Looking for a satisfying snack with a dose of health benefits on the side? Put down those chips and introduce yourself to chickpeas.
Easy Ways to Make Chickpeas Your New Favorite Snack
Updated on Apr. 24, 2024
What’s a Chickpea?
Originally cultivated in the Mediterranean and the Middle East, chickpeas are nutrition powerhouses that will fill you up without filling you out. These small, round legumes with a nutty taste and buttery texture are consumed worldwide, particularly in dishes like hummus, Moroccan stew and curry. The most common variety of chickpea in the U.S. is the cream-colored “kabuli-type”, but the dark-colored “desi-type” is popular in other parts of the world. You can enjoy chickpeas year-round either dried or canned as a vegan and gluten-free way to boost your daily intake of fiber, protein and so much more. Learn how to make crispy chickpeas.
Chickpeas vs. Garbanzo Beans
A rose by any other name—is still a rose. Yes, chickpea and garbanzo refer to the same bean. Why the confusion? Chickpea is the English name and garbanzo is the Spanish name. Most U.S. grocery stores stock them under both names, but they’re one and the same.
Healthy Reasons to Eat Chickpeas
These little legumes are an excellent source of many vitamins and minerals. Some of the key reasons you’ll want chickpeas in your diet include high levels of:
Fiber: Helps manage diabetes, decrease the risk of heart disease, aid in digestion and reduce the urge to snack.
Protein: An important aid in helping maintain the health of the body’s tissues, as well as a key plant-based protein source for vegetarians. (If you’re a vegetarian, try these recipes, too.)
Selenium: Aids in liver function and helps detoxify some cancer-causing compounds.
Manganese: A natural sunblock that helps protect against damaging UV light.
Choline: Works to reduce chronic inflammation.
Folate: Helps prevent the formation of cancer cells from mutated DNA.
3 Tasty Chickpea Snacks
Roasted chickpeas are a healthy snack and a snap to make. Here are three delicious flavor variations, but try creating your own custom version by using your favorite herbs and spices.
The Base Recipe
Preheat the oven to 400°. Line a 15x10x1-in baking sheet with foil. Drain and rinse two cans (15 oz. each) chickpeas (aka garbanzo beans). Spread in a single layer over foil. Remove any loose skins. Bake until crunchy, 40–45 minutes, stirring every 15 minutes. Immediately toss the hot chickpeas with your favorite oil and spice mixture. Cool completely. Dig in!
Rosemary-Sea Salt
Whisk 2 tablespoons extra virgin olive oil, 1 tablespoon minced fresh rosemary and 1/2 teaspoon sea salt.
Orange-Curry
Whisk 2 tablespoons extra virgin olive oil, 1 teaspoon grated orange zest and 1 tablespoon of curry powder.
Lemon-Pepper
Whisk 2 tablespoons extra virgin olive oil, 1 teaspoon grated lemon zest and 2 teaspoons freshly cracked pepper.
See how easy it is to make the recipes above—plus get a bonus recipe for Chili-Lime Chickpeas!
And here are more delicious chickpea recipes to add to your recipe box.
Ways to Love Chickpeas
Chickpea Salad SandwichesChickpea salad sandwiches are further proof that chickpeas are the most versatile legume in the pantry. Lightly smashed, they soak up a creamy dressing to make a plant-based take on classic deli salads like tuna or egg.
Portobello and Chickpea Sheet-Pan SupperThis is a fantastic meatless dinner or an amazing side dish. It works well with a variety of sheet-pan-roasted vegetables. We enjoy using zucchini or squash in the summer, and you can also change up the herbs in the dressing. —Elisabeth Larsen, Pleasant Grove, Utah
Sausage & Chickpea SkilletThis quick sausage and chickpea dish is perfect for weeknight meals! You can throw it together quickly with just a few ingredients. —Phyllis Schwartz, Arcadia, Florida
Antipasto Pasta SaladBring together bold Italian flavors in one bowl with this antipasto pasta salad.
Chickpea BurgerThis chickpea burger recipe calls for just five ingredients plus seasonings. The patties store well in the fridge or freezer, making them great for a quick weeknight dinner.
Slow-Cooker Chickpea TagineWhile traveling through Morocco, my wife and I fell in love with the complex flavors of the many tagines we tried. Resist the urge to stir it—doing so will break down the veggies. Add shredded cooked chicken in the last 10 minutes, or serve with grilled fish. —Raymond Wyatt, West St. Paul, Minnesota
Roasted Sweet Potato & Chickpea PitasHere's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
Minestrone SoupThis minestrone soup recipe is packed with vegetables, pasta and beans in a bright tomatoey broth. It ticks all the boxes: It's hearty, incredibly comforting and a breeze to make!
