Grab That Can of Chickpeas From Your Pantry and Make These Delicious Dishes

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Photo by Deb Perelman Celebrate the versatility of the humble garbanzo bean in every meal—these easy chickpea recipes guarantee a tasty dinner. Chickpeas are the chicken of the legume family because, like chicken, they can be used in all kinds of dishes, in all kinds of ways. Roast them […]

Click here to view original web page at parade.com

Celebrate the versatility of the humble garbanzo bean in every meal—these easy chickpea recipes guarantee a tasty dinner.

Chickpeas are the chicken of the legume family because, like chicken, they can be used in all kinds of dishes, in all kinds of ways. Roast them for a snack, process them into hummus, mash for falafel or add to a wide variety of soups, salads and sauces. With the right chickpea recipe, you can whip them into Indian, Middle Eastern, Italian or Moroccan dishes. The chickpea is so versatile and beloved that it's a staple ingredient in many popular dishes around the world.

Wait, are garbanzo beans chickpeas?

First, let's clarify. Yes, garbanzo beans and chickpeas are one and the same—it’s just a difference in etymology. The word “chickpea” has a Latin root, deriving from cicer, which refers to legumes as a whole. “Garbanzo” is a Spanish root, combining the words for “seed” and “dry.”

Are chickpeas good for you?

Chickpeas are a great plant-based protein for vegans and vegetarians alike. But even if you're a card-carrying carnivore, there are good reasons to seek out this little powerhouse the next time you go to the market.

For starters, chickpeas are high in fiber. Fiber satisfies your hunger longer after a meal, and supports digestive health. The combination of protein and fiber in chickpeas also helps regulate your blood sugar levels. Plus, chickpeas are loaded with a wide variety of vitamins and minerals for good health and disease prevention, like iron, B vitamins, manganese, magnesium, potassium, folate and copper.

Why cook with chickpeas?

Legumes in general are budget-friendly and chickpeas are readily available in both cans and frozen packs. It's also very easy to cook up a batch from dried beans on the stove, in a slow cooker and in an Instant Pot pressure cooker.

Are chickpeas keto?

Your chickpea recipes may sound delicious and full of fiber, vitamins and minerals, but consider closing up the cookbook if you’re on the keto diet. Chickpeas—and similar legumes—have about 22 grams of carbs per half-cup. So while you can still eat them, just do it in moderation and pair them with these keto-friendly foods.

Do chickpeas have protein?

Garbanzo beans are a great protein source, offering about 6 grams per half cup. That’s comparable to black beans and lentils, and as a bonus, they’re all plant-based—so it’s an even healthier option than animal proteins.

Are chickpeas gluten-free?

If you’re on a gluten-free diet, you’re in luck. Chickpeas naturally don’t have any. Eat up!

How long do chickpeas last in the fridge?

Cooked chickpeas themselves will last in the fridge for three to five days. Make sure you keep them in an airtight container. And always use your senses if you’re worried you’ve kept them for too long. If they look, smell or taste off, throw them out. You can also always put cooked garbanzos in the freezer where they’ll keep longer—up to three months.

And remember, you can save the cooking liquid to make aquafaba, which is a great replacement for egg whites. Let the aquafaba cool completely after you cook your chickpeas, then store it in an airtight container in the fridge for up to two weeks.

Best Chickpea Recipes

Next time you're at the market, pick up a couple cans or a bag of dried chickpeas, and have some fun with them in the kitchen. This selection of chickpea recipes offers ideas for snacks, easy lunches, sides, main dishes and soup.

Roasted Cauliflower and Chickpea Tacos

Tossing the cauliflower and beans in a spice mix amps up the flavor—as does the high-heat roasting,

Get the recipe: Roasted Cauliflower and Chickpea Tacos

Spiced Chickpea Spread

Add variety to your standard hummus with this easy recipe from Parade Chef Jon Ashton.

Get the recipe: Spiced Chickpea Spread

Carrot Salad with Tahini, Chickpeas and Pistachios

This chickpea recipe is remarkably versatile, working as an appetizer, side dish or even a light main.

