20 Easy Recipes with Canned Chickpeas (Healthy + Delicious Pantry Meals)

can of chickpeas opened and viewed from the top

About this post

I am writing this post for you, for me, and for all of us who find ourselves standing in front of the pantry with no idea what to cook for dinner. You grab a can of chickpeas and hope for the best.

And maybe there’s a little bit of praying involved that something suitable comes out for dinner. Do you have moments like this? I do—often. Sometimes I lose track of time while working, or there are days I have zero inspiration to cook. On those days, chickpeas are true lifesavers.

Why You’ll Love Cooking with Canned Chickpeas

Pantry staple: always there when you need a last-minute meal.
Plant-based protein: filling, nourishing, family-friendly.
Budget friendly: one can of chickpeas = several meals.
Versatile: soups, curries, snacks, salads, or even mole.

How to Buy the Best Can of Chickpeas

When buying canned chickpeas, always check the label. The ingredients should be chickpeas, water, and maybe salt—nothing else.

If possible, choose organic and non-GMO, and pay attention to the country of origin. For me, nothing compares to home-cooked garbanzos, but when I don’t know what to feed my family, canned ones are my best friend. Pouches of cooked chickpeas are also a great option.

Tips & Tricks for Using Canned Chickpeas

Drain and rinse: Pour the chickpeas into a strainer and rinse thoroughly to remove excess sodium and enhance flavor.
Save the aquafaba: The liquid in the can is liquid gold! Use it for vegan mayo, fluffy granola clusters, or even lime-coconut macarons.
Storage: Store leftovers in glass containers in the fridge for 3–4 days.
Sustainability tip: Recycle the can—or better yet, reuse it for herbs or pantry storage.

Frequently asked questions

Are canned chickpeas cooked?

Canned chickpeas are already cooked and can be used in salads, stews, or hummus. Rinse them first to remove excess salt or preservatives.

Are canned chickpeas healthy?

Canned chickpeas are healthy and rich in protein, fiber, vitamins, and minerals. Rinse them before use, or choose no-salt-added versions to avoid added sodium.

Do I need to rinse canned chickpeas?

Before using canned chickpeas, it is recommended to rinse them to remove added salt and reduce gas-causing compounds, making them easier to digest.

Can I eat canned chickpeas raw?

Canned chickpeas are cooked and ready to eat straight from the can.

How long do they last after opening?

Store in an airtight, non-metal container in the fridge for up to 4 days.

What is aquafaba?

The liquid in canned chickpeas—used as a vegan egg white substitute in recipes like meringues, mayo, or baked goods.

How many cups in one can?

About 1 ½ cups cooked chickpeas per standard 15-oz can.

20 EAsy chickpea recipes (canned chickpeas)

A bowl of fresh mixed salad with romaine lettuce, buffalo chickpeas, cherry tomatoes, and cucumber slices topped with a creamy dill dressing. The salad is accompanied by a gold fork and knife placed on a dark green napkin. A bowl of dressing with a wooden spoon is placed nearby on the gray surface.

Buffalo Chickpeas with Homemade Ranch Dressing

Indulge in the delightful flavors of a perfectly crafted salad featuring zesty buffalo chickpeas and a dollop of tangy homemade ranch dressing. This vibrant and refreshing salad is an ideal choice for a satisfying and nourishing lunch or dinner.

garbanzos con espinacas 3 of 3 1 680x1020

Chickpeas with Spinach and Lemon

This fast and healthy chickpeas with baby spinach recipe is packed with flavor, lemony goodness, and crunchy breadcrumbs. Vegan, pantry-friendly, and ready in 20 minutes! This recipe is adapted from the book "Rustic Italian" by Domenica Marchetti and is perfect to accompany or eat as lunch or pasta, rice or a slice of fresh bread.

Chipotle Roasted Chickpeas

These chipotle roasted chickpeas are the perfect crunchy, spicy snack or topping for soups and salads. Vegan, gluten-free, and ready in just 20 minutes!

