Chickpeas are a versatile and nutritious ingredient that can be used in many tasty recipes. From soups and salads to dips and main dishes, these little legumes pack a protein punch and add great texture to meals.
You’ll find chickpeas in cuisines around the world, from Indian curries to Mediterranean hummus.
These 11+ chickpea recipes will give you new ideas for using this healthy pantry staple. Whether you’re looking for quick weeknight dinners or impressive party appetizers, chickpeas can be the star of many delicious dishes.
Get ready to discover some creative ways to cook with chickpeas that go beyond basic hummus or falafel.
1. Chickpea and Spinach Curry
This tasty curry combines protein-rich chickpeas with nutritious spinach. It’s quick to make and perfect for busy weeknights.
Start by heating oil in a large pot. Cook chopped onions until soft, then add garlic and spices like garam masala, coriander, and turmeric.
Stir in canned chickpeas and chopped tomatoes. Simmer the mixture for about 10 minutes to blend the flavors.
Add fresh or frozen spinach and cook for a few more minutes until wilted.
Serve your curry over rice or with flatbread. You can customize it by adding extra veggies or adjusting the spice level to your taste.
2. Roasted Chickpeas with Paprika
Roasted chickpeas with paprika make a tasty and healthy snack. To make them, start with canned chickpeas. Drain and dry them thoroughly.
Toss the chickpeas with olive oil and spread them on a baking sheet. Roast them in a preheated oven at 400°F for about 20-30 minutes, stirring occasionally.
Once crispy, remove the chickpeas from the oven. While still hot, sprinkle them with paprika, salt, and other spices like garlic powder or cumin. Stir to coat evenly.
Let the chickpeas cool completely before eating. They’ll become even crunchier as they cool. Store in an airtight container to maintain their crispness.
You can customize the seasonings to your liking. Try smoked paprika for a deeper flavor or add cayenne for some heat.
3. Chickpea Salad with Lemon-Tahini Dressing
This tasty salad combines protein-packed chickpeas with a zesty lemon-tahini dressing. You’ll love the creamy texture and bright flavors in this dish.
To make it, mix canned chickpeas with chopped vegetables like tomatoes, bell peppers, and red onions.
For the dressing, blend tahini, lemon juice, garlic, and olive oil.
Toss the chickpeas and veggies with the dressing and add fresh herbs like parsley for extra flavor.
This salad is quick to prepare and perfect for a light lunch or side dish.
You can customize it by adding other vegetables or spices you enjoy. It’s naturally vegan and gluten-free, making it suitable for many diets.
4. Chickpea and Sweet Potato Stew
This hearty stew combines chickpeas and sweet potatoes for a comforting meal. You’ll start by sautéing onions in a large pot or Dutch oven.
Add diced sweet potatoes, chickpeas, and spices like cumin, coriander, and paprika. Pour in crushed tomatoes and vegetable broth.
Simmer the stew for 15-20 minutes until the sweet potatoes are tender.
For extra nutrients, stir in some fresh spinach just before serving.
This one-pot dish is easy to make and packed with flavor. It’s perfect for chilly days when you want something warm and filling.
5. Chickpea and Avocado Sandwich
Chickpea and avocado sandwiches are a tasty and nutritious option for a quick meal. You can easily make this plant-based sandwich at home.
Start by mashing chickpeas and ripe avocado together in a bowl. Add lemon juice, minced garlic, and salt to taste.
For extra flavor and crunch, mix in diced celery and chopped pickles. You can also add green onions and fresh dill if you like.
Spread the mixture on whole grain bread, a bagel, or pita.
This sandwich is packed with protein and healthy fats, making it filling and good for you.
It’s a great alternative to tuna or chicken salad sandwiches. You can make extra and store it in the fridge for easy meal prep during the week.
6. Chickpea and Tomato Pilaf
This tasty dish combines chickpeas, tomatoes, and bulgur for a hearty meal. Start by sautéing onions until golden, then add garlic for extra flavor.
Mix in bulgur, cumin, and cinnamon to create a warm, spiced base. Add tomatoes, broth, and chickpeas, bringing the mixture to a boil.
Let the pilaf simmer until the bulgur is tender and has absorbed the flavorful liquid. The result is a satisfying blend of textures and tastes.
You can customize this recipe by adding vegetables or using different spices. Serve it as a main course or a side dish for a filling and nutritious meal.
7. Spicy Chickpea and Quinoa Bowl
This tasty dish combines protein-packed chickpeas with nutritious quinoa for a satisfying meal. Start by cooking quinoa in vegetable broth for added flavor.
While the quinoa simmers, heat olive oil in a skillet. Add chickpeas, cumin, paprika, and a pinch of cayenne for spice. Cook until the chickpeas are warm and slightly crispy.
In a bowl, layer the cooked quinoa and spiced chickpeas. Top with fresh vegetables like diced tomatoes, cucumbers, and red onions. Drizzle with a simple tahini dressing for extra creaminess.
