By Courtney Davison,
Nourishing and versatile, chickpeas, aka garbanzo beans, are an essential part of any plant-based pantry. If you've got a can or two on hand, here are 24 recipes to put them to work in today.
Chopped Salad with Air-Fried BBQ Chickpeas
Coated in BBQ seasonings, then air-fried to crispy, golden perfection, these tasty chickpeas transform this quinoa and greens salad into a satisfying meal. Tie it all together with a drizzle of avocado dressing, and dig in. Yum!
Jordanian Roasted Chickpeas
All you need for this simple savory snack are a can of chickpeas and a few spices that you probably have in your pantry.
“No-Tuna” Salad Sandwich
Mashed chickpeas are the key ingredient in the filling of this sandwich, which is consistently one of the most popular recipes on our site.
Blood Orange-Farro Salad with Crispy Chickpeas
Crispy, seasoned air-fried chickpeas add crunch to this satisfying farro salad. Blood orange citrus segments make sure every mouthful is a juicy one, while bell pepper adds sweetness and color, and scallions offer a welcome sharpness. Drizzle with a luscious orange vinaigrette and enjoy! Notes one reader, “I made this for my dinner tonight and it was so good, but the best was the dressing. OMG it is so good.”
King Oyster Vegan Cioppino
In this vegan take on a classic seafood dish, the nutty texture of chickpeas and the meaty flesh of king oyster mushrooms add bulk to a savory broth, fragrant with fennel, lemon juice, and plenty of fresh herbs.
Healthy Chocolate Hummus
Transform cooked chickpeas into a creamy chocolate treat quicker than you can say, “Wow, is this really made with chickpeas?” A small amount of almond butter (or peanut butter) lends richness, while maple syrup, cocoa powder and vanilla essence round out the flavors. Serve with fresh fruits and/or vegetable sticks. A commenter notes, “I was blown away by how good this is. I like hummus but this takes the cake. I will keep a small jar in the fridge for when I feel like something sweet and nutritious.”
Kale Arrabbiata-Stuffed Spaghetti Squash
The noodle-like strands of spaghetti squash are a great alternative to pasta. Just bake squash halves then fluff up the tendrils with a fork and top with a saucy chickpea marinara for a hearty meal that looks and tastes amazing.
Super Greens Soup with Chickpeas
This velvety soup gets its fresh earthy flavor from a bounty of leafy greens, while potato delivers the heartiness factor. Whole chickpeas add textural contrast, and a colorful garnish of peas and pomegranate seeds make this luscious soup as visually appealing as it is delicious.
Spiced Eggplant-Stuffed Peppers
Chickpeas add a delicious, nutty heft to these baked bell peppers stuffed with a melt-in-your-mouth mix of eggplant, onion, and tomato.
Sun-Dried Tomato and Chickpea Sliders
Loaded with veggies, these succulent chickpea sliders are wonderfully tender and hold their shape well. Serve between grilled slices of balsamic-infused zucchini for a bread-free “bun” that’s melt-in-your-mouth delicious.
The Best Oil-Free Hummus
Add this creamy (and virtually fat-free) hummus to wraps, or serve with crudités.
Mediterranean Chickpea Burgers
Crispy chickpea patties are stacked with sautéed onions, bell peppers, and peppery arugula in these Mediterranean-inspired burgers. Roasted red pepper hummus adds creaminess.
Chickpeazella Sticks
Squash, chickpeas, and rice are the surprising secret ingredients that form the base for these plant-based “mozzarella” sticks.
Mint Lemonade Chickpea Salad
Toss chickpeas into the mix when you’re craving a salad with plenty of sustenance.
Slow-Cooker Chana Masala
Chana masala is a comforting Indian stew, and it freezes well, so go ahead and make a big batch.
Chickpea Curry Stew with Kale
This 15-minute stew makes use of several pantry staples, such as potato, onion, and canned diced tomatoes.
Baked Sweet Potatoes Stuffed with Chickpea Chili
These loaded sweet potatoes are seriously satisfying, with a touch of heat.
30-Minute Chickpea Noodle Soup with Spinach
More nourishing than chicken noodle soup, this easy dish will do the trick whether you’re nursing a cold or just craving something comforting.
Curried Chickpeas and Farro with Strawberry Chutney
Sweet and savory flavors meld together to mouthwatering effect in this Indian-inspired dish.
Crispy Baked Falafels
Typically, falafel are fried in oil and high in fat. This whole-food, plant-based recipe offers a much healthier (and equally delicious) way to enjoy falafel.
Buffalo Cauliflower Pita Pockets
Chickpeas do double-duty in these punchy pita pockets: Aquafaba (see below) makes for a silky Buffalo sauce, and mashed chickpeas help form the tasty filling.
Homemade Aquafaba
The liquid that you find in a can of chickpeas is precious stuff: Its viscosity makes it a fabulous substitute for eggs in all sorts of recipes. We love using it in baked goods and whipped toppings, such as our Aquafaba Whipped Cream.
This article was originally published on April 3, 2020, and has been updated.
About the Author
About the Author
Courtney Davison
Courtney Davison is Forks Over Knives’ managing editor. A writer and editor on a wide range of subjects, she co-wrote a nationally syndicated advice column from 2016 to 2018 and co-authored the 2018 book Ask Me Anything: A Year of Advice from Dear Annie. She is a longtime vegan and in her free time enjoys trying new recipes and spending quality time with her cats. Find her on LinkedIn.
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