10 Things to Do with That Jar of Chickpeas Sitting in Your Cupboard

Written by Caitlin Havener Rogers — Certified Precision Nutrition Coach

1. Whip Up a Silky, Creamy Homemade Hummus

1. Whip Up a Silky, Creamy Homemade Hummus (theglobalpanorama, Flickr, <a href="https://creativecommons.org/licenses/by-sa/2.0/" target="_blank" rel="noopener">CC BY-SA 2.0</a>)

Let’s start with the obvious one, but don’t skip this section – because homemade hummus is nothing like the stuff from a plastic tub. Chickpeas are the main ingredient in hummus, a delicious dip that also calls for tahini, lemon juice, and garlic. When you make it yourself, you control the flavour, the texture, and the garlic level (which, in my opinion, should always be turned up).

Traditional hummus is a nutrient-dense dip or spread made from cooked, mashed chickpeas, blended with tahini, olive oil, lemon juice, and spices. A quick tip for ultra-smooth results: warm your canned chickpeas in water with a pinch of baking soda before blending, and use ice water to loosen the texture. The difference is genuinely remarkable.

Consumers of chickpeas and hummus have been shown to have higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, and folate, and hummus consumers have also been shown to have higher Healthy Eating Index scores. That is a lot of goodness from something you can blend together in under ten minutes.

Oil-free Hummus - Plant-based and low fat!

This perfect oil-free hummus doesn't need added oils to be incredibly smooth and tasty! The secret is in the ratio and process. A nutritious plant-based, vegan, and vegetarian recipe.

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2. Roast Them for a Crunchy, Satisfying Snack

2. Roast Them for a Crunchy, Satisfying Snack (ella.o, Flickr, <a href="https://creativecommons.org/licenses/by/2.0/" target="_blank" rel="noopener">CC BY 2.0</a>)

This is the move that genuinely converted my entire family. As a snack, you can spread a layer of chickpeas on a baking sheet, add your favourite seasonings, and roast them until they’re golden and crunchy. Think of them like popcorn’s more nutritious, slightly nuttier cousin.

You can absolutely roast chickpeas in the oven, and crispy chickpeas are great as a snack on their own, on salads, in grain bowls, and even in delicious popcorn mixes. Try smoked paprika and cumin for a smoky vibe, or go sweet with cinnamon and a touch of maple syrup. The combinations are basically endless.

Due to their high protein and fiber content, chickpeas promote satiety, and a 2024 meta-analysis published in Appetite found that participants who included pulses such as chickpeas in their diets experienced improved fullness and modest reductions in body weight compared to control groups. So yes, swapping your afternoon chips for a handful of these is actually worth it.

3. Toss Them Into a Hearty Salad

3. Toss Them Into a Hearty Salad (Image Credits: Unsplash)

Here is a simple truth: a salad without protein is just a bowl of sadness. Chickpeas can be a beneficial addition to many kinds of salads, from a simple garden salad to a Mediterranean salad to a couscous or quinoa bowl topped with chickpeas, fresh veggies, and a zesty dressing. They add heft, texture, and that satisfying element that keeps you full for actual hours.

It is perfectly safe to eat chickpeas straight out of the can if you want to – the canning process cooks the chickpeas sufficiently so that they are both soft enough to chew and safe to eat, and you can toss them straight from the can on top of a salad. That means zero cooking required on a busy weekday. Just drain, rinse, and throw them in.

Protein and fiber work together to slow digestion, which helps promote fullness, and protein may increase levels of appetite-reducing hormones in your body. So if you’ve been wondering why you’re hungry an hour after lunch, a handful of chickpeas in that salad might genuinely fix the problem.

4. Make a Warming, One-Pot Chickpea Soup

4. Make a Warming, One-Pot Chickpea Soup (Image Credits: Pexels)

Few things in this world hit harder than a bowl of hot soup after a long day, especially when it practically makes itself. Soup might not sound like a complete meal, but add in some chickpeas, and you’ve got yourself a complete meal – possibly one of the best lemony chickpea soups made with simple ingredients that boast a creamy texture and rich, savoury flavour.