Receta de ensalada vegana, ensalada mediterranea, ensalada de garbanzo y frijol negro.

MEDITERRANEAN CHICKPEA AND BLACK BEAN SALAD

Enjoy a vibrant Mediterranean Chickpea and Black Bean Salad, a delicious and nutritious dish that's incredibly easy to prepare. Packed with protein-rich chickpeas and black beans, this salad is bursting with fresh vegetables, fragrant herbs, and zesty flavors, making it not only satisfying but also a wholesome addition to your meal. Perfect as a light lunch or a hearty side dish, it’s a flavorful way to embrace healthy eating!

Chana masala

Chana masala is a vegetarian dish from India that is made from chickpeas (also known as chana) cooked in a spicy tomato and onion sauce. It is a very popular preparation in Indian cuisine and can be found in Indian restaurants around the world.

Chickpea soup with roasted avocado and charred lime

Chickpea soup with avocado and lime

This delightful soup boasts the heartwarming combination of tender chickpeas, vibrant spinach, creamy avocado, and tangy lime. Its flavors dance harmoniously on the palate, creating a truly satisfying eating experience.

Mexican Chickpea Soup

This Mexican chickpea soup is the kind of soup that makes you feel good. It doesn't matter if you had a bad day, a good day a stressful day, this soup will bring you back to life. This vegan garbanzo soup is healthy, easy to prepare, and loved by my family.

The Mexican Buddha bowl is a bowl with rice, sautéed green leaves, roasted vegetables and chickpeas in a creamy sauce of Oaxacan mole Coloradito.

Oaxacan Mole Mexican Buddha bowl

The Oaxacan Mole Mexican Buddha bowl is a bowl with rice, sautéed green leaves, roasted vegetables and chickpeas in a creamy sauce of Oaxacan mole Coloradito.

A green bowl filled with Mexican Pasta Salad—macaroni pasta, chickpeas, green peas, diced carrots, and sliced green chilies—tossed in a Creamy Jalapeño Dressing. The bowl rests on a white surface beside a napkin and yellow-tipped spoon.

Mexican Macaroni Salad with Chickpeas and Creamy Pickled Jalapeño Dressing

A creamy, flavorful Mexican-style macaroni salad with chickpeas, crunchy vegetables, and a tangy pickled jalapeño dressing. Perfect for BBQs, potlucks, and family gatherings.

A wrapped falafel sandwich is placed on a black plate. It features lettuce, tomato slices, cucumber, and falafel inside a flatbread, partially bundled in brown paper and tied with red and white string. In the background, a black jug and striped cloth can be seen on a gray surface.

Chickpea, Cilantro, and Pumpkin Seed Falafel Pita with Creamy Tahini Sauce

This dish is more than just a quick meal—it’s a celebration of textures and flavors. Crispy falafel meets creamy tahini, and the fresh crunch of romaine makes every bite irresistible. Plus, it’s easy to customize and perfect for sharing with family or friends.

So, grab your ingredients and let’s get cooking—because homemade always tastes better.

Enjoy your Chickpea, Cilantro, and Pumpkin Seed Falafel Pita with Creamy Tahini Sauce!

Two black bowls filled with a vibrant chickpea and sweet potato curry garnished with fresh cilantro, served with white rice and a piece of naan. The bowls are on a white marble surface alongside a folded cloth napkin with a red check pattern and two forks.

Butternut Chickpea “Butter Chicken”

This Vegan Butternut Chickpea "Butter Chicken" is rich, creamy, and packed with warming spices. An easy one-pot, dairy-free, plant-based twist on a classic!

A hand is shown dipping a corn tortilla chip into a colorful, vegan ceviche salad in a bowl. The salad consists of chickpeas, cherry tomatoes, sliced cucumbers, olives, and greens, all mixed with a light dressing. The bowl has a blue and white speckled pattern. Another tortilla chip lies nearby.

Chickpea Vegan Ceviche

Enjoy the flavors of the sea without any animal products with this tasty vegan ceviche recipe. It's quick, easy, and packed with healthy plant-based ingredients. Perfect for a light lunch or as an appetizer for your next gathering, this garbanzo ceviche will be a hit with everyone!

