How to Cook Canned Chickpeas

Chickpeas are a healthy and versatile legume. You can eat them plain, or add them to salads, chicken dishes, etc. Canned chickpeas are also quick to prepare and especially fast to cook. By either boiling canned chickpeas, baking them, or microwaving them, you can prepare your own chickpeas!

Ingredients

Canned chickpeas
Seasonings of your choice

Method 1

Method 1 of 3:

Boiling Canned Chickpeas

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1
Open the can of chickpeas and drain them over the sink. Pour the chickpeas into a strainer and shake it lightly to remove the majority of the aquafaba, which is the thick, goopy liquid in the can. Then, set the strainer in the sink and let it sit until most of the aquafaba is gone.^{[1]XResearch source}
- Aquafaba is starchy and full of sodium.
- Place a can opener on the rim of the can and firmly squeeze the arms together. Then, twist the handle until you’ve cut through the circumference of the can.
- If you don’t have a can opener, use kitchen utensils, like a spoon, to try and open the can.
2
Rinse the chickpeas. Keep the peas in the strainer and run cold water over them. Keep the water running until all the aquafaba is gone. To speed the rinsing process up, use your hands to roll the chickpeas around while they are rinsing.^{[2]XResearch source}
- Use the highest water pressure you can to clean them faster.
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3
Pour the chickpeas into a pan. Spread them out to make 1 layer. If the chickpeas are still overlapping even after you rearrange them, pour them into a bigger pan.^{[3]XResearch source}
- The chickpeas need to be in 1 layer to ensure that they cook evenly.
4
Pour water over the chickpeas. The amount of water you should use depends on how many chickpeas you’re cooking. Pour enough water to have the chickpeas submerged, but not floating.^{[4]XResearch source}
- If the pan can’t fit the chickpeas and water, switch to a larger pan.
Make sure to watch the pan while it cooks. If the water starts to boil over the top of the pan, turn down the heat.^{[5]XResearch source}
6
Drain the boiled chickpeas. Pour them into a strainer and let the water drizzle out. If you use the same strainer that you used to drain the aquafaba, make sure to wash it before putting in the boiled chickpeas.^{[6]XResearch source}
- If the chickpeas are still wet after straining, then dry them with paper towels or a clean kitchen towel.
7
Serve the chickpeas or store them for later. You can add them to salads, eat them plain, mix them with sauces, etc. If you want to save them for later, put them in a plastic or glass container in the fridge.^{[7]XResearch source}
- If you put your leftovers in the fridge, they’ll stay good for up to 1 week.

Method 2

Method 2 of 3:

Baking Canned Chickpeas

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Preheat your oven while you are preparing the chickpeas to speed up the whole process. Set an alarm to let you know when the oven is ready.^{[8]XResearch source}
2
Dry the rinsed and strained chickpeas. Roll them between paper towel sheets or clean dish towels. If the towels get too damp and are no longer able to dry the peas, swap them out for new towels.^{[9]XResearch source}
- The chickpeas need to be dry so they can get crispy in the oven. If they’re still wet when they go into the oven, they can get mushy.
3
Arrange the chickpeas on a baking sheet. Use your hands to spread the chickpeas over the surface area of the pan. Make sure they are arranged in 1 layer and not overlapping. If they are overlapping, they won’t cook evenly.^{[10]XResearch source}
- For an easier cleanup, line the pan with parchment paper.
4
Drizzle the chickpeas in olive oil. Make sure to cover every chickpea in olive oil so they all cook the same. The olive oil will not only enhance the flavor of the chickpeas, but add to their texture.^{[11]XResearch source}
- You can use other kinds of oils as an olive oil substitute, like canola, sesame, or avocado oil.^{[12]XResearch source}
5
Season the chickpeas if you'd like. There isn't a right way to season chickpeas, but a common way is to sprinkle them with ground coriander and chili flakes. However, be careful not to add too much seasoning because chickpeas naturally have a high sodium content.^{[13]XResearch source}
- Try sprinkling a little bit of salt, pepper, and garlic powder over the chickpeas.
6
Bake the tray for 1 hour. Place the tray in the oven carefully. Then, set a timer for 1 hour to remind you when time is up.^{[14]XResearch source}
- Watch the chickpeas while they bake in case there are complications.
- If the chickpeas aren’t crisp after 1 hour, let them continue to cook until they get crispy.
7
Take the chickpeas out of the oven. Use heat protection, like oven mitts, to the remove the tray from the oven. Then, place the tray on a heat-safe surface, like a stove top or heat pads.^{[15]XResearch source}
- Remember to turn off the oven once you remove the tray.
8
Let the chickpeas cool and serve. Once they’re cool, serve them plain or add them to your favorite dishes! If you have leftovers, put them in the fridge for up to 1 week and store them in a plastic or glass container.^{[16]XResearch source}
- You can reheat the leftovers in the oven or microwave.

