All About Chickpeas
Chickpeas are dried legumes that cook up creamy on the inside with thin skins that crisp beautifully when roasted. A 15-ounce can contains about 1.5 cups of beans. They bring nutty flavor and hearty texture to soups, stews, salads, and dips. Canned chickpeas need just a quick rinse before using, while dried ones require an 8-hour soak and 45 minutes of simmering.
How to Select
For canned chickpeas, choose cans without dents and check the expiration date. Look for brands with 140mg sodium or less per serving. Dried chickpeas should feel hard and look uniform in size. Avoid bags with broken beans or dusty residue at the bottom.
How to Store
Keep unopened cans in your pantry for up to 2 years past the printed date. Store dried chickpeas in an airtight container for 12 months at room temperature. Once opened, transfer canned chickpeas to a glass container with their liquid and refrigerate for 4 days. Cooked chickpeas freeze well in portions for 6 months.
How to Prep
Drain canned chickpeas through a mesh strainer and rinse under cold water for 30 seconds to remove excess sodium. For dried chickpeas, soak 1 cup beans in 4 cups water for 8 hours, then simmer in fresh water for 45 minutes until tender. Save the cooking liquid for hummus. Pat chickpeas dry with paper towels before roasting.
Flavor Pairings
Chickpeas love bold spices like cumin, paprika, and coriander. Tahini and chickpeas create the base for hummus. Lemon juice brightens their earthy flavor. Olive oil helps them crisp when roasted at 425°F. They absorb flavors from garlic, onions, and tomatoes in stews.
Cooking Tips
Roast drained chickpeas at 425°F for 25-30 minutes, shaking the pan every 10 minutes for even browning.
Add 1/4 teaspoon baking soda to soaking water to soften skins and reduce cooking time by 15 minutes.
Save chickpea liquid (aquafaba) from cans to whip into foam that replaces 3 egg whites per 1/2 cup liquid.
Simmer chickpeas with a bay leaf and 1 teaspoon salt per quart of water for better flavor absorption.
Varieties
Need a substitute? See our Best Substitutes for Chickpeas guide with tested ratios.
FAQ
Why remove chickpea skins?
Removing skins creates smoother hummus but takes time. After cooking, rub chickpeas between kitchen towels to loosen skins. Most float off when you cover chickpeas with water. This removes about 60% of skins in 5 minutes. For roasting, keep skins on for extra crispiness.
Can I substitute dried for canned chickpeas?
Yes. One 15-ounce can equals 1/2 cup dried chickpeas after soaking and cooking. Dried chickpeas cost about $0.40 per cup versus $1.50 for canned. Plan ahead since dried need 8 hours soaking plus 45 minutes cooking time.
How do I make chickpeas digest easier?
Add 1/4 teaspoon baking soda to soaking water to break down complex sugars that cause gas. Drain and rinse thoroughly before cooking. Start with 1/4 cup servings and increase gradually over 2 weeks. Cooking with digestive spices like cumin, ginger, or fennel seeds also helps.
What's the white foam when cooking chickpeas?
Saponins create foam during cooking, similar to soap bubbles. Skim it off with a spoon every 10 minutes for clearer cooking liquid. The foam is harmless but can overflow your pot. Adding 1 tablespoon oil reduces foaming by 75%. Pre-soaking also minimizes foam formation.
Recipes with Chickpeas
Creamy Butternut Squash Chickpea Soup with Cumin and Paprika
45 min
Creamy Homemade Hummus with Tahini and Lemon
5 min
Roasted Vegetable and Chickpea Sheet Pan Dinner
45 min
Spanish Chickpea and Potato Stew with Smoked Paprika
1 hr
Creamy Sweet Potato Hummus with Maca Broth
5 min