17 Recipes You Can Make With a Can of Chickpeas (2024)

FAQs

What can I do with my can of chickpeas? ›

In fact, many registered dietitians say that if you eat canned chickpeas regularly, your body will actually see a myriad of health benefits. Between the plant-based protein, fiber, and even the complex carbohydrates that are within these tiny legumes, having chickpeas in your diet is ultimately a good health move.

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

It's called aquafaba, and it's (basically) free! When we refer to aquafaba (as we often do in our cookbook on vegan cooking, Vegan for Everybody), we're talking about the liquid in a can of chickpeas. (We're not talking about the liquid in a can of any other beans.

According to The Bean Institute, you can reduce up to 41 percent of the sodium in canned beans by rinsing them. "It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans," the website states.

Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.

Chickpea intolerance. Even if you don't suffer from chickpea allergy, you may experience symptoms because of chickpea intolerance. Chickpeas intolerance arises when we lack the enzyme required to digest it. This leads to fermentation in the large intestines and gastrointestinal symptoms like bloating and stomach ache.

Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.

Toss drained chickpeas straight into soups, salads, grain bowls, and pastas for added nutrients and texture. Or whip them together with fresh lemon juice, garlic, and tahini for velvety, homemade hummus, one of the best ways to make veggies more desirable.

The honest answer—there's no difference between chickpeas and garbanzo beans. They're just two (of many) different names for the same type of pulse. (Pulses are basically seeds of legume plants.) The word chickpea doesn't come from chickens at all—it's an evolution of the plant's Latin name, cicer arietinum.

Can dogs eat chickpeas? ›

Yes, dogs can eat chickpeas! Provided that you stick to the ingredient in its natural form, and avoid highly-processed alternatives, then chickpeas can be a great source of protein and fibre for your pooch.

You can eat chickpeas with the skin on, but they're better without. When making hummus, removing the skins will make your hummus much creamier and rich. When it comes to roasting chickpeas, I find removing the skins gives the chickpeas more flavor.

Aquafaba Drawbacks

Saponins, the part of aquafaba that is responsible for the egg white-like texture and foaming, are a toxic steroid derivatives that disrupt red blood cells. They may even contribute to development of leaky gut by damaging the gut wall.

Aquafaba will freeze well for about 3 months. You will need to defrost the Aquafaba overnight in the refrigerator before using. Always smell your Aquafaba before using it. It will smell like spoiled beans (not pleasant) if it is no longer good.

You will find some white foam, or scum, floating on top of the chickpeas after you open up the Instant Pot lid. It's from the proteins released while cooking the chickpeas. Simply use a strainer to skim the foam off and discard it.

Can I eat chickpeas from the can? Canned chickpeas are already cooked and ready to serve. This makes them so convenient to keep on hand when you need to add a quick protein to salads.

Canned chickpeas are ready to eat at a moments notice. This makes them useful solutions for a quick meal. Dried chickpeas have the advantage of being very inexpensive, and giving the cook more control to choose their desired texture and to add their own seasonings. Both options can lead to amazing meals.

The first thing you can do is drain and rinse your legumes. Whether you are using canned legumes or soaking them from dry, some raffinose can get into the water in which the legumes are soaked in. To reduce the occurrence of bloating, discard this water and rinse your cooked legumes for good measure.

Best Storage

The cupboard is the best place to store cans of chickpeas. Once opened, leftover chickpeas should be stored in an airtight container in the fridge. Remove as much moisture as possible from the beans by patting them dry with paper towels.