Here’s how to cook canned chickpeas in just 5 minutes for a flavorful plant-based protein! This simple canned chickpea recipe makes a versatile meal component perfect for grain bowls, salads, and quick dinners.
Want to know one of my favorite meal tricks? These easy canned chickpeas show you how to make a bland can of beans taste amazing in 5 minutes!
This one is one of my top secrets to eating healthy plant based dinners. Honestly, I don’t cook from recipes every night. Many nights I’ll make improv dinners using what I find in the pantry or fridge, along with these easy chickpeas! They’re great for healthy lunches or as the protein in a grain bowl. Really, I should call these lifesaving chickpeas.
5 Ingredients for This Canned Chickpeas Recipe
Not everyone knows how to make chickpeas taste great. In fact, quite a few people have told me they can’t handle the flavor or texture of chickpeas. So here’s a trick to try on those loved ones who are chickpea haters. It takes 5 minutes and it makes them taste like something totally new! Here’s what to have on-hand to cook canned chickpeas in a flash (or jump to the recipe to get started):
- Canned chickpeas: Canned chickpeas are a staple in our pantry: we buy tons at once! You can also use cooked chickpeas, of course. Steer away from reduced sodium, since those are typically very bland.
- Fresh garlic: In a pinch you can ¼ teaspoon garlic powder. But fresh garlic is the best way to instant flavor.
- Smoked paprika: The smoked Spanish variety of paprika adds just the right smoky undertone (and you can use it in lots of other recipes). Substitute standard paprika if you can’t find it.
- Olive oil and salt: Round out the seasonings.
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How to Cook Canned Chickpeas
Once you’ve got all your ingredients assembled, it’s a piece of cake to cook the canned chickpeas. In fact, it takes only 5 minutes. Here’s what to do:
- Mince the garlic. The only chopping you’ll need to do mincing one garlic clove. Not a pro at peeling and mincing? Go to How to Mince Garlic.
- Saute the garlic in olive oil for 1 minute. Cook until you start to smell it and it’s sizzling beautifully, but before it browns. This should take 30 seconds to 1 minute.
- Cook the canned chickpeas, smoked paprika, and salt for 2 minutes. Cook just until they’re just warmed through. You’ll be amazed at the amount of flavor that comes through in just a few minutes of cooking.
Scaling for Meal Prep
This recipe is for 1 can of canned chickpeas. How many servings that equates to depends on how you’re serving it. The can generally indicates that it has 3 servings per container. But if you’re serving it as your main plant based protein, you’ll probably want more like 2 servings per container to stay full.
Making a meal for four? Just double this recipe! It also stays well in the refrigerator for 2 to 3 days, so you can make a larger recipe and reheat for eating throughout the week.
Serving Suggestions
There are so many ways to serve these canned chickpeas to make an easy lunch or dinner! Here are a few serving suggestions:
- With pita triangles & fresh veggies. Cut pita bread into triangles, then add sliced tomatoes and cucumbers sprinkled with a little salt. Step it up by sprinkling with feta cheese.
- As a grain bowl. Add quinoa or rice, fresh veggies, kalamata olives, and tahini sauce. Instant Greek bowl!
- With roasted veggies. Make roasted veggies and use these chickpeas as the protein.
- Over a sweet potato. Make a baked sweet potato, then top with tahini sauce and fresh dill and parsley.
- Chickpea Caesar salad. Add these to classic Caesar salad to make a vegetarian dinner.
Nutritional Benefits
Why eat canned chickpeas? This mighty legume is full of the good stuff. Here are a few reasons to love the garbanzo bean:
- Rich in plant based protein. 1 cup has 14.5 grams of protein, about 30% of your daily protein needs (source).
- Excellent source of fiber. 1 cup also has 12.5 grams of fiber, about 50% of your daily need (source).
- May help you manage your weight. Chickpeas are low calorie density, meaning they provide few calories relative to the nutrients they contain. The high protein and fiber also help to satiate the appetite and reduce calorie intake at meals. (source)
Storage and Serving Tips
Leftovers store up to 3 days refrigerated, and keep their flavor and texture well. You can make them up to 2 days in advance, but I would suggest eating them as close to the time of cooking as possible.
Dietary Notes
This easy canned chickpeas recipe is vegetarian, vegan, plant-based, dairy-free and gluten-free.
Easy Canned Chickpeas
Here’s how to cook canned chickpeas so that they taste amazing! This recipe transforms a bland can of beans into a meal in 5 minutes.
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Total Time: 5 minutes
- Yield: 2 to 3 1x
- Category: Component
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
- 15-ounce can chickpeas*
- 1 garlic clove
- 1 tablespoon olive oil
- ¼ teaspoon smoked paprika or regular paprika
- ½ teaspoon kosher salt
- 1 lemon wedge, optional
Instructions
- Drain and rinse the chickpeas. Mince the garlic.
- In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant but before it browns.
- Add the chickpeas, smoked paprika, salt, and several grinds of black pepper. Cook 2 minutes until warmed through. Serve immediately. Keep leftovers refrigerated for 2 to 3 days.
Notes
*Double this recipe to make 4 servings: leftovers save well refrigerated!
Storage notes: Leftovers store up to 3 days refrigerated, and keep their flavor and texture well. You can make them up to 2 days in advance, but I would suggest eating them as close to the time of cooking as possible.