How To Cook Canned Chickpeas
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How To Cook Canned Chickpeas
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An easy, versatile dish that's ready in minutes.
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Ingredients
- 15 ounces (425g) canned chickpeas 1 can, that is drained and rinsed (unseasoned)
- 1 clove garlic minced
- ½ teaspoon ground cumin
- ½ teaspoon dried oregano
- ⅓ teaspoon onion salt or to taste
- ¼ teaspoon ground coriander
- ¼ teaspoon smoked paprika
- ½ cup (118ml) water
Instructions
Stovetop
- Add the drained chickpeas into a saucepan with the garlic, ground cumin, smoked paprika, onion salt, and dried oregano, followed by the water, and stir.
- Bring to a simmer and cook for 5 minutes. Please note firmer garbanzo beans will need a more cook time and more water.
- Taste for seasoning, adding salt or sprinkling with salt (and pepper) as desired before serving.
Microwave
- Add contents from your drained can into a microwave-safe bowl that has a lid, along with half a cup of water, and mix. Cover the bowl and cook for about 2 minutes.
- Uncover, add in your desired seasonings, stir to combine, and place the lid back on.
- Cook for another 1-2 minutes, until completely warmed through.
Oven
- Preheat oven to 400 degrees F / 200 degrees C.
- Drain the canned chickpeas and pat them dry with a paper towel.
- Spread chickpeas out on a parchment paper lined baking sheet and roast for 20-30 minutes, stirring a few times during cooking.
- Cook until the chickpeas are golden brown on the outside, but creamy and soft on the inside.
Notes
- Please do make sure to drain and rinse the chickpeas well before adding to the pot. Wash off all the gooey stuff that will be in the bottom of the can. You can mash some of the chickpeas with a potato masher to thicken the final result. Scale up the recipe - for easier weeknights, double the recipe (for all the ingredients). Please use smoked paprika, as that gives a fantastic extra smoky flavor. If you prefer more garbanzo beans, then you need to add more cooking liquid. Note that you may need to add extra salt and spices. Cover the pot while cooking, so that the liquid does not evaporate and that they all cook evenly. If your canned garbanzo beans are too firm, then add at least 1 can of fresh water and simmer for at least 30 - 45 minutes. You will need to keep an eye on the water and add more as needed so that it does not dry out. Storage - keep in an airtight container inside the fridge for 4 days. There are 0 WW Blue Plan SmartPoints in one serving of this.
- Please do make sure to drain and rinse the chickpeas well before adding to the pot. Wash off all the gooey stuff that will be in the bottom of the can.
- You can mash some of the chickpeas with a potato masher to thicken the final result.
- Scale up the recipe - for easier weeknights, double the recipe (for all the ingredients).
- Please use smoked paprika, as that gives a fantastic extra smoky flavor.
- If you prefer more garbanzo beans, then you need to add more cooking liquid. Note that you may need to add extra salt and spices.
- Cover the pot while cooking, so that the liquid does not evaporate and that they all cook evenly.
- If your canned garbanzo beans are too firm, then add at least 1 can of fresh water and simmer for at least 30 - 45 minutes. You will need to keep an eye on the water and add more as needed so that it does not dry out.
- Storage - keep in an airtight container inside the fridge for 4 days.
- There are 0 WW Blue Plan SmartPoints in one serving of this.
Nutrition Information
Show Details
Calories
97kcal
(5%)
Carbohydrates
15g
(5%)
Protein
5g
(10%)
Fat
2g
(3%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
492mg
(21%)
Potassium
167mg
(5%)
Fiber
5g
(20%)
Sugar
0.04g
(0%)
Vitamin A
85IU
(2%)
Vitamin C
0.4mg
(0%)
Calcium
46mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 97 kcal
% Daily Value*
| Calories | 97kcal | 5% |
| Carbohydrates | 15g | 5% |
| Protein | 5g | 10% |
| Fat | 2g | 3% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 492mg | 21% |
| Potassium | 167mg | 4% |
| Fiber | 5g | 20% |
| Sugar | 0.04g | 0% |
| Vitamin A | 85IU | 2% |
| Vitamin C | 0.4mg | 0% |
| Calcium | 46mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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