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There is almost always an open can of chickpeas somewhere in my kitchen. As a Lebanese cook, garbanzo beans were never a health trend to me, they are just how we eat. Hummus on the table, chickpeas folded into stews, tossed through salads, and crisped up for snacking, my mother and my teta cooked with canned chickpeas constantly, and I do the same. Using canned garbanzo beans is what makes it doable on a normal day, because you skip the soaking and the long simmer and still get most of the way there.
So most of what follows are recipes using garbanzo beans that start with a can, not a bag. When someone asks me what to actually do with the cans piling up in their pantry, this is the list or recipes I point them to.
30 of my Best Canned Chickpea Recipes
You will find chickpea dinners like marry me chickpeas and a few Lebanese dishes I grew up on, garbanzo bean soups and stews, chickpea salads, a short run of fast hummus recipes, and chickpea snacks for when I want something crunchy. Some lean traditional, some are quick weeknight food, and a few are just what I reach for when the fridge is thin. There are around 50 chickpea recipes on the site, so if you want the full lineup, you can browse all of my chickpea recipes in one place.
Chickpea Dinner Recipes
Ground Beef and Rice Recipe
Mediterranean ground beef and rice, made in one pot with lean ground beef, basmati rice, seven spice seasoning, chickpeas, and optional toasted nuts. It is one of the simple canned chickpea recipes I make when I want a full meal in one pan.
Garbanzo Bean Soup Recipes
Eggplant Stew Recipe
This eggplant stew has Middle Eastern flavor roots! The tomato base is mixed with harissa, garlic, and spices. Chunks of eggplant simmer with chickpeas for a full meal.
Moghrabieh
Moghrabieh is a traditional Lebanese stew and a firm family favorite, hearty, well spiced, and high in protein. It is one of the recipes using garbanzo beans I grew up eating.
1 hour 15 minutes
Harira Soup
Harira soup is Moroccan inspired, made with chickpeas, lentils, and vermicelli in a spiced tomato broth. It is filling and vegetarian, and one of the simple canned chickpea recipes I make when it is cold.
1 hour 19 minutes
Chickpea Soup Recipe
This Italian chickpea soup recipe, inspired by minestra di ceci, is made with canned chickpeas, crushed tomatoes, vegetables, and spinach simmered in vegetable broth.
Chickpea Salad Recipes
Sun-dried Tomato Pasta Salad Recipe
Sun dried tomato pasta salad, made with rotini tossed in a dressing of sun dried tomato oil, lemon, honey, and spices, then finished with spinach, olives, and red onion. It rounds out the recipes using garbanzo beans in this collection.
Cauliflower Salad Recipe
Simple cauliflower salad with chickpeas, tahini lemon dressing, and fresh mint. Raw cauliflower holds up well and tastes even better after it sits. Great for meal prep.
Tahini Pasta Salad
Packed with fresh veggies, chickpeas, and healthy fats, this tahini pasta salad is delicious, filling, and easy to make!
1 hour 20 minutes
Fast Chickpea Hummus Recipes
Hummus
My hummus is an authentic Lebanese recipe, made with five ingredients in a food processor, with one tip that makes it extra creamy. It is one of the recipes using garbanzo beans I make more than any other.
Fattet Hummus Recipe
Authentic Fattet Hummus with spiced chickpeas, tahini, warm yogurt sauce, and toasted pita bread layered together.
Roasted Garlic Hummus
Two large heads of roasted garlic come together with chickpeas, tahini, lemon, and EVOO for the most amazing roasted garlic hummus you’ve ever tried!
Beet Hummus Recipe
This beet hummus recipe uses a fresh, roasted beet and is made with chickpeas, tahini, lemon juice, fresh garlic, and salt. Just blend everything together and serve.
Chickpea Snack Recipes
Air Fryer Chickpea Recipe
Crispy air fryer chickpeas with olive oil, garlic powder, cumin, salt, and pepper are an easy snack you can make in just 15 minutes.
Chickpea Fritters Recipe
Crispy chickpea fritters served with tahini sauce and made with pantry ingredients like canned chickpeas, flour, Parmesan, and parsley.
Roasted Chickpea Recipe
Crunchy roasted chickpeas, made with simple pantry spices and baked or air fried until crisp, good for snacking or adding to salads and bowls. They are one of the recipes using garbanzo beans I keep in a jar on the counter.
Tips for Cooking with Chickpeas
- Rinse the chickpeas before using, if making canned chickpea recipes. The liquid that the chickpeas sit in is starchy and full of sodium and will affect the final results of the recipe. Some recipes do call for using that liquid, but generally, you’ll want to do a quick rinse.
- Simmer chickpeas for half an hour for more flavor. This is important for garbanzo bean soup recipes or stews so chickpeas can fully adopt the flavors and plump up a bit. This helps them break down slightly to thicken the meal without adding flour or cornstarch.
- Do not leave any leftover beans in the can. If you only use a partial can of beans, transfer the rest (with the liquid) into a glass or plastic container to get the best flavor out of the remaining contents. Beans left in the can taste metallic.
Troubleshooting
In short, you cannot use dried and canned chickpeas interchangeably because their texture and flavor is vastly different. In order to make canned chickpeas recipes using dried garbanzo beans, you must cook them first. You can use this recipe how to cook chickpeas so it’s perfect consistency every time. Keep in mind, that although you can use the dry chickpeas by cooking them, in most cases, you cannot use canned beans for dried chickpea recipes.
Yes, chickpeas are naturally gluten-free, which is why they’re such an excellent choice for those with gluten sensitivity.
In most cases, it’s totally fine to replace meat with chickpeas as a plant-based protein alternative. However, you would want to make sure you’re balancing the flavors and textures of your dish. Chickpeas have a different consistency and taste compared to meat, so consider adding more seasonings, herbs, or sauces to enhance the flavor.