Get the recipe: Carrot Salad with Tahini, Chickpeas and Pistachios

Warm Spiced Cauliflower and Chickpea Salad With Pomegranate Seeds

When you're stuck in a food rut, why not try this light and bright—and a little nontraditional—salad.

Get the recipe: Warm Spiced Cauliflower and Chickpea Salad With Pomegranate Seeds

Chickpea Bruschetta

Skip the tomatoes for this alternative take on bruschetta by Parade's Chef Jon Ashton

Get the Recipe: Chickpea Bruschetta

North African Chickpea Soup

Chickpeas absorb flavor well and are the star of this soup. Serve with flatbread and harissa sauce, a spicy condiment available in many supermarkets.

Chickpea Curry Salad Sandwiches

Whip up this perfect lunch recipe with pantry and refrigerator staples.

Chickpea & Bacon Crackers

This speedy snack is perfect for holidays, watching football or drop-in guests.

Roasted Honey Cinnamon Chickpeas

Create a more healthful junk food—this chickpea recipe yields a super crunchy treat more addictive than those junky snacks you can't pry out of your child's hands.

Get the recipe: Roasted Honey Cinnamon Chickpeas

Lentil Chickpea Burgers

These lentil chickpea burgers are packed full of nutrients and make a wonderful vegetarian option for burger night.

Martha Stewart's Chickpea and Lamb Sliders

If you're serving meat-eaters and vegetarians alike, keep it simple and grill an assortment of miniature burgers—some lamb, some chickpea—and offer the same toppings with warm pita bread for both," says Martha Stewart.

Get the recipe: Chickpea and Lamb Sliders

Warm Kale Salad with Roasted Chickpeas

Toss the croutons and sub in crunchy chickpeas for a memorable salad.

Edamame, Chickpea and Corn Salad

This easy Edamame, Chickpea and Corn Salad relies on flavorful, budget-friendly staples and is a breeze to toss together for hassle-free lunches.

Cajun Fried Chickpeas

Get both a kick and a crunch with this tasty fried snack.

Get the recipe: Cajun Fried Chickpeas

Roasted Chili-Lime Chickpeas

For a snack with a fantastic kick to it, try this simple chickpea recipe—it pairs well with an ice cold beer!

Roasted Chickpeas with Parmesan and Garlic

Make this flavorful snack before a road trip, then pull them out for snacking to keep pit stops to a minimum.

Vanessa Seder's Yogurt Soup With Chickpeas

A creamy, no-cook, Middle Eastern–inspired soup to soothe the soul—and stomach.

Chickpea-Spinach Curry

Think of this as a fancied-up—and flavor-packed—version of rice and beans by a blogger born in Guyana, where chickpea curry is very popular.

Lemon Chicken with Chickpeas

The lemon and spices combine to create a delicious sauce on this tasty meal.

Spinach, Chickpea, and Chorizo Hash with Eggs

This super-easy, wholesome hash is a one-pot wonder that makes an ideal weeknight dinner.

Chickpea Noodle Soup

Try this vegan take on a classic comfort soup.

Pumpkin Hummus

Feel a bit more festive in the fall!

Get the recipe: Pumpkin Hummus

Chickpea and Parsley Salad

This easy chickpea recipe comes together in a flash. But don't let the ease of preparation fool you—it's a full-flavor chickpea salad you'll prepare time and again.

Savory Yogurt Bowl with Chickpeas, Cucumber and Beets

Bobby Flay recommends mixing and matching when making this delicious yogurt bowl.

Black-Eyed Pea and Kale Salad with Chickpea Vinaigrette

Chickpea Tabbouleh with Grilled Chicken and Artichokes

The brightness of the lemon juice, the fresh mint and parsley, the sweet tomatoes, with the creaminess of the chickpeas and smokiness of the grilled chicken are perfection on a plate!

Falafel Waffle

Made with a can of chickpeas and bold seasonings, these savory waffles are gluten-free, too. Serve with your favorite dip—tzatziki is a great match.

Smoothest, Creamiest Hummus Ever

Why buy store-bought hummus when you can have creamy, super smooth, airy hummus right at home?

Up next: What does it actually mean to be a vegetarian vs a vegan? Experts break it down.