Method 3

Method 3 of 3:

Microwaving Canned Chickpeas

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1
Mix the chickpeas with olive oil in a bowl. The bowl should be big enough so that the chickpeas don’t fall out while you're mixing them. You can use your hands or a spoon to cover the chickpeas in olive oil.^{[17]XResearch source}
- If you don’t like olive oil, try using a substitute, like avocado or sesame oil.
2
Season the chickpeas if you’d like. While this isn’t necessary, it adds a pop of flavor. Try sprinkling the peas with a little bit of salt, pepper, and paprika. Or, you can sprinkle them with a dry dressing, like dry ranch, or some cinnamon powder.^{[18]XResearch source}
- Use your hands or a spoon to spread the seasoning over all of the chickpeas.
3
Place the chickpeas on a microwave-safe plate. Arrange them in 1 layer so they cook evenly. To make the cleanup easier, put down a paper towel on the plate before adding the chickpeas.^{[19]XResearch source}
- The more paper towels you put down, the easier the cleanup will be.
- Plates that aren’t microwave-safe have the potential to break or melt in the microwave.
Make sure to watch the plate while it cooks. After 3 minutes, take the plate out of the microwave.^{[20]XResearch source}
5
Shake the chickpeas. Keep shaking the plate gently until the chickpeas move. If you can’t move them without them falling off the plate, use a spoon to stir them around.^{[21]XResearch source}
- This redistributes moisture, spreads around the seasoning, and helps make sure the chickpeas cook evenly.
6
Microwave the plate of chickpeas for 3 more minutes. Keep watching the plate while it cooks. Then, take the plate out of the microwave and place it on a heat-safe surface, like a hot pad.^{[22]XResearch source}
- The plate might get really hot, so consider using heat protection when taking it out of the microwave.
7
Serve the chickpeas or store them for later. Before you eat them as a snack, let them sit for a few hours so they get even crispier and cool down. Or, you can store them in an airtight container at room temperature.^{[23]XResearch source}
- Microwaved chickpeas that are stored will stay good for up to 2 days.

Chickpea Recipes

Sample Chickpea Salad Recipe

Sample Baked Chickpea Recipe

Sample Chickpea Dip Recipe

Expert Q&A

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Question
How do I cook chickpeas on a stovetop?
Sasha Reyes
Executive Chef
Chef Sasha Reyes is the Executive Chef and Owner of Artisan Personal Chefs. With over 20 years of food industry experience, she specializes in private dinner parties, custom sports nutrition plans for professional athletes, and cooking lessons. Chef Reyes graduated from Arizona Culinary Institute in 2011 with a degree in Culinary Arts, Baking, and Restaurant Management.
Sasha Reyes
Executive Chef
Expert Answer
To cook chickpeas exclusively on a stovetop. Start by seasoning chickpeas with fresh mint, ground coriander, ground cumin, oregano, salt, and pepper; sauté them in a pan with olive oil. After approximately 10 to 20 minutes of stovetop cooking, complete the dish by adding red chili flakes, lemon juice, and fresh mint for an extra burst of flavor.
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What health benefits do chickpeas have?
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As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
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Tips

Drain the chickpeas completely.
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Helpful6 Not Helpful0
Dry off the chickpeas as much as possible if you are baking or microwaving them.
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Keep the aquafaba and use it as a vegan substitute for other recipes.
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