Sauteed chickpeas are great for a snack, topping, or side to your dishes. They are healthy, full of flavor, and take less than 10 minutes to make.
These sauteed chickpeas are so amazing! They are incredibly healthy, delicious, and very versatile. If you like them more crunchy, sautée them longer; if you want them with a bit of crunch on the outside but still soft on the inside, just sautée them shortly.
You can also change the spices according to your preferences, and the way you eat them is totally up to you.
Ideas on how to eat pan-roasted chickpeas
You can eat sauteed chickpeas simply as a snack. Believe me; they are so delicious that you'll have to control yourself not to eat everything at once.
But, there are other ways you can enjoy this healthy little legume, like topping:
- Salads
- Budha bowls
- Soups
- Hummus
Use your creativity and make everything healthier with sauteed chickpeas!
Ingredients and Substitutions
- Chickpeas/garbanzo beans: I use the canned ones because it's convenient, but you can also cook them yourself. I'll talk more about it later in this post.
- Coconut oil: I like it because of its slightly sweet flavor and high smoke point, but you can use olive oil, avocado oil, peanut oil, or any other high smoke point oil you prefer.
- Cumin: Is the main flavoring ingredient. I love the flavor it brings to the chickpeas, but you can totally customize the spices in this recipe.
- Garlic powder: If you don't have garlic powder, you can sautée 1 garlic clove.
- Smoked paprika: I consider smoked paprika a life-changing ingredient in the kitchen, but you can use regular paprika if you don't have it.
- Salt: To taste.
How to Make Sautéed Chickpeas
These sautéed chickpeas are very customizable. You can sautée them for as long as you want according to your taste. You can also add more or less seasoning or even add new ones. Here are some photos with the step-by-step.
How to cook dry chickpeas
If you don't like canned foods and would instead cook them yourself, here's some guidance:
Soak them from 8 to 12 hours. Here are the proportions to follow:
1 cup of chickpeas = 3 cups of water + 1 teaspoon of baking soda.
This method will hydrate the beans and make them softer and easier to cook. Since it's a long soaking time, doing it overnight is ideal. Also, soaking chickpeas is very important to lower the amounts of antinutrients such as phytate and tannin.
After soaking, discard the water, place the chickpeas in a pressure cooker, fill with 4 times the water, and cook for about 5 minutes. Times may vary according to beans size/hardness, psi of your pressure cooker, and desired firmness. The time stated will give you 'al dente' chickpeas, just slightly softer than the canned ones.
Alternatively, you can cook them in a regular pot for approximately 30 minutes if you don't have a pressure cooker.
If you don't soak them for the recommended time or don't use the baking soda, the cooking time will increase.
FAQ
Chickpeas offer many health benefits. They're a great source of protein, fiber, vitamins, and minerals. Some of its benefits include helping to maintain a healthy brain and nervous system, controlling blood sugar, promoting cardiovascular health, preventing constipation, promoting weight control, and much more. Here's a link if you want to learn more about chickpeas' benefits.
These chickpeas are best when eaten right away because they start to lose their crunch as they cool down. But, if you have to store them, I advise you to keep them in the fridge since they are not completely dried. They'll get soft, but at least we make sure that no bacteria will grow. Better safe than sorry.
If you like healthy snacks, take a look at these great recipes too...
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Sautéed Chickpeas
Equipment
- 1 medium-sized skillet
Ingredients
- 1 can cooked chickpeas (9.5oz / 270 g - after drained)
- ½ tablespoon coconut oil
- salt (to taste)
- 1 teaspoon cumin
- ¼ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- zest of 1 lime
Instructions
- Drain liquid from the can and dry chickpeas with a paper towel.
- Add coconut oil to a medium-sized skillet over medium heat. Wait for it to get hot.
- Add chickpeas and salt to taste. Sautée for a few minutes until they get to the desired consistency. The more you sautée, the dryer they get. If you like them slightly crunchy on the outside but still soft on the inside, sauteing for about 5 minutes should work.
- Add cumin, smoked paprika, garlic powder, and toss to coat.
- Transfer to a serving bowl and add the lime zest. Serve it immediately.
Notes
Nutrition Estimate:
All nutritional information above is based on third-party calculations and should be considered estimates. Nutritional content may vary according to brands used, measuring methods, portion sizes, substitutions, optional ingredients, etc. Simple Living Recipes is not responsible for any miscalculation or misinformation in the nutrition label.
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