These insanely creative canned chickpea recipes are lifesavers when you're trying to use up what you've got on hand.
Even as a meat eater, I love adding chickpeas, aka garbanzo beans, to my meals for a protein boost. Drained from a can (save that aquafaba for vegan mayonnaise or meringue), they’re ready to eat, easy to use and mild enough to pair with almost anything savory. From no-cook lunches to quick and easy dinner ideas, these chickpea recipes prove just how versatile this inexpensive and nutritious ingredient is in the kitchen.
Here, you’ll find chickpeas in both meaty recipes and meatless recipes—something I try to make weekly to save money in an ever-expensive world. We have chickpea salads galore, whether tossed with leafy greens, in pasta, or as a meat substitute in chicken and tuna salads. There are recipes where chickpeas take center stage, as in hummus, falafel, burgers or meatballs. Anyone looking for an especially hearty dinner will love the chickpea and meat-filled stews, chilis and one-pot meals. Take a peek at all the variety; you’ll surely find a new favorite recipe to use up a can of chickpeas.
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Falafel
From the Recipe Creator:
Falafel is a common street food in the Middle East. They are gluten-free, crunchy on the outside, tender on the inside, and full of flavor from cilantro, mint, coriander and nutty sesame seeds. Parsley can be added or used instead of mint. The classic version is deep-fried, but they can also be pan-fried, baked or cooked in an air fryer. Serve in or alongside pita bread with red onion, tomato, pickled cucumber and tahini sauce. —Nithya Narasimhan, Chennai, India
Nutrition Facts:
4 pieces: 224 calories, 13g fat (1g saturated fat), 0 cholesterol, 760mg sodium, 32g carbohydrate (1g sugars, 16g fiber), 9g protein.
2/40
Chickpea Salad Sandwiches
From the Recipe Creator:
This chickpea salad is super flavorful and contains less fat and cholesterol than chicken salad. These make delightful picnic sandwiches. —Deanna Wolfe, Madison, South Dakota
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
3/40
Hummus
From the Recipe Creator:
Hummus is my go-to appetizer when I need something quick, easy and impressive. Over the years I've picked up a number of tricks that make this the best hummus recipe you'll ever have. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
1/4 cup: 250 calories, 19g fat (3g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (2g sugars, 5g fiber), 7g protein.
4/40
Portobello and Chickpea Sheet-Pan Supper
From the Recipe Creator:
This is a fantastic meatless dinner or an amazing side dish. It works well with a variety of sheet-pan–roasted vegetables. We use zucchini or summer squash in the summer. You can also change up the herbs in the dressing. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 mushroom with 1 cup vegetables: 279 calories, 16g fat (2g saturated fat), 0 cholesterol, 448mg sodium, 28g carbohydrate (8g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 3 fat, 2 starch.
5/40
Slow-Cooker Chickpea Tagine
From the Recipe Creator:
While traveling through Morocco, my wife and I fell in love with the complex flavors of tagines. Resist the urge to stir as it will break down the vegetables. You can serve this with grilled fish if you like, or add shredded cooked chicken in the last 10 minutes. —Raymond Wyatt, West St. Paul, Minnesota
Nutrition Facts:
3/4 cup: 127 calories, 3g fat (0 saturated fat), 0 cholesterol, 224mg sodium, 23g carbohydrate (9g sugars, 6g fiber), 4g protein. Diabetic exchanges: 1-1/2 starch, 1/2 fat.
6/40
Chickpea Tacos
From the Recipe Creator:
Alternate your vegetarian taco nights with a chickpea version. The legumes are coated in a spicy seasoning blend and then baked for a crunchy, flavorful bite that’s easy to build on. —Margaret Knoebel, Milwaukee, Wisconsin
Nutrition Facts:
2 tacos: 425 calories, 18g fat (1g saturated fat), 0 cholesterol, 615mg sodium, 58g carbohydrate (6g sugars, 14g fiber), 12g protein.
7/40
Chickpea Salad
From the Recipe Creator:
My mom and I make this together with lots of fresh veggies, a light lemony dressing and salty, creamy feta to top it off. It’s great for healthy lunches throughout the week. —Ali Bonsor, Kalispell, Montana
Nutrition Facts:
1/2 cup: 118 calories, 5g fat (1g saturated fat), 3mg cholesterol, 210mg sodium, 13g carbohydrate (1g sugars, 3g fiber), 5g protein.
8/40
Sausage & Chickpea Skillet
From the Recipe Creator:
This quick sausage and chickpea dish is perfect for weeknight meals! You can throw it together quickly with just a few ingredients. –Phyllis Schwartz, Arcadia, Florida
Nutrition Facts:
1 cup: 284 calories, 17g fat (4g saturated fat), 31mg cholesterol, 619mg sodium, 25g carbohydrate (10g sugars, 5g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 fat.
