26 Brilliant Ways to Use a Can of Chickpeas (Including a Genius 'Stoup')
Recipes and text by Christine Flynn; Produced by Aimee Nishitoba; Photography by Christie Vuong; Prop styling by Nicole Billark; Food styling by Sage Dakota.
As a pantry staple, canned chickpeas are one of the best; they're affordable, store well, and are rich in nutrients and protein. Chickpeas are also delicious and can be used in a variety of ways.
Here are a ton of ways to start using that stash of chickpeas in your pantry, from exciting tacos and dips to burgers, pizzas, wraps, curries and more. If you'd like to substitute dried chickpeas, see our notes below:
How To Substitute Dried Chickpeas For Canned
To substitute for a Canadian-sized can of chickpeas—that is, 540 ml, or 19 fluid ounces—you'll need to cook 3/4 cup dried chickpeas.
How To Cook Dried Chickpeas
Stovetop: Cover 2 cups rinsed chickpeas with 5 cups cold water in a pot. Set aside to soak for 6 to 8 hrs or overnight. Drain chickpeas, then add 6 cups fresh water and ½ tsp each salt and baking soda. Bring to a boil over high, then reduce heat to low. Simmer, covered, until chickpeas are tender, about 90 min.
Instant Pot: Combine 2 cups rinsed chickpeas with 5 cups cold water and ½ tsp each salt and baking soda in Instant Pot insert. Put the lid on. Close the pressure-release valve. Press Pressure Cook button, on High, and set for 50 min (it will take 10 min to come to pressure). When cooking finishes, carefully open pressure-release valve to depressurize, 2 to 3 min. Makes 5 cups.
What Is Aquafaba?
Don't throw the canning liquid, or aquafaba, out—it makes a great egg substitute in baking! The liquid in a can of garbanzos has a unique blend of proteins and starches that make it a champion at mimicking the properties of an egg.
Healthy Chickpea Salads And Bowls
Roasted Chickpea Salad with Hot Harissa Dressing (1 can)
Complete with crispy pita chips and sweet pomegranate seeds, this spicy yet refreshing salad will brighten your day. Get Irene Ngo's roasted chickpea salad with hot harissa dressing recipe.
Roasted Chickpea Salad (1 large can)
Full of flavour and easy to make, this is a salad you'll want over and over. Get our roasted chickpea salad recipe.
Fattoush (1 can)
Sometimes you just want a break from lettuce. This fattoush, a pita, chickpea, cucumber, tomato and herb-based salad, packs plenty of colour—and no romaine. Get our fattoush recipe.
Mediterranean Quinoa Bowl (1/2 can)
Cucumbers, tomatoes, chickpeas, hummus, tzatziki, avocado, quinoa and more come together in a sensational, healthy dinner bowl you can't wait to dig into. Get this Mediterranean quinoa bowl recipe.
Herbed Falafels Smashed Cucumber Salad (1 can)
Did you know? The majority of a cucumber's nutrients are found in the skin! (So leave the vegetable peeler alone tonight.) Get this herbed falafels smashed cucumber salad recipe.
Carrot, Halloumi And Chickpea Salad (1 large can)
A refreshing, no-cook dinner salad recipe. Get this carrot, halloumi and chickpea salad recipe.
Grilled Halloumi, Zucchini And Chickpea Salad (1 large can)
A summer salad with staying power. Grilled zucchini and halloumi cheese meet chickpeas and fresh herbs in a meal no one will be able to get enough of. Get our grilled halloumi, zucchini and chickpea salad recipe.
Quick Weeknight Chickpea Dinners
Tagine-Style Sticky Chicken (1 can)
This tagine-style dish is a fragrant and mouth-watering weeknight meal (bonus: it's put together with some of our favourite pantry ingredients). Get the tagine-style sticky chicken recipe.
Herby Tahini Chickpeas With Red Pepper Sauce And Feta Cucumber Salad (2 cans)
We all crave more fresh vegetables and bright flavours in spring, and this dish ticks those boxes. Plus, you can throw it together in 25 minutes—even less if the sauce is prepped ahead of time. Get Christine Flynn's herby tahini chickpeas with red pepper sauce and feta cucumber salad recipe.
Jamie Oliver's Chickpea Arrabbiata (1/2 can)
Fast, spicy and delicious, this is the perfect midweek meal to put a smile on your face. Get Jamie Oliver's chickpea arrabbiata recipe.
