37 Vegan Chickpea Recipes: How to Use Chickpeas in the Kitchen

Craving vegan chickpea recipes? We’ve got recipes from breakfast through dessert plus a guide to find out what chickpeas are, learn about chickpea varieties, and how to use them in the kitchen.

This blog post is written by Alix Eve Schram, newly minted RD, Health Coach, and VA at Kara Lydon Nutrition. Alix is two classes away from her Master’s in Clinical Nutrition at NYU. Alix is passionate about helping others find a more positive and peaceful relationship with food and body via Intuitive Eating. She feels strongly that there is no single image of health and that diets do not work. Alix plans to specialize in Eating Disorders and Disordered Eating.

What are Chickpeas?

Also known as garbanzo beans, chickpeas are a type of legume and they are a super versatile staple to have on hand. They’ve been around for over 7500 years and are an essential ingredient in many cultures around the globe, particularly Indian and Mediterranean. Even if you haven’t eaten chickpeas whole, you may have unknowingly eaten them in various popular dishes, the most ubiquitous being hummus.

In terms of flavor, chickpeas are slightly nutty and buttery, but overall rather mild. This is what makes them a great addition to all kinds of meals (keep scrolling for recipes!). They blend smoothly as well, making them a perfect base for creamy dips.

Chickpea Nutrition

Chickpeas pack a nutrition punch! One cup provides:

10 grams of fiber
11 grams of protein
15% DV of folate
8% DV of iron
17% DV of phosphorous
Some calcium and B vitamins, too

Are Chickpeas Suitable for Vegans?

Yes! Chickpeas are naturally gluten-free, nutrient-dense, and 100% vegan. If you are vegan or vegetarian and looking for more plant-based protein sources, chickpeas are a great option.

Dried vs. Canned Chickpeas

Chickpeas can be purchased dry or canned.

You’ll find dried chickpeas in the bulk section of the grocery store. They can be stored in the pantry for up to a year, and need to be soaked then simmered before eating. Cover 1/2 cup dried chickpeas with 3-4 cups of water and let soak for 12 hours (or overnight). Then, drain, rinse, and add back to a pot. Cover with water, up to 2 cups, and add 1/2 teaspoon of salt. Bring to a boil, then reduce heat and simmer, covered or uncovered, for 90 minutes to 2 hours, until tender. Drain and allow to cool.
Canned chickpeas, found with other canned goods, have already undergone that process. Simply rinse them in cold water and enjoy.

What Can I Do with a Can of Chickpeas?

Add to any salad
Toss them into pasta
Roast and season for a snack
Mash and add to sandwiches or tacos
Blend into a dip, like hummus
Make your own falafel
Use in soups, stews, chilis, and curries
Sauté them with greens and eggs
Blend or mash into meatballs or burgers
Make faux-cookie dough or cookie-dough bites

**Dried chickpeas work for all the above, too!

What About the Extra Liquid In Canned Chickpeas?

Translated loosely to “water bean,” that liquid has a name: aquafaba. Aquafaba is specifically the liquid found in canned chickpeas. It is commonly used in vegan cooking as an egg replacement in several recipes, such as pancakes, waffles, meringue, and even whiskey sours. Per Bon Appetit, the substitution is 3 tbsp aquafaba per one egg.

Can Chickpeas Be Made Into Flour?

Though here in the U.S. chickpea flour is relatively new to our shelves, it’s a staple in both Indian and Middle Eastern culture. Chickpea flour is made from dry, ground chickpeas, and can make a great substitution for regular flour, if that’s something you’re interested in. It has a nutty, slightly deeper flavor than regular flour, and also has some extra protein. Generally, chickpea flour hides pretty well in most dishes. You can find chickpea flour in either the gluten-free aisle or baking aisle of your grocery store. Look for other gluten-free flours like almond or oat and you’ll likely spot chickpea alongside them.

Flour Substitutions

Though chickpea flour can be substituted in many recipes, it does not have gluten, so it won’t rise like all-purpose flour. It may also make your baked good a bit denser, which isn’t necessarily a bad thing, just a choice. Here are some substitutions for commonly used flours:

¾ cup chickpea flour: 1 cup all-purpose flour
¾ chickpea flour: 1 cup almond flour
1 cup chickpea flour: 1 cup quinoa flour, millet flour, buckwheat flour, and rye flour

How to Use Chickpea Flour

Sub for another flour in various baked goods, such as banana bread, brownies, and cakes. Just make sure you have your ratios right!
Coat seafood, chicken, or vegetables
Use as a binder in vegan burgers or meatballs
Thicken soups and sauces
Make your own pizza crust