Chickpeas are a nutritious and versatile legume that can add a boost of protein and fiber to any meal. Canned chickpeas, in particular, are a convenient and affordable option for those looking to whip up a quick and healthy dish in no time. However, cooking canned chickpeas can be a bit tricky if you’re not sure where to begin.
In this article, we’ll walk you through the steps of cooking chickpeas from a can. Whether you’re making a homemade hummus, a hearty salad, or a spicy chickpea curry, cooking canned chickpeas is a quick and easy process that anyone can learn. Keep reading to discover our top tips and tricks for cooking canned chickpeas like a pro.
Preparation for Cooking Chickpeas From a Can
Preparation is crucial when it comes to cooking chickpeas from a can. Before you start cooking, ensure that you properly rinse the chickpeas in cold water to get rid of any excess sodium or additives. You should also sort them out and remove any damaged or discolored chickpeas for a better-cooked outcome.
Next, before cooking the chickpeas, it is important to decide whether you will use them as they are or if you would like to infuse them with flavors. If you plan to infuse them, you can cook them with seasonings such as bay leaves, garlic, or onions. This helps to add some flavor, making the chickpeas taste better. With proper preparation, you will enjoy a healthy meal that is packed with proteins, fiber, and other essential nutrients.
Boiling the Chickpeas in Water
To boil chickpeas from a can, start by draining the liquid from the can and rinsing the chickpeas well. Transfer the chickpeas to a pot and add enough water so that they are submerged by a couple of inches. Bring the water to a boil over medium-high heat, then lower the heat to a simmer and let it cook for 10-15 minutes.
During this time, you can add any seasonings or flavors you prefer, such as garlic, onion, bay leaves, or even a pinch of salt. Once the chickpeas are tender and cooked to your liking, drain the water and use the chickpeas in your recipe. Boiling chickpeas from a can is a simple process that will leave you with tender, flavorful chickpeas that are ready to use in salads, dips, soups, or your favorite dishes.
Sauteing Chickpeas with Herbs and Spices
Sauteing Chickpeas with Herbs and Spices is a great way to add extra flavor to canned chickpeas. Start by heating a tablespoon of oil in a skillet on medium heat. Add chopped onions and garlic and cook until softened. Then, add the chickpeas and stir to coat with the oil and spices.
Next, you can add in your favorite herbs and spices. Some great options include cumin, paprika, turmeric, and thyme. Add a pinch of salt and pepper to taste. Cook the chickpeas for a few minutes until they are slightly crispy and the spices have been absorbed. This quick and easy recipe is perfect for a healthy and flavorful addition to salads, wraps, or as a side dish for dinner.
Roasting Canned Chickpeas in the Oven
Roasting canned chickpeas in the oven is a delicious and healthy way to enjoy this versatile legume. It’s also incredibly easy to do. Start by preheating your oven to 400°F. Drain and rinse a can of chickpeas and spread them out onto a baking sheet lined with parchment paper. Pat them dry with a paper towel to remove any excess moisture.
Next, drizzle the chickpeas with olive oil and sprinkle them with your desired seasonings. Some popular options include garlic powder, paprika, cumin, and salt. Toss the chickpeas to ensure that they are evenly coated with the oil and spices. Then, pop the baking sheet in the oven and roast the chickpeas for 20-30 minutes, until they are crispy and golden brown. Enjoy them as a healthy snack on their own, or add them to salads, soups, or bowls for some extra crunch and flavor.
Blending Canned Chickpeas for Smoothies or Dips
Blending canned chickpeas is a fantastic way to make delicious and healthy smoothies or dips. To start, drain and rinse a can of chickpeas and transfer them to a blender or food processor. You can experiment with adding different ingredients such as fruit, honey, yogurt, or spices to suit your taste. For a simple smoothie, you can add fresh or frozen fruit along with a cup of almond milk or yogurt.
For dips, adding garlic, lemon juice, and tahini can create a lovely hummus. Alternatively, you can add avocado, lime juice, and cilantro for a zesty guacamole hummus. You can also add sun-dried tomatoes, olives, or feta cheese to make Mediterranean-style dips. Just blend ingredients until your desired consistency is achieved and serve with veggies, crackers, or pita bread. Blending canned chickpeas is a quick and easy way to make healthy snacks for your family.
Adding Canned Chickpeas to Soups and Stews
Adding canned chickpeas to soups and stews is a great way to add protein, fiber, and texture to your meals. Before adding them to your dish, be sure to rinse and drain them to remove any excess salt or liquid that may be present in the can.
Once you have drained them, you can simply toss them into your soup or stew during the last 10-15 minutes of cooking time. This will allow the chickpeas to absorb some of the flavor of your dish and become tender. If you prefer your chickpeas to have a firmer texture, you can add them earlier in the cooking process. Canned chickpeas are versatile and can be used in a variety of soups and stews, such as Moroccan chickpea stew, minestrone soup, and chili.
Storing and Reheating Cooked Chickpeas From a Can
Storing and reheating cooked chickpeas from a can can be a great way to save time and money. After cooking the chickpeas, let them cool down completely before storing them in an airtight container in the refrigerator. They can last up to five days in the fridge. You can also freeze them for up to six months in a freezer-safe bag or container.
When reheating the cooked chickpeas, you can do so in the microwave or on the stove. To microwave, simply place the chickpeas in a microwave-safe bowl with a small amount of water or broth, cover the bowl with a lid or microwave-safe cover, and heat for about one to two minutes. To reheat on the stove, place in a small saucepan with a splash of water or broth, and heat over low to medium heat while stirring occasionally until heated through. Stored properly, cooked chickpeas from a can make for a quick and easy addition to any meal.
Final Words
In conclusion, cooking chickpeas from a can is a simple and easy process that can add versatility and protein to any dish. Whether you want to use them for salads, stews, soups, or hummus, it only takes a few minutes to prepare them. By draining, rinsing, and seasoning the chickpeas, you can enhance their taste, texture, and nutritional value, while minimizing their sodium content.
Moreover, if you’re looking for a plant-based protein source that is affordable, convenient, and sustainable, chickpeas are a great option. They are rich in fiber, vitamins, and minerals, and can help improve your digestion, blood sugar, and heart health. By incorporating canned chickpeas into your diet, you can make healthy and delicious meals that everyone can enjoy. So why not add them to your grocery list and give them a try?