Don’t know what to do with that can of garbanzo beans in your pantry? You’re sure to find a few favorite vegan chickpea recipes here! From roasted chickpea snacks and hummus to salads and main dishes. I have all of your chickpea needs covered! Most of these easy recipes are gluten-free, too.
What are Chickpeas?
Chickpeas are probably the most versatile member of the legume family. We’ve been enjoying them for many years here in the U.S., and they’ve been part of Middle Eastern cuisine for thousands of years.
A health coaching client once told me that he really wanted to make chickpea salad, but he couldn’t find them at the store. They did have garbanzo beans, though. Garbanzo beans and chickpeas are the same thing. They are sometimes known as gram, Egyptian peas, chana, and chole.
You can blend them together to make a savory dip, mash them for a tasty salad, and roast them for a crunchy snack. You can also turn mashed chickpeas into falafels and burgers. And of course, you can add this little bean to soups, stews, curries, and stir-fries, too. I share my favorite vegan chickpea recipes at the bottom of this post.
How to Cook Chickpeas
Canned chickpeas are good to go right out of the tin. Just open the can, drain the liquid (be sure to save it,though!) and give them a good rinse. You can eat them right away or add them to your favorite recipe.
Chickpeas cooked from dried beans are much tastier than canned, in my opinion. They’re much more economical, too.
When cooking dried garbanzos, you should first place them in a colander and check for things that aren’t beans, like pebbles or tiny sticks. Then you need to give them a good rinse.
It’s best to soak your chickpeas in a bowl of water for 4 to 8 hours before cooking them. If you don’t have time to soak them, don’t worry – you can still cook them, but they may take a little longer.
Stovetop Cooking Method
Place one cup of dried chickpeas in a pot with 4 cups of water. Bring the pot to a boil over medium-high heat and skim off any foam that may form on the top of the water. Then, lower the heat to medium-low and allow the pot to simmer uncovered for an hour or two. The times will vary depending on how long they were soaked, how old the beans are, and how high your altitude is. One cup of dried chickpeas will make about 2 cups of cooked beans.
If you want to add salt to your chickpeas, don’t do so until the very end of cooking. Adding it too soon will result in beans with a tough texture.
Slow Cooker Cooking Method
If you have a slow cooker, you can place your chickpeas and water in it and cook them on low for 8 hours.
Instant Pot Cooking Method
You can also cook dried chickpeas in your Instant Pot. Place your dried chickpeas and water in your Instant Pot. If the beans are soaked, you will need to cook them for 40 to 45 minutes. Soaked beans should cook for 12 to 15 minutes. Then use the natural release for 20 minutes.
Health Benefits of Chickpeas
In addition to being super tasty, chickpeas are super healthy, too!
- A 1-ounce serving contains 3 grams of protein.
- They’re packed with fiber.
- Chickpeas are also a good source of folate, iron, phosphorus, and manganese.
- They’re a low glycemic food, so they may help control blood sugar levels.
- The fiber found in chickpeas may help with digestion.
- Since chickpeas are a great source of many minerals, they may help prevent certain chronic diseases, such as heart disease, cancer, and diabetes.
Easy Vegan Chickpea Recipes
Easy vegan chickpea recipes span breakfast, lunch, and dinner, with a few snacks and desserts in the mix! Enjoy garbanzo beans in hummus, roasted chickpea snacks, salads, soups, chili, curries, stir-fries, and more!
A Hummus Shake is a refreshingly cool treat for a hot summer’s day, but you don’t need to wait for the hot weather to enjoy one!
Serve this silky-smooth dip with pita wedges or cut vegetables at parties for a fun appetizer or spread it onto a sandwich or wrap for a delicious lunch.
These are highly addictive! Snack on them, add them to salads, or use them to garnish soups.
If you prefer spice over garlic, give this recipe a try!
This hearty recipe will have you craving salad. Yes, you will crave salad!
This dish is hearty enough for a meal on its own, but it also makes a great side, too.
An old Fawlty Towers episode inspired me to create a healthy vegan version of the classic Waldorf Salad.
Serve this easy salad as a side dish alongside a sandwich or on top of a bed of lettuce as a hearty main dish salad.
Made with chickpeas, hidden veggies, and a pinch of seaweed, this recipe can be thought of as vegan or vegetarian tuna.
Healthy Baked Falafel in Pitas from The China Study Cookbook by LeAnne Campbell comes together quickly, and it’s one of my favorite quick and easy lunch recipes.
My favorite lunchtime meal has been turned into a burger in this recipe, which is great for summer.
This soup will cure what ails you on dreary, chilly days.
Loaded with beans and peppers, hearty vegan White Chili is a terrific meal for lunch or a light dinner.
This dish is great for weekend brunch or anytime you’re craving breakfast for dinner!
This dish from Bold Flavored Vegan Cooking is packed with flavor, and it comes together in less than 30 minutes, making it the perfect dinner for busy weeknights.
I love this recipe because it’s ready in a matter of minutes, making it another delicious weeknight dinner.
This pot pie from my book The Truly Healthy Vegan Cookbook is the ultimate in comfort food!
Chickpeas take the place of chicken, in this classic dish.
Serve this comforting dish on its own or over a baked sweet potato.
Yes, you can have chickpeas for dessert, too!