9/40
Prosciutto Dutch Baby
From the Recipe Creator:
This delicious savory Dutch baby is perfect for a brunch or a quick weeknight lunch or dinner. Similar to a popover, this is a different take on the famous breakfast dish that everyone loves. It's simple to make and so delicious! —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 serving: 558 calories, 34g fat (14g saturated fat), 245mg cholesterol, 1024mg sodium, 43g carbohydrate (6g sugars, 4g fiber), 21g protein.
10/40
Antipasto Pasta Salad
From the Recipe Creator:
This colorful antipasto salad is a tasty crowd-pleaser. Guests love the homemade dressing, which is a nice change from bottled Italian. —Linda Harrington, Windham, New Hampshire
Nutrition Facts:
3/4 cup: 396 calories, 24g fat (7g saturated fat), 32mg cholesterol, 783mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 13g protein.
11/40
Chickpea Burger
From the Recipe Creator:
These chickpea burgers are totally awesome. I think I’d rather have one than any cheeseburger at a restaurant. They really rock! —Berea Rider, East Point, Kentucky
Nutrition Facts:
1 burger: 447 calories, 16g fat (3g saturated fat), 50mg cholesterol, 807mg sodium, 60g carbohydrate (10g sugars, 9g fiber), 17g protein.
12/40
Roasted Sweet Potato & Chickpea Pitas
From the Recipe Creator:
Here's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
Nutrition Facts:
2 filled pita halves: 462 calories, 15g fat (3g saturated fat), 10mg cholesterol, 662mg sodium, 72g carbohydrate (13g sugars, 12g fiber), 14g protein.
13/40
Chickpea Meatballs
From the Recipe Creator:
Being a vegetarian, it's been hard for me not to lean toward heavier, carb-laden foods. This recipe for chickpea meatballs satisfies my cravings and doesn't leave me with a heavy feeling. —Sara Willen, Cypress, Texas
Nutrition Facts:
4 balls: 252 calories, 7g fat (2g saturated fat), 52mg cholesterol, 562mg sodium, 36g carbohydrate (5g sugars, 6g fiber), 11g protein.
14/40
Garbanzo-Stuffed Mini Peppers
From the Recipe Creator:
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Nutrition Facts:
1 piece: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
15/40
Chickpea Tortilla Soup
From the Recipe Creator:
This vegan tortilla soup recipe is healthy, filling and family-friendly! We love how hearty and flavorful it is. We like to play around with the different toppings we add each time it's served. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-1/2 cups: 289 calories, 5g fat (0 saturated fat), 0 cholesterol, 702mg sodium, 48g carbohydrate (5g sugars, 9g fiber), 13g protein.
16/40
Roasted Chickpea Salad
From the Recipe Creator:
Roasting canned chickpeas gives them a nutty, nuanced flavor that adds depth to this simple dish. It’s loaded with vibrant veggies and tossed with a homemade vinaigrette. This salad also travels well, making it an ideal on-the-go lunch. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/2 cups: 405 calories, 30g fat (5g saturated fat), 8mg cholesterol, 615mg sodium, 25g carbohydrate (2g sugars, 8g fiber), 10g protein.
17/40
Casablanca Chicken Couscous
From the Recipe Creator:
To give risotto, that favorite Italian comfort food, an update, I used couscous and lively North African-inspired flavors to deliver all the satisfaction of the creamy classic. —Roxanne Chan, Albany, California
Nutrition Facts:
1-1/3 cups: 448 calories, 11g fat (3g saturated fat), 53mg cholesterol, 715mg sodium, 63g carbohydrate (17g sugars, 4g fiber), 25g protein.
18/40
Air-Fryer Chickpea Fritters with Sweet-Spicy Sauce
From the Recipe Creator:
Chickpeas are a common ingredient in many dishes in Pakistan, where I grew up. I try to incorporate the tastes of my home country when cooking for my American-born daughters. With these air-fryer fritters, I have combined the light spice of Pakistani foods with the love of deep-fried finger foods that many Americans, including my daughters, enjoy. —Shahrin Hasan, York, Pennsylvania
Nutrition Facts:
1 fritter with 2 teaspoons sauce: 34 calories, 1g fat (0 saturated fat), 9mg cholesterol, 156mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 1g protein.
19/40
Chickpea & Chipotle Tostadas
From the Recipe Creator:
I often take a not-so-healthy dish and create something good for my family. My young twins love colorful meals they can eat with their hands, and this one fits the bill. —Amber Massey, Argyle, Texas
Nutrition Facts:
2 tostadas: 347 calories, 9g fat (1g saturated fat), 5mg cholesterol, 752mg sodium, 59g carbohydrate (11g sugars, 12g fiber), 12g protein.