Indian Spiced Chickpea WrapsRaita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Garbanzo-Stuffed Mini PeppersMini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Chickpea Tortilla SoupThis vegan tortilla soup recipe is healthy, filling and family-friendly! We love how hearty and flavorful it is. We like to play around with the different toppings we add each time it's served. —Julie Peterson, Crofton, Maryland
Casablanca Chicken CouscousTo give risotto, that favorite Italian comfort food, an update, I used couscous and lively North African-inspired flavors to deliver all the satisfaction of the creamy classic. —Roxanne Chan, Albany, California
Southwest Hummus DipNot your ordinary hummus, this dip is a combination of two things I love—chickpeas and southwestern flavors. You can substitute 3/4 cup frozen corn, thawed, for the grilled corn. —Cheray Buckalew, Cumberland, Maryland
Air-Fryer Chickpea Fritters with Sweet-Spicy SauceChickpeas are a common ingredient in many dishes in Pakistan, where I grew up. I try to incorporate the tastes of my home country when cooking for my American-born daughters. With these air-fryer fritters, I have combined the light spice of Pakistani foods with the love of deep-fried finger foods that many Americans, including my daughters, enjoy. —Shahrin Hasan, York, Pennsylvania
Chickpea & Chipotle TostadasI often take a not-so-healthy dish and create something good for my family. My young twins love colorful meals they can eat with their hands, and this one fits the bill. —Amber Massey, Argyle, Texas
Chickpea Tuna SaladThis change-up from traditional tuna salad gets big flavor and texture from gently mashed chickpeas and classic mix-ins like zippy onions, crisp celery and fresh herbs. It makes a refreshing lunch served in a wrap or over Bibb lettuce leaves. —Julie Andrews, Rockford, Michigan
Slow-Cooker Quinoa ChiliThis recipe turned my husband into a quinoa lover. I made it the day he got good news on a new job, and we'll always remember how excited we were as we ate this beautiful meal. —Claire Gallam, Alexandria, Virginia
Garden Chickpea SaladLooking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan
Mediterranean Tuna SaladIf you think tuna salad means lots of mayonnaise, think again! Our Mediterranean tuna salad recipe mixes protein-packed canned tuna, chickpeas, veggies and vinaigrette into a colorful, healthy, never-boring salad or sandwich topper.
Cucumber and Hummus BoatsThe refreshing combo of cucumber and hummus really brings this meatless meal together. It transports easily, making it a great option for weekday lunches. — Matthew Hass, Ellison Bay, Wisconsin
Sweet Potato & Chickpea SaladTake this colorful dish to the buffet at a family gathering, or enjoy it as a great meal all by itself. —Brenda Gleason, Hartland, Wisconsin
Best Ever Beans and SausageWhen my wife asks what she should make for a gathering, she's always told to bring this—and a couple of copies of the recipe! — Robert Saulnier, Clarksburg, Massachusetts
Mediterranean Bulgur BowlYou can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Roasted ChickpeasCrispy chickpeas will become a favorite when you need something crunchy on your salads and bowls. An added bonus? They're vegan!
Quinoa-Stuffed Squash BoatsMy colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Beet HummusBreak out of the plain hummus rut with this beet hummus recipe. Earthy, sweet beets are a vibrant, wholesome addition to the classic dip.