Nigella Lawson's Smashed Chickpeas With Garlic, Lemon And Chile (4 cans)
"There is not a way I don’t like a chickpea or, indeed, a time when I couldn’t eat mashed potatoes, and this is a very happy combination of both, while being very gratifyingly its own thing. It offers comfort, uplift, aromatic zing, and ease—just what you want when lacking time or energy or both. While I eat this all the year round, I do think of it as the perfect summer version of a bowl of wintry mashed potatoes. And cold, this bumpy chickpea mash is wonderful as a kind of tahini-free hummus," Nigella Lawson says. Get her smashed chickpeas with garlic, lemon and chile recipe.
Curried Lamb Tortillas (1/2 can)
The sauté pan does most of the work, then it’s all about assembly—starring a creamy yogurt base, fresh mint and bright citrus finish. Get this curried lamb tortillas recipe.
Chickpea Banh Mi Sandwich (1 can)
Turn that can of chickpeas into a quick, no-cook hearty sandwich filling packed with protein and flavour. Get our chickpea banh mi recipe.
Chickpea And Lentil Falafel Burgers (1/2 can)
These delicious burgers will impress vegetarians and meat lovers alike. Top with your favourite ingredients and enjoy! Get our chickpea-falafel burger recipe.
Red Pepper Falafel Cakes (1 can)
These falafel and veggie-filled pitas are a fun and fast vegetarian dinner, packed with protein. Get the red pepper falafel cakes recipe.
Sheet Pan Roasted Veggies & Chickpeas Bowl (1 can)
Roasted vegetables pack crisp texture and great caramelized flavour into every bite of this healthy dinner dish. Get this sheet pan roasted vegetables and chickpeas bowl recipe.
Chickpea Naan Pizza With Vegetables (1/2 can)
Take pizza night on a world tour, starting with this hearty vegetarian chickpea pizza with lime raita. Get our chickpea naan pizza with vegetables recipe.
Sheet Pan Aloo Gobi And Chickpeas With Coconut Raita (1 can)
This plant-based Indian-inspired sheet pan dinner requires both minimal prep and clean up. Get this sheet pan aloo gobi and chickpeas with coconut raita recipe.
Cauliflower Chickpea Wraps (1 can)
This roasted vegetable wrap also makes a great portable picnic dish. Get this cauliflower chickpea wraps recipe.
Hearty Chickpea Curries and Stews
Big Batch Moroccan Chili (2 cans)
Two recipes in one, this 45-minute chili is a speedy weeknight dish that doubles as a comforting Moroccan shepherd's pie with just two extra ingredients. Get our big-batch Moroccan chili recipe.
Creamy Vegetable Coconut Curry (1 can)
Serving tip: Make this meal gluten-free by serving the curry over basmati rice. Get the creamy vegetable coconut curry recipe.
Slow Cooker Moroccan Butternut Squash And Vegetable Stew (1 can)
Hearty, warming and easy. 15 minutes to prep, pop it in the slow cooker before work and done. Get our slow cooker Moroccan butternut squash and vegetable stew recipe.
Toasted Orzo, Chickpea and Tomato "Stoup" (1 large can)
This dish is a riff off on sopa de fideos, a soup of noodles fried in chicken fat and topped with tomato broth—and a total comfort food when deputy food editor Chantal Braganza was growing up. Get her toasted orzo, chickpea and tomato "stoup" recipe.
Chickpea & Sweet Potato Curry (1 can)
This gluten-free, one-pot recipe is perfect for busy weeknights. And it won’t mess up the kitchen, so you can forget dish duty and pull up a couch for a little extra prime-time me time. Get our chickpea and sweet potato curry recipe.
Easy Chickpea Snacks And Dips
Spicy Sriracha Spiced Nut Mix With Roasted Chickpeas (1 can)
Kitchen tip: Let chickpeas dry overnight on a baking sheet at room temperature before baking for the crispiest results. Get the Sriracha nut mix recipe.
Classic Hummus (1 can)
The key to making this creamy dip is letting the food processor run for 30 seconds to 1 minute. Get our classic hummus recipe.
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Chantal Braganza is a writer and editor living in Toronto. She is deputy editor, food at Chatelaine, a cookbook nerd, lover of vintage dish ware, and currently training for yoga teacher certification. Her first book, Story of Your Mother, is out with Strange Light Press.