20/40
Chickpea Tuna Salad
From the Recipe Creator:
This change-up from traditional tuna salad gets big flavor and texture from gently mashed chickpeas and classic mix-ins like zippy onions, crisp celery and fresh herbs. It makes a refreshing lunch served in a wrap or over Bibb lettuce leaves. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1/3 cup: 202 calories, 15g fat (1g saturated fat), 0 cholesterol, 420mg sodium, 14g carbohydrate (2g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 starch.
21/40
Slow-Cooker Quinoa Chili
From the Recipe Creator:
This recipe turned my husband into a quinoa lover. I made it the day he got good news on a new job, and we'll always remember how excited we were as we ate this beautiful meal. —Claire Gallam, Alexandria, Virginia
Nutrition Facts:
1-1/2 cups: 318 calories, 7g fat (2g saturated fat), 37mg cholesterol, 805mg sodium, 41g carbohydrate (7g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
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Garden Chickpea Salad
From the Recipe Creator:
Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan
Nutrition Facts:
1 serving: 492 calories, 38g fat (6g saturated fat), 8mg cholesterol, 619mg sodium, 30g carbohydrate (7g sugars, 9g fiber), 12g protein.
23/40
Cucumber and Hummus Boats
From the Recipe Creator:
The refreshing combo of cucumber and hummus really brings this meatless meal together. It transports easily, making it a great option for weekday lunches. —Matthew Hass, Ellison Bay, Wisconsin
Nutrition Facts:
2 stuffed cucumber halves: 482 calories, 21g fat (3g saturated fat), 10mg cholesterol, 1026mg sodium, 60g carbohydrate (17g sugars, 11g fiber), 16g protein.
24/40
Baked Beans and Sausage
From the Recipe Creator:
When my wife asks what she should make for a gathering, she’s always told to bring this—and a couple of copies of the recipe! —Robert Saulnier, Clarksburg, Massachusetts
Nutrition Facts:
3/4 cup: 316 calories, 9g fat (3g saturated fat), 15mg cholesterol, 857mg sodium, 48g carbohydrate (19g sugars, 9g fiber), 13g protein.
25/40
Chickpea Chicken Salad
From the Recipe Creator:
This recipe is a vegan option filled with mild, nutty chickpeas to capture all the flavors and textures of a traditional chicken salad. Fresh parsley, dill, pickles and onions come together to create a vibrant, nutritious salad that’s loaded with flavor. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 346 calories, 15g fat (1g saturated fat), 0 cholesterol, 491mg sodium, 37g carbohydrate (3g sugars, 9g fiber), 12g protein.
26/40
Roasted Chickpeas
From the Recipe Creator:
Looking for a lighter snack that’s still a crowd-pleaser? You’ve found it! These zesty, crunchy chickpeas will have everyone happily munching. —Julie Ruble, Charlotte, North Carolina
Nutrition Facts:
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
27/40
Pressure-Cooker Turkey Vegetable Soup
From the Recipe Creator:
Our family is big on soup. This favorite is quick to make and very tasty, giving me plenty of time to have fun with the family. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/3 cups: 167 calories, 5g fat (1g saturated fat), 20mg cholesterol, 604mg sodium, 21g carbohydrate (9g sugars, 5g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch.
28/40
Coconut-Ginger Chickpeas & Tomatoes
From the Recipe Creator:
This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Nutrition Facts:
2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein.
29/40
Pressure-Cooker Spice Trade Beans and Bulgur
From the Recipe Creator:
A rich blend of treasured spices turn nutritious bulgur and chickpeas into a tangy stew with just the right amount of heat. And the hint of sweetness from golden raisins makes the perfect accent. —Faith Cromwell, San Francisco, California
Nutrition Facts:
1-1/4 cups: 245 calories, 6g fat (0 saturated fat), 0 cholesterol, 752mg sodium, 45g carbohydrate (15g sugars, 8g fiber), 8g protein.
30/40
Vegetable Samosas
From the Recipe Creator:
My family enjoys the wonderful Indian flavors in a traditional samosa. Baked instead of fried, this version has fewer calories but keeps all the classic tastes and textures we love. —Amy Siegel, Clifton, New Jersey
Nutrition Facts:
1 samosa: 79 calories, 2g fat (0 saturated fat), 0 cholesterol, 136mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
31/40
Spinach Orzo Salad
From the Recipe Creator:
The first version of this salad was an experiment in mixing together some random ingredients I had on hand. It was a success, and several people at the party asked for the recipe—which meant I had to re-create it! It's healthy, delicious and perfect for warm-weather days. —Glen White, Kissimmee, Florida
Nutrition Facts:
3/4 cup: 122 calories, 5g fat (1g saturated fat), 0 cholesterol, 259mg sodium, 16g carbohydrate (1g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
32/40
Turkey White Chili
From the Recipe Creator:
Growing up in a Pennsylvania Dutch area, I was surrounded by excellent cooks and wonderful foods. I enjoy experimenting with new recipes like this change-of-pace chili. —Kaye Whiteman, Charleston, West Virginia
Nutrition Facts:
1 cup: 288 calories, 12g fat (2g saturated fat), 73mg cholesterol, 635mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
33/40
Curried Chickpea Salad
From the Recipe Creator:
This picnic-perfect curried chickpea salad has the right amount of crunch, creaminess, tanginess and spice, and it is completely vegan too! Try it wrapped in a soft pita or flatbread, or piled on grilled ciabatta. —Taste of Home Test Kitchen
Nutrition Facts:
1/2 cup: 250 calories, 16g fat (2g saturated fat), 0 cholesterol, 226mg sodium, 19g carbohydrate (1g sugars, 5g fiber), 6g protein.
