfect as a snack or appetizer.
3. Bread: Chickpea flour can be used to make gluten-free bread. It has a slightly dense texture but is still delicious and satisfying.

4. chickpea fritters:

These fritters are a fantastic way to use up leftover cooked chickpeas. They're easy to make and can be served as a snack, appetizer, or even a light meal.

To make chickpea fritters, simply mash cooked chickpeas with spices, herbs, and your favourite vegetables. Then, form the mixture into patties and fry them until golden brown and crispy. Serve them with a dipping sauce of your choice.

(Part 5) Chickpeas in Everyday Cooking

Chickpeas are incredibly versatile and can be incorporated into a wide range of dishes. Here are a few ideas to inspire you and help you use chickpeas in your everyday cooking:

1. Salads:

Chickpeas add a hearty and satisfying element to salads. They provide protein and fibre and make a great alternative to meat or cheese.

Try adding chickpeas to a simple green salad, a Mediterranean salad with feta cheese and olives, or a hearty salad with roasted vegetables and quinoa.

2. Soups:

Chickpeas are a fantastic addition to soups, adding a creamy texture and a nutty flavour.

Try using chickpeas in a lentil soup, a vegetable soup, or a creamy tomato soup.

3. Stews:

Chickpeas are a perfect ingredient for hearty stews, adding a satisfying texture and a protein boost.

Try adding chickpeas to a vegetable stew, a beef stew, or a chicken stew.

4. pasta dishes:

Chickpeas can also be used to add protein and flavour to pasta dishes.

Try adding chickpeas to a pasta salad, a chickpea pasta bake, or a pasta sauce.

5. Breakfast Dishes:

Don’t limit chickpeas to just dinner! They can also shine in breakfast dishes.

Try adding chickpeas to a breakfast bowl, a smoothie, or even a chickpea flour pancake.

(Part 6) Chickpeas for the Picky Eater

We all know the struggle of getting picky eaters to try new things. But chickpeas can be a sneaky way to get them eating a bit more healthily. Here are a few tips to make chickpeas more appealing to kids:

1. Get Creative with Shapes:

Kids love fun shapes! Try making chickpea shapes with cookie cutters, cutting them into fun shapes like stars, hearts, or animals. This can make chickpeas seem more appealing to kids and make mealtime a little more exciting.

2. Make It Fun to Dip:

Dipping is always a hit with kids. Serve chickpeas with a tasty dip like hummus, salsa, or even guacamole. This makes chickpeas a more engaging food and can encourage them to try new flavours.

3. Hide Them in Favourite Dishes:

If your kids are hesitant to try chickpeas on their own, try adding them to their favourite dishes. You can sneak them into meatballs, muffins, or even mac and cheese without them knowing! This is a great way to introduce them to chickpeas gradually.

4. Be Patient and Persistent:

It takes time for kids to develop a taste for new foods. Be patient and keep offering chickpeas in different ways. Try offering them in a variety of dishes, textures, and flavours. Eventually, they’ll come around!

(Part 7) chickpea nutrition: Why You Should Love These Little Beans

Chickpeas are a nutritional powerhouse! They’re packed with protein, fibre, and essential vitamins and minerals. Here are a few reasons why you should embrace the nutritional goodness of chickpeas:

1. A Protein Powerhouse:

Chickpeas are a great source of plant-based protein. One cup of cooked chickpeas contains about 15 grams of protein, which is more than the amount found in a cup of milk. Protein is essential for building and repairing tissues, and it also helps you feel full and satisfied after meals.

2. High in Fibre:

Chickpeas are also a good source of dietary fibre, which is important for digestive health. Fibre helps to regulate bowel movements, lower cholesterol levels, and control blood sugar levels. It can also help you feel full and satisfied after meals.

3. Packed with Vitamins and Minerals:

Chickpeas are a good source of several essential vitamins and minerals, including iron, folate, magnesium, and potassium. These nutrients are important for a variety of bodily functions, including energy production, cell growth, and immune function.

4. Low in Fat and Calories:

Chickpeas are relatively low in fat and calories. This makes them a great choice for those who are watching their weight and looking for a healthy and satisfying option.

5. Versatile and Affordable:

Chickpeas are a versatile ingredient that can be used in a wide range of dishes. They’re also affordable, making them a budget-friendly option for healthy meals.

(Part 8) FAQs: Your Chickpea Questions Answered

I get so many questions about chickpeas, and I’m happy to answer them. Let’s dive in!

1. Are chickpeas gluten-free?

Yes, chickpeas are naturally gluten-free! This makes them a great option for people with celiac disease or gluten sensitivity.

2. How long do chickpeas last in the fridge?

Cooked chickpeas will last for up to 3 days in the fridge, stored in an airtight container.

3. Can you freeze chickpeas?

Yes, you can freeze chickpeas. Spread them in a single layer on a baking sheet, freeze them solid, then transfer them to a freezer bag. This will prevent them from sticking together.

4. How do you know when chickpeas are cooked?

Chickpeas are cooked when they are tender but not mushy. You can check for tenderness by pressing a chickpea against the side of the pot. If it easily smashes, it’s ready.

5. What are some good substitutes for chickpeas?

If you’re looking for a substitute for chickpeas, you can use other legumes, such as lentils or kidney beans. However, they might have a slightly different flavour and texture.

There you have it! My ultimate guide to cooking chickpeas. Remember, cooking with chickpeas should be fun, and don't be afraid to experiment. You never know what delicious creations you might come up with. Now get cooking and enjoy the amazing versatility of chickpeas!