Chickpea Recipes – Complete Guide to Canned and Dried Chickpeas

Chickpeas are one of the most versatile and nutritious ingredients in modern cooking — and one of the best choices if you want to cook healthy, budget-friendly, and fast. Rich in plant-based proteins, fiber, and minerals, chickpeas work equally well in a fresh summer salad, a fasting stew, or a crispy oven snack.

In this complete guide you'll find:

• How to prepare dried chickpeas (from scratch, step by step)
• How to use canned chickpeas (practical tips)
• 7 chickpea recipes — from simple to more elaborate
• Answers to the most frequently asked questions

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Dried chickpeas vs. canned chickpeas – what do you choose?

	Dried chickpeas	Canned chickpeas
Preparation time	8-12h soaking + 1-2h cooking	Ready in 2 minutes
Price	More affordable	Slightly more expensive
Taste	More intense, firmer texture	Slightly softer
Sodium	You control the salt	Contains added salt
Convenient	Requires planning	Perfect for quick meals

Practical takeaway: If you have time and cook in large quantities, dried chickpeas are more economical and tastier. If you want something quick, canned is perfect — rinsed well, it's just as healthy.

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How to prepare dried chickpeas – step-by-step guide

Step 1 – Soaking (essential!)

Put dried chickpeas in a large bowl and cover with cold water (three times the volume of chickpeas). Let them soak for at least 8 hours, ideally overnight.

Why is soaking important?

• Significantly reduces cooking time
• Improves digestibility (reduces bloating)
• Results in a more uniform and creamier texture

Step 2 – Cooking

Drain the soaking water and rinse the chickpeas. Place them in a pot with fresh water, without salt (salt added too early hardens the beans).

• Regular pot: 60-90 minutes over medium heat
• Pressure cooker: 20-25 minutes
• Slow cooker: 6-8 hours on LOW setting

How do you know it's done? Press a bean between your fingers — it should crumble easily, without being too soft or crumbly.

Step 3 – Storage

• In the refrigerator: 4-5 days in a sealed container, with a little cooking liquid
• In the freezer: up to 6 months, in portioned freezer bags

💡 Helpful tip: Cook a larger quantity at once and freeze it in portions — you'll always be ready for quick recipes.

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How to use canned chickpeas

1. Drain the liquid from the can
2. Rinse well under cold running water
3. Use directly in your recipe

💡 Don't throw away the canned liquid! It's called aquafaba and it's a magic ingredient in plant-based cooking — it can replace egg white in meringues, plant-based mayonnaise, or mousses. If you want more tips, we've prepared a complete guide for plant-based mayonnaise.

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7 Chickpea Recipes – from simple to savory

1. Quick salad with chickpeas and fresh vegetables

Time: 10 minutes | Servings: 2 | ✅ Fasting | ✅ Vegan

Ingredients:

• 1 can chickpeas (240 g drained)
• 1 large tomato (or cherry tomatoes)
• ½ cucumber
• ½ red onion
• 1 tablespoon olive oil
• Lemon juice, salt, pepper, fresh parsley

Preparation: Mix all ingredients together, season to taste. Done.

Calories: ~320 kcal / serving

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2. Classic homemade hummus

Time: 10 minutes | Servings: 4-6 | ✅ Fasting | ✅ Vegan

Ingredients:

• 1 can chickpeas (or 250 g cooked chickpeas)
• 2 tablespoons tahini
• 1 clove garlic
• Juice of ½ lemon
• 2 tablespoons olive oil
• Salt, cumin
• 2-3 tablespoons cold water

Preparation: Blend all ingredients in a blender until you get a smooth, creamy paste.