34/40
African Peanut Stew
From the Recipe Creator:
Back when I was in college, my mom made an addicting sweet potato and peanut stew. I shared it with friends, and now all of us serve it to our own kids. They all love it, of course. —Alexis Scatchell, Niles, Illinois
Nutrition Facts:
1-1/4 cups: 349 calories, 9g fat (1g saturated fat), 0 cholesterol, 624mg sodium, 60g carbohydrate (23g sugars, 11g fiber), 10g protein.
35/40
Skinny Cobb Salad
From the Recipe Creator:
This skinny version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and use all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida
Nutrition Facts:
1 serving: 324 calories, 13g fat (3g saturated fat), 48mg cholesterol, 646mg sodium, 31g carbohydrate (11g sugars, 9g fiber), 23g protein. Diabetic exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
36/40
Antipasto Platter
From the Recipe Creator:
We entertain often, and an antipasto platter is one of our favorite crowd-pleasers. Guests love having their choice of so many delicious nibbles, including pepperoni and cubes of provolone. —Teri Lindquist, Gurnee, Illinois
Nutrition Facts:
3/4 cup: 157 calories, 10g fat (4g saturated fat), 16mg cholesterol, 727mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 6g protein.
37/40
Zesty Garbanzo Sausage Soup
From the Recipe Creator:
Even the busiest home cooks will have time to prepare this Cajun-inspired soup. If your family prefers spicier flavors, use medium salsa instead of mild. —Priscilla Doyle, Lutz, Florida
Nutrition Facts:
1-1/2 cups: 370 calories, 20g fat (6g saturated fat), 43mg cholesterol, 1514mg sodium, 32g carbohydrate (9g sugars, 6g fiber), 14g protein.
38/40
Chickpea ‘n’ Red Onion Burgers
From the Recipe Creator:
When chilly days arrive and we retire the grill to the garage, I bake a batch of chickpea veggie burgers. Even die-hard meat eaters can't resist them. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 burger: 386 calories, 12g fat (2g saturated fat), 72mg cholesterol, 732mg sodium, 54g carbohydrate (10g sugars, 9g fiber), 16g protein.
39/40
Moroccan Pot Roast
From the Recipe Creator:
My husband loves meat and I love veggies, so we're both happy with this spicy twist on beefy pot roast. With garbanzo beans, eggplant, honey and mint, it's like something you'd eat at a Marrakesh bazaar. —Catherine Dempsey, Clifton Park, New York
Nutrition Facts:
1 serving: 435 calories, 21g fat (7g saturated fat), 111mg cholesterol, 766mg sodium, 23g carbohydrate (10g sugars, 6g fiber), 38g protein.
40/40
Mediterranean Chickpeas
From the Recipe Creator:
Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Nutrition Facts:
1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein.
Chickpea Recipes FAQs
Are chickpeas healthy?
“Healthy” means something different to everyone. If your standards are nutrient-dense, whole foods, then yes, chickpeas are healthy! They are low in saturated fat and, in a 1/2 cup serving, contain 20 grams of protein and 5 grams of fiber. Chickpeas also contain essential nutrients like iron, vitamin C, folate and phosphorus.
What are the easiest ways to cook with chickpeas?
The easiest ways to cook with chickpeas are to smash them into a chickpea chicken salad, roast them for a leafy green salad, puree them into hummus or toss them into a pasta salad. Most chickpea recipes are super easy because the chickpeas are drained directly from a can and tossed with other ingredients. However, you can get a bit fancier with your chickpea recipes and turn them into burgers, falafel, meatballs or samosas.
Are chickpea recipes good for meal prep?
Chickpea recipes are excellent for meal prep. Even when cooked with other ingredients, these legumes hold their integrity very well. Our best chickpea recipes for meal prep include falafel, chickpea salad, hummus, antipasto pasta salad, chickpea burgers, chickpea tortilla soup and chickpea fritters.
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