Buffalo Smashed Chickpea Sandwich

This Buffalo Smashed Chickpea Sandwich is a delightful blend of spicy Buffalo sauce and creamy chickpeas, topped with fresh veggies for a perfect crunch. Quick to make and packed with flavor, it's an ideal choice for a healthy lunch or dinner. Enjoy this satisfying, nutritious meal that's sure to become a favorite!

Quick & Delicious 15-Minute Chickpea Salad Recipe

This chickpea salad sandwich recipe is a total breeze to make and it's packed with awesome flavors and textures. Seriously good stuff, whether you make sandwiches, toss it over a salad, or spread it on crackers. It's super versatile and always hits the spot, making your taste buds sing no matter how you serve it. Perfect for any time you're looking for something simple yet satisfying

Chickpea Cauliflower Curry Soup

Chickpea cauliflower curry soup is a delicious and creamy soup with a hint of Indian spices. It is made with fresh cauliflower, onions, garlic, and ginger, then simmered in a flavorful coconut milk and vegetable broth.

Chickpea Farro Salad with Curry Dressing

This dish is a delightful combination of chickpea salad and rice (or any preferred grain) with a flavorful curry dressing, complemented by the sweetness of raisins, the crunch of pistachios, and the refreshing burst of pomegranate.

Three pretzel bun sandwiches filled with sliced cucumber and a creamy tuna-less sandwich mixture are arranged on a round gray plate. A red-striped napkin and a beverage in a glass complete the bright, casual setting.

Chickpea Tuna Salad Sandwich (Vegan & Easy) By Alejandra Graf

This chickpea tuna salad sandwich—also known as the perfect tuna-less sandwich—is one of those recipes you’ll come back to again and again. It’s creamy, tangy, satisfying, and completely plant-based. Serve it in a sandwich, on crackers, stuffed in avocados, or straight from the bowl. Perfect for quick lunches, picnics, or a healthy meal prep option.

Easy vegan spiced chickpea patties

These vegan spiced chickpea patties taste like crab cakes, they are very easy to make and the best thing is that you can eat them as lunch, appetizers, as the main dish, in hamburgers buns, or on top of a salad.

Green Mexican soup with chickpeas

Green Mexican Soup with chickpeas, a great combination between green posole and salda verde. It is easy, delicious and super fun to eat.

A bowl of comforting caldo tlalpeño garnished with avocado slices, served on a wooden plate. Nearby sits a small bowl of chipotle peppers, lime wedges, and a blue napkin. A dish of salt with a spoon and a plate of cilantro adorn the light-textured surface, completing this delicious Mexican soup setting.

Caldo Tlalpeño Spicy Mexican Soup

Perfect Mexican soup for when you need a broth that feels like a hug, a soup that cures everything or even a remedy to relieve the cruda (hangover). I’m sure this Tlalpeño broth is for you.

Home Cook to Home Cook Tips

If you want chickpeas to taste homemade, simmer canned ones in broth with garlic and herbs for 10 minutes before using.
Roast them at 400°F with olive oil, salt, and spices for a crunchy topping.
Add chickpeas to pasta sauce for extra protein—your kids may not even notice.
Freeze drained chickpeas in a zip bag for quick use later (they thaw beautifully).

About the Author
Latest Posts

Alejandra Graf

I’m Ale Graf, a Mexican living in Texas and the creator of AleCooks and Piloncillo&Vainilla. I share easy, family-friendly recipes—some Mexican, mostly plant-based—that can be enjoyed all day, every day. My focus is on recipes that bring people together around the table, making mealtime simple, delicious and meaningful. I’m also the co-author of Yo Cocino Latino, and my recipes have been featured in numerous online magazines and publications.

Follow along on my social accounts for daily inspiration, tips, and delicious recipes! I’d love to hear about you! Send me a DM on Instagram, and let’s talk all things food 🍽️✨