Calories: ~180 kcal / 100 g

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3. Chickpea stew with tomatoes and garlic

Time: 25 minutes | Servings: 3-4 | ✅ Fasting | ✅ Vegan

Ingredients:

• 1 can chickpeas (or 250 g cooked chickpeas)
• 400 g crushed tomatoes
• 2 cloves garlic
• 1 medium onion
• 1 tablespoon oil
• Sweet paprika, thyme, bay leaves, salt, pepper

Preparation:

1. Sauté the chopped onion in oil until translucent.
2. Add the crushed garlic and paprika, stir for 1 minute.
3. Pour in the crushed tomatoes and seasonings. Simmer for 10 minutes.
4. Add the chickpeas, simmer for another 10-15 minutes on low heat.

Serving: With polenta, rice, or bread. If you want to master perfect polenta, take a look at our complete guide on how to make polenta.

Calories: ~300 kcal / serving

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4. Crispy roasted chickpeas

Time: 35 minutes | Servings: 2-3 | ✅ Fasting | ✅ Vegan

Ingredients:

• 1 can chickpeas
• 1 tablespoon oil
• Smoked paprika, curry, garlic powder, salt

Preparation:

1. Preheat oven to 200°C (392°F).
2. Pat the chickpeas dry with paper towels.
3. Mix with oil and your desired seasonings.
4. Roast for 25-30 minutes, stirring halfway through.

💡 Keeps for 3-4 days in an open container.

Calories: ~200 kcal / serving

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5. Pasta with chickpeas and spinach

Time: 20 minutes | Servings: 2 | ✅ Vegetarian

Ingredients:

• 150 g pasta
• 1 can chickpeas
• 2 handfuls fresh spinach
• 2 cloves garlic
• 1 tablespoon olive oil
• Grated Parmesan (optional), salt, pepper, chili flakes

Preparation:

1. Cook the pasta al dente.
2. Sauté the garlic in oil, add spinach until wilted.
3. Add the chickpeas, stir for 2-3 minutes.
4. Combine with pasta + a splash of cooking water.

Calories: ~560 kcal / serving

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6. Creamy chickpea soup

Time: 30 minutes | Servings: 4 | ✅ Fasting | ✅ Vegan

Ingredients:

• 2 cans chickpeas (or 500 g cooked chickpeas)
• 1 onion, 2 carrots, 2 cloves garlic
• 800 ml vegetable broth
• 1 tablespoon olive oil
• Cumin, turmeric, salt, pepper
• Lemon juice for serving

Preparation:

1. Sauté the onion and carrots in oil for 5 minutes.
2. Add the garlic and seasonings.
3. Pour in the vegetable broth and chickpeas. Simmer for 15 minutes.
4. Blend with an immersion blender until smooth and creamy.

Calories: ~250 kcal / serving

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7. Chickpeas with spinach in tomato sauce (Indian style)

Time: 30 minutes | Servings: 3-4 | ✅ Fasting | ✅ Vegan

Ingredients:

• 1 can chickpeas
• 2 handfuls spinach
• 400 g tomato paste
• 1 onion, 2 garlic cloves, 1 cm ginger
• 1 teaspoon garam masala, ½ teaspoon turmeric, ½ teaspoon chili
• 1 tablespoon oil

Preparation:

1. Sauté the onion, garlic and ginger in oil.
2. Add the spices, stir for 1 minute.
3. Pour in the tomato paste, simmer for 10 minutes.
4. Add the chickpeas and spinach, simmer for another 5-10 minutes.

Serving: With basmati rice or naan bread. If you're looking for more fasting recipe ideas, find a complete collection of quick fasting recipes on the site.

Calories: ~320 kcal / serving

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Nutritional values of chickpeas (100 g cooked)

Nutrient	Amount
Calories	~165 kcal
Protein	8-9 g
Carbohydrates	27 g
Fiber	7-8 g
Fat	2-3 g
Iron	2.9 mg
Folate	172 mcg

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Frequently asked questions about chickpeas (FAQ)

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Conclusion

Whether you buy it canned for speed or prepare it dried for economy and taste, chickpea deserves a permanent place in your pantry. It's cheap, versatile, filling and healthy — a rare combination.

Do you have a favorite chickpea recipe that we haven't included? Tell us in the comments!