They may look humble, but tinned chickpeas are revered for their texture, flavour, health benefits and versatility in the kitchen. It almost feels like they possess magical powers. From creamy hummus and hearty curries, to crisp fudgey brownies and fluffy meringues (yes, you read that right!), these little legumes pack quite the punch.
We’re here to demystify their magical abilities, showcasing just how versatile they can be.
The humble chickpea
These legumes are affordable, versatile and jam-packed with vitamins and minerals. Also known as garbanzo beans, they’ve been cultivated and eaten throughout the Middle East for thousands of years. They have a nutty flavour and smooth, grainy texture that makes them a popular accompaniment to other foods and ingredients. Not to mention their rich source of vitamins, minerals, and fibre, offering myriad health benefits.
Health benefits:
- Packed with nutrients: they are high in calories, protein, fat, carbs, fibre, manganese, Vitamin B9, copper, iron, zinc, phosphorus, magnesium, thiamine, vitamin B6, selenium, and potassium.
- Appetite control: Research has found that the high protein and fibre content in chickpeas may help you feel fuller for longer.
- Animal protein alternative: Rich in plant-based protein, chickpeas make an excellent source for people who don’t/can’t eat meat or animal products.
- Weight management: Because they help you feel fuller for longer, you get a better handle on your appetite, and in turn, your weight management.
- Blood sugar regulation: Chickpeas have a low glycemic index (low GI), and, paired with their high protein and fibre content, they may help regulate blood sugar levels.
- May prevent iron deficiency: They have an excellent source of iron (making up 26% of your daily value) and are a great source for people at risk of iron deficiency.
Tinned vs dried
There isn’t much difference between tinned and dried chickpeas, only the price and convenience:
- Tinned: convenient, ready to use, although not the right texture for certain dishes like falafel, you can still get away with using them
- Dried: cheaper in bulk, ideal for batch cooking, but requires soaking and boiling
What to make with tinned chickpeas
Chickpeas aren’t only good for hummus and falafels, they have a lot of potential, working well in savoury and sweet recipes.
Savoury favourites:
- Roast or grill them whole, dressed in olive oil, salt, pepper, paprika and sesame seeds. They become golden and moreish, adding a nutty flavour and crunchy texture to salads, stews, and as a side for charcuterie boards.
- Blending chickpeas creates a thick, smooth paste, perfect for making your own hummus or using as a creamy base for other sauces and dips.
- Create a meat-free meal by adding them to soups, stews, roasts and curries (my favourite).
- Or, mash them up to make meat-free burger patties or veggie fritters. Fry them in a hot pan or braai for a smokier flavour.
Try our Paneer, chickpea, and vegetable curry.
Paneer, chickpea and vegetable curry
Sweet surprises:
Their fudgey, smooth texture makes the perfect base for sweet recipes, and adds a protein kick. Use in brownies, cookies, or even blondies. Or pair with peanut butter or chocolate for a rich, satisfying dessert, like ice creams and mousse.
Additionally, the brine you usually pour down the drain? It doubles up as a vegan alternative to egg whites! Also known as aquafaba, the thick, starchy liquid from the tin is where most of the magic lies in tinned chickpeas. Instead of pouring it down the drain, pour it into a glass jar and keep it sealed in the fridge for up to 5 days (or freeze in ice cube trays).
Whip it into meringues, mousses, marshmallows, sorbets, and even nougat. Or use as an egg white replacer in baking recipes: 3 tablespoons is equivalent to 1 egg white. Or, add a splash to your next cocktail for a foamy finish.
Try our Vegan meringues with berry sorbet and plums.
Tinned chickpeas are the humble, quiet achievers of the pantry. They’re affordable, widely available, highly nutritious, and full of potential. Whether you’re in the mood for a crispy falafel or want to experiment with vegan desserts, these little legumes will take you the distance.