This bowl is easy to customize. You can add roasted vegetables, avocado, or a squeeze of lemon juice to suit your taste.
8. Chickpea and Roasted Red Pepper Hummus
Chickpea and roasted red pepper hummus is a tasty twist on classic hummus. You’ll love its smoky flavor and creamy texture.
To make it, blend chickpeas with roasted red peppers, tahini, garlic, lemon juice, and olive oil. Add salt and cumin for extra flavor.
You can use canned chickpeas for convenience. If using dried chickpeas, soak them first, then boil until tender.
Pat the roasted red peppers dry before adding them. This helps achieve the right consistency.
Blend everything in a food processor until smooth. Add water if needed to keep it moving.
Serve this hummus with veggies, pita bread, or crackers. It’s perfect for snacks or parties.
9. Chickpea and Herb Frittata
You can make a tasty chickpea frittata for a protein-packed meal. Mix chickpea flour with water, herbs, and spices to create a vegan egg substitute.
Heat oil in an oven-safe skillet and sauté onions and garlic. Add your favorite veggies like spinach or asparagus.
Pour the chickpea mixture over the vegetables. Cook on the stovetop until the edges set. Then transfer the skillet to the oven to finish cooking.
Your frittata will come out golden and fluffy. Serve it hot for breakfast or enjoy it cold for lunch. It’s a versatile dish that works any time of day.
10. Chickpea and Vegetable Stir-Fry
Chickpea and vegetable stir-fry is a quick, tasty meal option. You can whip it up in under 30 minutes using simple ingredients.
This dish replaces typical stir-fry proteins with chickpeas. They add a nutty flavor and lots of fiber. Mix in your favorite veggies like bell peppers, onions, and mushrooms.
For extra flavor, add soy sauce and a touch of maple syrup. The chickpeas soak up these savory and sweet notes nicely.
Serve your stir-fry over quinoa or brown rice for a filling meal. It’s packed with nutrients and plant-based protein.
This recipe is versatile – try different veggie combos each time you make it.
11. Chickpea Tikka Masala
Chickpea tikka masala is a tasty vegan twist on the classic Indian dish. It’s quick to make and packed with flavor.
You can whip up this meal in about 20 minutes. The main ingredients are canned chickpeas, coconut milk, tomatoes, and Indian spices.
The sauce is creamy and slightly smoky. It’s made with ginger, tomatoes, and a blend of spices. Coconut milk gives it a rich texture without dairy.
This dish is easy to customize. You can add more vegetable stock to turn it into a soup. For extra creaminess, try adding cashew cream.
Chickpea tikka masala is great for meal prep. You can store leftovers in the fridge for up to 6 days. It also freezes well for 2-3 months.
Nutritional Benefits of Chickpeas
Chickpeas pack a powerful nutritional punch. These legumes offer many health benefits thanks to their rich nutrient profile.
High in Protein and Fiber
Chickpeas are an excellent source of plant-based protein. One cup of cooked chickpeas gives you about 15 grams of protein. This makes them great for vegetarians and vegans.
The fiber content in chickpeas is also impressive. A single cup provides around 12 grams of fiber. This is nearly half of your daily needs. Fiber helps you feel full and supports good digestion.
Chickpeas have a low glycemic index. This means they don’t cause big spikes in blood sugar. They’re a smart choice for managing weight and blood sugar levels.
Rich in Essential Vitamins
Chickpeas are packed with important vitamins and minerals. They contain good amounts of folate, iron, magnesium, and potassium.
Folate is key for making red blood cells and DNA. Iron helps carry oxygen in your blood. Magnesium supports bone health and muscle function.
These legumes also provide some vitamin C, vitamin K, and B vitamins. The B vitamins help your body turn food into energy.
Chickpeas are low in fat but high in healthy unsaturated fats. They contain no cholesterol, making them heart-healthy.
Cooking Tips for Chickpea Dishes
Proper preparation and seasoning can elevate your chickpea dishes. These tips will help you get the best flavor and texture from your chickpeas.
Soaking and Prepping Chickpeas
Start with dried chickpeas for the best texture. Soak them overnight in cold water. This softens them and cuts down cooking time.
Rinse the chickpeas well before cooking. Add them to a pot with fresh water. Bring to a boil, then simmer until tender.
Cook time varies based on soaking time. Check every 30 minutes. They’re done when easily mashed with a fork.
For quick meals, canned chickpeas work too. Rinse them to remove excess salt. They’re pre-cooked, so just heat and season.
Enhancing Flavor with Spices
Chickpeas absorb flavors well. Add spices early in cooking for deeper taste.
Try these spice combos:
- Cumin, coriander, and paprika for Middle Eastern flair
- Garam masala and turmeric for Indian-inspired dishes
- Garlic, rosemary, and lemon for Mediterranean flavor
Toast whole spices before grinding for more aroma. Add a pinch of salt to bring out flavors.
Herbs like parsley or cilantro add freshness. Stir them in at the end of cooking.
For creamy dishes, blend some chickpeas. This thickens sauces naturally.