The beauty of chickpea soup is that it works with almost anything already in your fridge. Wilting spinach? Perfect. Half an onion? Throw it in. A can of diced tomatoes? Absolutely. Pasta e ceci, which translates to pasta with chickpeas, is an Italian classic that starts with a short list of humble ingredients, and in just 30 minutes they transform into a comforting pasta swimming in a rich tomato broth that feels almost stew-like.

Chickpeas hold a good amount of dietary fiber, which is beneficial in reducing the chances of several serious ailments such as gastrointestinal diseases, diabetes, coronary artery diseases, stroke, and even cancer. So that humble bowl of chickpea soup is doing a lot more good than you might think.

5. Build a Flavour-Packed Chickpea Curry

5. Build a Flavour-Packed Chickpea Curry (mava, Flickr, <a href="https://creativecommons.org/licenses/by-sa/2.0/" target="_blank" rel="noopener">CC BY-SA 2.0</a>)

I know it sounds fancy, but chickpea curry is honestly one of the most forgiving recipes you will ever attempt. Chana masala, a favourite Indian chickpea curry, is a great way to use canned chickpeas and a great way to bring some global inspiration to your cooking routine. It is warm, deeply spiced, and comes together in about thirty minutes on a weeknight.

To make it, first sauté onion and garlic with cumin and mustard seeds, then add a spice mixture of coriander, garam masala, turmeric, and cayenne pepper before adding rinsed and drained chickpeas, broth, and canned tomatoes. Cook under pressure for just eight minutes and serve with naan, pita bread, or rice for a complete meal.

Consistent legume intake, including chickpeas, has been linked to a lower risk of chronic diseases such as cardiovascular disease, obesity, and colorectal cancer, as their fiber, resistant starch, and phytonutrient profile collectively support healthy metabolic and inflammatory balance. A curry that is this comforting and this good for you genuinely feels like a win.

6. Mash Them for a Satisfying Sandwich Filling

6. Mash Them for a Satisfying Sandwich Filling (Image Credits: Unsplash)

This one tends to surprise people, but once you try it, you wonder why you ever bothered with anything else for lunch. Mashed chickpeas make a fantastic easy option for a sandwich – a favourite way involves mashed avocado, and you could also make a faux “tuna” salad with a mixture of mashed chickpeas and classic seasonings. It is creamy, it is filling, and it takes maybe five minutes.

Think of it like this: mashed chickpeas are the avocado toast of the legume world. They absorb whatever flavours you throw at them – a squeeze of lemon, some Dijon mustard, celery for crunch, a pinch of smoked paprika. The protein and fiber in chickpeas may help keep your appetite under control, which is exactly what you need from a lunch that actually lasts until dinner.

7. Blend Them into a Creamy Pasta Sauce

7. Blend Them into a Creamy Pasta Sauce (Thriving Vegetarian, Flickr, <a href="https://creativecommons.org/licenses/by/2.0/" target="_blank" rel="noopener">CC BY 2.0</a>)

This is the kind of kitchen trick that makes you feel like a proper chef. Blending a portion of chickpeas into a sauce creates this silky, rich, protein-packed base that coats pasta beautifully. The chickpeas make a creamy and protein-rich sauce that you’ll want to put all your veggies in — or skip a step and go straight to our ready-made Italian Chickpea Pasta. It sounds unusual, but the result is genuinely restaurant-worthy.

The trick is to blend about half the can with some pasta water, garlic, olive oil, and a handful of parmesan or nutritional yeast. The starch from the chickpeas thickens everything naturally. Chickpeas contain a moderate amount of calories and several vitamins and minerals, and they’re also a good source of fiber and protein – making this a pasta dish that actually nourishes you rather than just filling you up temporarily.

8. Make Homemade Falafel

8. Make Homemade Falafel (Image Credits: Pexels)

Falafel from scratch sounds intimidating — though our air fryer falafel recipe makes it genuinely weeknight-friendly. Falafel from scratch, but it’s one of those things that becomes almost second nature once you’ve done it a couple of times. Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years, and their nutty taste and grainy texture pair well with many other foods and ingredients. Falafel is one of the most iconic expressions of that tradition.

