Here’s a quick way to prepare canned chickpeas in just 5 minutes for a tasty plant-based protein option! This straightforward canned chickpea recipe serves as a versatile ingredient ideal for grain bowls, salads, and speedy dinners.
Do you want to discover one of my favorite cooking hacks? These simple canned chickpeas will demonstrate how to elevate a plain can of beans into something extraordinary in just 5 minutes!
This recipe is among my top strategies for enjoying healthy plant-based dinners. Honestly, I don’t follow recipes every night. Many evenings, I whip up improvised meals using what I can find in the pantry or fridge, complemented by these easy chickpeas! They’re fantastic for nutritious lunches or as the protein in a grain bowl. Honestly, I could label these as lifesaver chickpeas.
5 Ingredients for This Canned Chickpeas Recipe
Not everyone is aware of how to make chickpeas flavorful. In fact, several people have mentioned that they can’t handle the taste or texture of chickpeas. So here’s a tip to impress those who aren’t fans of chickpeas. It only takes 5 minutes and it transforms the flavor! Here’s what you’ll need to cook canned chickpeas quickly:
– Canned chickpeas: Canned chickpeas are a pantry essential for us: we stock up on them! You can also utilize cooked chickpeas, naturally. Avoid reduced sodium varieties, as they are generally quite bland.
– Fresh garlic: If you’re in a bind, you can substitute with ¼ teaspoon garlic powder. However, fresh garlic provides the best instant flavor.
– Smoked paprika: The smoked Spanish type of paprika contributes the perfect smoky flavor. Use standard paprika if you’re unable to find it.
– Olive oil and salt: Complete the seasoning.
5 Star Reader Review
⭐⭐⭐⭐⭐ “Incredible – just like it was described, this recipe turned a can of chickpeas into a delicious, healthy side dish in 5 minutes. I added cayenne pepper, cilantro, and a generous squeeze of lemon. I plan to experiment with more spices next time!” -Kin
How to Cook Canned Chickpeas
Once your ingredients are ready, it’s a breeze to cook the canned chickpeas. It really takes only 5 minutes. Here’s what you need to do:
1. Mince the garlic. The only cutting necessary is to mince a single garlic clove.
2. Sauté the garlic in olive oil for 1 minute. Cook until fragrant and sizzling beautifully, but before it turns brown. This should take about 30 seconds to 1 minute.
3. Add the canned chickpeas, smoked paprika, and salt; cook for 2 minutes. Heat just until they are warmed through. You’ll be surprised by the rich flavor developed in just a few minutes of cooking.
Scaling for Meal Prep
This recipe is designed for 1 can of canned chickpeas. The number of servings depends on how you plan to serve it. The can usually states it contains 3 servings per container. However, if you’re using it as your main plant-based protein, you might need around 2 servings per container to feel satisfied.
Preparing a meal for four? Simply double this recipe! It also keeps nicely in the refrigerator for 2 to 3 days, allowing you to prepare a larger batch and reheat for meals throughout the week.
Serving Suggestions
There are countless ways to enjoy these canned chickpeas for a quick lunch or dinner! Here are some serving ideas:
– With pita triangles & fresh veggies. Slice pita bread into triangles, then add sliced tomatoes and cucumbers with a dash of salt. Elevate it by adding feta cheese.
– As a grain bowl. Combine quinoa or rice, fresh vegetables, kalamata olives, and tahini sauce. Instant Greek bowl!
– With roasted veggies. Roast some vegetables and include these chickpeas as the protein source.
– Over a sweet potato. Bake a sweet potato, then top with tahini sauce along with fresh dill and parsley.
– Chickpea Caesar salad. Incorporate these into a classic Caesar salad for a vegetarian meal.
Nutritional Benefits
Why include canned chickpeas in your diet? This powerful legume is packed with beneficial nutrients. Here are some reasons to appreciate the garbanzo bean:
– High in plant-based protein. 1 cup provides 14.5 grams of protein, which is about 30% of your daily protein needs.
– Excellent fiber source. 1 cup also contains 12.5 grams of fiber, fulfilling about 50% of your daily requirement.
– Can aid in weight management. Chickpeas are low in calorie density, supplying few calories relative to their nutrient content. Their high protein and fiber content also enhance satiety and reduce calorie intake during meals.
Storage and Serving Tips
Leftovers can be stored in the refrigerator for up to 3 days.