A can of chickpeas costs less than a dollar, lasts indefinitely in the pantry, and can be turned into a snack, a side dish, a sauce, or a main course in under 30 minutes. If you keep canned chickpeas stocked, you are never truly out of dinner options.
Here is a rundown of the most useful things you can do with a can of chickpeas — beyond just eating them cold out of the can (though that works too).
1. Roast Them Until Crispy
Crispy roasted chickpeas are one of the best pantry snacks in existence, and they could not be simpler to make. Drain and rinse a can of chickpeas, then dry them very thoroughly with paper towels — moisture is the enemy of crispiness. Toss with olive oil, salt, and whatever seasoning you like (smoked paprika, cumin, garlic powder, za’atar, or just salt and pepper). Spread in a single layer on a sheet pan and roast at 400F for 25 to 35 minutes, shaking the pan every 10 minutes, until deeply golden and crunchy.
Eat them as a snack, crumble them over salads for crunch instead of croutons, or scatter over soups. They lose their crispiness within a few hours, so make them when you plan to eat them.
2. Make Hummus
Homemade hummus from canned chickpeas is significantly better than anything from a tub and takes about 5 minutes to make. Blend one can of drained chickpeas (reserve the liquid) with 3 tablespoons of tahini, the juice of one lemon, one small garlic clove, a generous pinch of salt, and a tablespoon of olive oil. Add the reserved chickpea liquid (called aquafaba) a tablespoon at a time while blending until you reach your preferred consistency. Blend for at least 2 minutes — the longer you blend, the creamier it gets.
Serve with a drizzle of olive oil, a sprinkle of smoked paprika, and warm pita or vegetables.
3. Add to a Curry or Stew
Chickpeas are one of the best things to add to a quick weeknight curry or stew because they absorb flavor beautifully and make the dish substantially more filling without any extra cooking time. A simple combination of chickpeas, canned tomatoes, spinach or kale, and a spoonful of curry powder in a sauté pan with onion and garlic produces a complete, satisfying meal in 20 minutes. Serve over rice or with flatbread.
4. Build a Chickpea Salad
A chickpea salad is one of the easiest and most satisfying no-cook lunches. Drain and rinse a can of chickpeas, then toss with diced cucumber, cherry tomatoes, red onion, crumbled feta, a generous handful of parsley, olive oil, lemon juice, and salt. Done. It keeps in the fridge for 3 days and actually improves as it marinates. Add kalamata olives and bell pepper for a more substantial Greek-inspired version.
5. Make a Quick Pasta with Chickpeas
Pasta e ceci — pasta with chickpeas — is a classic Italian comfort food that comes together in one pot in about 20 minutes. Sauté garlic in olive oil, add a can of crushed tomatoes and a can of chickpeas, season with salt, pepper, and a pinch of red pepper flakes. Add pasta (small shapes work best — ditalini, small shells, or broken spaghetti) directly to the sauce along with enough water or stock to cook the pasta. Simmer, stirring, until the pasta is cooked through and the sauce is thick. Finish with a drizzle of good olive oil and fresh parsley.
6. Use Them as a Salad Base Instead of Lettuce
Swap lettuce for chickpeas in any grain-bowl-style salad and you get something much more filling and protein-rich. Combine drained chickpeas with roasted vegetables (whatever you have on hand), a handful of fresh herbs, a spoonful of tahini dressing or vinaigrette, and a sprinkle of toasted seeds. This kind of chickpea bowl works as a full lunch or a substantial side dish alongside a simple protein.
7. Mash Them Into a Spread
A rough chickpea mash is faster than hummus and more textured — good for spreading on toast, using as a sandwich filling, or serving as a dip. Drain and rinse the chickpeas, then mash with a fork or potato masher (not a blender) with olive oil, lemon juice, garlic, and salt until you have a chunky, spreadable consistency. Add smoked paprika and a pinch of cumin for a smoky variation, or stir in sun-dried tomatoes and basil for something Italian-leaning.
8. Use the Liquid (Aquafaba)
Do not pour the liquid from the can down the drain. Aquafaba — the starchy, slightly viscous liquid chickpeas are packed in — whips into a foam just like egg whites. It can be used as a vegan egg white substitute in baking, as a foam for cocktails, or whisked into a light meringue. It is a remarkable ingredient that most people throw away without realizing what it is.
At minimum, save it when making hummus — it loosens the texture and makes the hummus creamier than water or olive oil alone.
Chickpeas reward you every time you open a can. Keep a few in the pantry at all times — alongside a good grain, they are the foundation of more meals than almost any other ingredient. 🫘