Chickpeas: Genius ingredient for low-cal, vegan recipes Chickpeas: Genius ingredient for low-cal, vegan recipes
Beans are seriously underrated gems. No, really, Jack was on to something when he pocketed “magic beans” from that swindler guy. We all know... Chickpeas: Genius ingredient for low-cal, vegan recipes

Beans are seriously underrated gems. No, really, Jack was on to something when he pocketed “magic beans” from that swindler guy.

We all know about the mighty hummus – creamy and satisfying, great with some warm pita. Whoever decided to blend up chickpeas with tahini was a genius.

But the versatility of chickpeas goes beyond hummus. Here, we will share how canned chickpeas can be cooked up in many different ways, served as a main meal, snack, or even as a dessert.

1. Roasted chickpea snack

Instead of empty calories in the form of biscuits and candy, reach out for some crispy roasted chickpeas instead when the midday munchies kick in.

High in protein and fibre, chickpeas offer a satisfying crunch when roasted.


  • Canned chickpeas, rinsed with skins removed
  • 2 tbsp olive oil
  • 1/2 tsp salt
  • 2 to 4 tsp each of cumin and chilli flakes

After rinsing the chickpeas, make sure you pat them dry with paper towels. Combine all ingredients and mix thoroughly, ensuring chickpeas are evenly coated. Spread the chickpeas out in an even layer on the baking sheet. Roast the chickpeas in the oven for 20 to 30 minutes. The chickpeas are done when golden and slightly darkened, with a crisp exterior.

bowl of chickpeas

I made mine with loads of chilli and paprika, but feel free to change up the spices with any seasonings of your choice!


2. Savoury chickpea pancake

Low calorie and high in fibre, these pancakes made with chickpea flour instead of white flour are way more nutritious for you. It takes a short time to bring the mixture together, and only 10 minutes is needed for it to cook up on the pan.

Recipe for pancake batter:

  • 1 1/2 cups canned chickpeas, rinsed and drained with skins removed
  • 3 eggs
  • 1/2 cup milk
  • pinch salt, black pepper, red pepper flakes
  • 1 tbsp all-purpose flour
  • 1 tbsp olive oil
  • 1 tbsp oil for frying

Toppings for serving: Fried egg, avocado, tomatoes, hummus.


Place the drained chickpeas, flour, eggs, 1 tbsp olive oil, salt and milk in a blender. Whizz the mixture on high speed until completely smooth.

Heat up your pan and a tablespoon of oil. Pour on batter, quickly spreading the batter all over the pan. Cook until bubbles rise to the top (about 5-6 minutes) and the edges become golden brown. Flip and cook on the other side until lightly golden. Keep making pancakes until you use all the batter.

This recipe is quite versatile. You could even make a sweet version of chickpea pancakes if you like. Go wild and be creative with the toppings!

chickpea with avocado

Photo: Ohsheglows
Recipe adapted from: Calgaryherald, Ohsheglows & Deliciouslyella


3. Spanish chickpeas with tomatoes & spinach

tomato sauce chickpea

Photo: Prevention

This recipe seems to be a Spanish take on the spicy, warming shakshuka dish we love. Hearty, warm, and filling, this dish packs a nutritious punch!


  • 1 Tbsp olive oil
  • 1 med yellow onion, diced
  • 2 tsp each ground cumin, ground coriander, and smoked paprika
  • 2 cloves garlic, minced
  • 1 can of chickpeas, 15oz, drained and rinsed
  • ⅓ cup golden raisins
  • 6 oz fresh spinach
  • 1 can crushed tomatoes
  • ½ cup water
  • Salt and pepper to taste

Servings: 4


Saute garlic and onion in olive oil until translucent. Add spices and cook until fragrant, stirring frequently so that spices do not burn. At this point, the mixture should have a beautiful aroma.

Add chickpeas, raisins, and crushed tomatoes. Allow mixture to simmer 5 to 7 minutes, without the lid on so that mixture can reduce nicely.

Add spinach into the pan at the last minute (when you notice mixture is just starting to thicken up) so that it wilts.

Season with salt and pepper. The mixture should be thickened to a consistency you desire before taking it off the stove.

chickpea bowl

Photo: Lazycatkitchen

The Spanish typically serve it tapas-style, but you could top it on brown rice, couscous, or crusty french bread. To make it fancier, sprinkle on almonds, or add an egg!

Recipe adapted from Seriouseats

Rachel Tay

Rachel Tay

With a cupcake in one hand, Rachel will ask whether the cup of tea you're proffering her has sugar in it. She tries to be healthy, but this is a world with carbs and chocolate galore, y'know? Ah, as they say...everything in moderation.

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