Drain and pat your chickpeas dry, then blend them with fresh herbs, garlic, cumin, coriander, and a little flour to bind. Shape into small patties or balls and either pan-fry or bake them. Chickpeas are brimming with vitamins and minerals, including choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium, and iron. Serve with flatbread, tomatoes, cucumber, and a drizzle of tahini sauce for a meal that truly feels like something special.

air fryer falafel nestled in a bed of salad in a gyro

Air Fryer Falafel - Gluten-free Whole Food Plant-based

This air fryer falafel is gluten-free, oil-free, delicious and super healthy! Serve it solo, on a Greek salad, or gyro! Pair with my Red Pepper Coulis for added flavor.

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9. Save the Liquid – It's Aquafaba, and It's Magic

9. Save the Liquid – It's Aquafaba, and It's Magic (FoodCraftLab, Flickr, <a href="https://creativecommons.org/licenses/by-sa/2.0/" target="_blank" rel="noopener">CC BY-SA 2.0</a>)

Please, do not pour that liquid down the drain. I know it looks like nothing, but that slightly cloudy brine from your chickpea jar is one of the most remarkable ingredients in plant-based cooking. Aquafaba is the liquid that is leftover from cooked chickpeas – that liquid we’ve been pouring down the sink for years every time we opened a can of chickpeas is actually vegan gold.

Aquafaba can be used as a vegan replacement for egg whites in many sweet and savoury recipes, and its unique mix of starches, proteins, and other soluble plant solids give it a wide spectrum of emulsifying, foaming, binding, gelatinizing and thickening properties. That means meringues, chocolate mousse, vegan mayo, and even fluffy pancakes are all on the table.

Three tablespoons of aquafaba is equivalent to about one whole egg, while two tablespoons of aquafaba is equivalent to about one egg white, and a can of chickpeas yields about half to three quarters of a cup of this liquid. It is genuinely one of those things that once you know about it, you never look at a can of chickpeas the same way again.

10. Use Them as a Weekly Meal Prep Powerhouse

10. Use Them as a Weekly Meal Prep Powerhouse (Image Credits: By Ralf Roletschek (talk) – Infos über Fahrräder auf fahrradmonteur.de, <a href="https://commons.wikimedia.org/w/index.php?curid=24003139" target="_blank" rel="noopener">CC BY-SA 3.0</a>)

Here is the bigger picture worth keeping in mind. Canned chickpeas are cheap, economical, and last for a long time in your pantry, they are a convenient and healthy source of added protein, and they require no cooking as they are pre-cooked and can be used straight from the can. That combination makes them absolutely ideal as the cornerstone of a whole week of easy, healthy meals — which is exactly why they anchor our weekly meal prep routine.

The American Heart Association and the Dietary Guidelines for Americans 2025 to 2030 recommend consuming legumes several times a week as part of a healthy dietary pattern for heart and metabolic health. One jar of chickpeas can realistically form the protein base for three or four different meals across the week – a salad Monday, a curry Wednesday, soup Thursday, falafel wraps on Friday.

Research shows that people who regularly eat beans have a longer life expectancy than those who don’t eat them regularly, and beans are part of the dietary pattern in the Blue Zones, places around the world where people live the longest. That jar in your cupboard is not just dinner – it might actually be one of the simplest, most affordable investments you can make in your long-term health.

Put Those Chickpeas to Work Right Now

hand holding a curried chickpea root veggie wrap

Curried Chickpea Veggie Wrap

Curried Chickpea Veggie Wrap is my favorite “on-the-go” lunch. It is full of flavors and nutrients too! And it is so easy to make it when you have all the ingredients already prepared in your fridge. You need just a minute to throw it all together, and you are ready to go!

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Chickpea Caesar Wraps

These chickpea Caesar wraps are a quick, high-protein plant-based lunch that taste like a Caesar salad rolled up in a tortilla. Keep the chickpeas whole for extra bite (my fave) or mash them lightly if you prefer a creamier texture. Perfect for busy weekdays, meal prep, or kid-friendly grab-and-go.

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Italian Dense Bean Salad

The Italian Dense Bean Salad combines cannellini beans, kidney beans, chickpeas, and giardiniera for a tangy, protein-rich dish. Tossed with parsley, herbs, and olive oil, it’s perfect for meal prep, staying fresh for 3-5 days. Each serving offers around 10g of protein, making it a flavorful and nutritious option.

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