Pressure-Cooker Turkey Vegetable SoupOur family is big on soup. This favorite is quick to make and very tasty, giving me plenty of time to have fun with the family. —Nancy Heishman, Las Vegas, Nevada
Coconut-Ginger Chickpeas & TomatoesThis is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Chicken and Falafel WafflesThese gluten-free waffles made from garbanzo beans perfectly complement Moroccan-spiced chicken with cucumber relish. They're a savory, low-carb spin on a classic comfort dish. —Arlene Erlbach, Morton Grove, Illinois
Roasted Curried Chickpeas and CauliflowerWhen there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It's a filling meal on its own, but you can add chicken or tofu to the sheet pan if you'd like. —Pam Correll, Brockport, Pennsylvania
Sweet and Spicy Baked BeansThis recipe is a hit with guests and family. It's sweet, simple and delicious, and someone always asks for the recipe. —Elliot Wesen, Arlington, Texas
Cran-Orange Couscous SaladI often create salads for summer using a variety of healthy, filling grains. This version with tender couscous is amped up by the bright flavors of oranges, cranberries, basil and a touch of fennel. —Kristen Heigl, Staten Island, New York
Pressure-Cooker Spice Trade Beans and BulgurA rich blend of treasured spices turn nutritious bulgur and chickpeas into a tangy stew with just the right amount of heat. And the hint of sweetness from golden raisins makes the perfect accent. —Faith Cromwell, San Francisco, California
Vegetable SamosasMy family enjoys the wonderful Indian flavors in a traditional samosa. Baked instead of fried, this version has fewer calories but keeps all the classic tastes and textures we love. —Amy Siegel, Clifton, New Jersey
Garbanzo-Vegetable Green CurryMy son loves anything with coconut milk, so I always keep some on hand for weeknight meals like this one. For a milder version, I like to use red or yellow curry paste instead of green. —Marie Parker, Milwaukee, Wisconsin
Spinach-Orzo Salad with ChickpeasThe first version of this salad was an experiment in mixing together some random ingredients I had on hand. It was a success, and several people at the party asked for the recipe—which meant I had to re-create it! It's healthy, delicious and perfect for warm-weather days. —Glen White, Kissimmee, Florida
Turkey White ChiliGrowing up in a Pennsylvania Dutch area, I was surrounded by excellent cooks and wonderful foods. I enjoy experimenting with new recipes like this change-of-pace chili. —Kaye Whiteman, Charleston, West Virginia
Pumpkin HummusThis perfectly delicious pumpkin hummus dip is a beautiful blend of creamy, decadent hummus and warm, autumnal pumpkin.
Chicken Cassoulet SoupAfter my sister spent a year in France as an au pair, I created this lighter, easier version of traditional French cassoulet for her. It uses chicken instead of the usual duck.—Bridget M. Klusman, Otsego, Michigan
African Peanut StewThis hearty slow-cooker stew is a wonderful meal to serve when you’re making dinner for folks with all types of dietary restrictions (or none whatsoever!).
Garlic Garbanzo Bean SpreadMy friends and family always ask me to make it. I guarantee you’ll be asked for the recipe. —Lisa Moore, North Syracuse, New York
Marinated Three Bean SaladFresh herbs and cayenne pepper provide the fantastic flavor in this marinated salad featuring fresh veggies and canned beans. —Carol Tucker, Wooster, Ohio
Chickpea and Potato CurryGet a whole new perspective on the underappreciated chickpea with this spicy chickpea and potato curry in a tangy tomato sauce. It’s creamy, filling and heady, with wonderful aromas.
Spicy Lentil & Chickpea StewThis recipe came to me from a friend who had worked at a health food store. I changed a few things until I found a version that my family loved. My son doesn't like things too spicy, so I make the stew milder for him and add a sprinkle of extra spice in mine. My husband, who farms, works outdoors for long hours at a time and finds this soup hearty enough to keep him satisfied. —Melanie MacFarlane, Bedeque, Prince Edward Island
California QuinoaI’m always changing this salad up. Here I used tomato, zucchini and olives for a Greek-inspired salad. Try adding a few more favorite fresh veggies you know your family will love. —Elizabeth Lubin, Huntington Beach, California
Skinny Cobb SaladThis skinny version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and use all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida
Grilled Peach, Rice & Arugula SaladThis hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate "tastes like summer" salad booster. —Lauren Wyler, Dripping Springs, Texas
Antipasto PlatterA bold and effortless mix of savory meats, tangy cheese and crisp vegetables, this antipasto platter is the ultimate go-to for an easy and crowd-pleasing appetizer.
Lemony ChickpeasThese saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
Zesty Garbanzo Sausage SoupEven the busiest home cooks will have time to prepare this Cajun-inspired soup. If your family prefers spicier flavors, use medium salsa instead of mild.
Chickpea ‘n’ Red Onion BurgersWhen chilly days arrive and we retire the grill to the garage, I bake a batch of chickpea veggie burgers. Even die-hard meat eaters can't resist them. —Lily Julow, Lawrenceville, Georgia
Cauliflower & Tofu CurryCauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
Moroccan Pot RoastMy husband loves meat and I love veggies, so we're both happy with this spicy twist on beefy pot roast. With garbanzo beans, eggplant, honey and mint, it's like something you'd eat at a Marrakesh bazaar. —Catherine Dempsey, Clifton Park, New York
Mediterranean ChickpeasAdd this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Eggplant CurryAn easy vegetarian eggplant curry is perfect for your busy Meatless Monday or any time you have the itch for takeout.
