How to Cook Canned Chickpeas in the Microwave like a Pro

Categorized as Microwave Cooking
Canned chickpeas ready to be microwaved

Canned chickpeas are a convenient and versatile ingredient that can be used in many dishes. They are high in protein, fiber, and antioxidants, and they have a mild nutty flavor that goes well with various spices and sauces. But how do you cook canned chickpeas in the microwave? Is it safe? Is it easy? Is it tasty? The answer to all these questions is yes!

In this blog post, I will show you how to cook canned chickpeas in the microwave in just a few minutes. You will also learn some tips and tricks to make your chickpeas even more delicious and nutritious. Let’s get started!

What You Need

To cook canned chickpeas in the microwave, you will need:

  • A can of chickpeas (also called garbanzo beans)
  • A microwave-safe bowl
  • A colander or strainer
  • A paper towel or a clean kitchen towel
  • Salt and pepper (optional)
  • Your favorite seasonings or sauces (optional)

How to Cook Canned Chickpeas in the Microwave

Follow these simple steps to cook canned chickpeas in the microwave:

1. Open the can of chickpeas and drain the liquid. You can save the liquid (also called aquafaba) for other recipes, such as vegan mayonnaise or meringue.

2. Rinse the chickpeas under cold water and drain them well. This will remove any excess sodium and starch from the canning process.

3. Transfer the chickpeas to a microwave-safe bowl and spread them in an even layer. You can add some salt and pepper if you like, or any other seasonings you prefer. Some of my favorites are cumin, paprika, garlic powder, onion powder, oregano, thyme, rosemary, curry powder, turmeric, garam masala, za’atar, or lemon zest. You can also add some oil or butter for extra flavor and moisture.

4. Cover the bowl with a paper towel or a clean kitchen towel. This will prevent the chickpeas from splattering and drying out in the microwave.

5. Microwave the chickpeas on high for 2 to 3 minutes, or until they are hot and tender. You can check them halfway and stir them if needed.

6. Enjoy your cooked chickpeas! You can eat them as they are, or add them to salads, soups, stews, curries, wraps, sandwiches, hummus, falafel, burgers, or any other dish you like.

Tips and Tricks

Here are some tips and tricks to make your cooked chickpeas even more delicious and nutritious:

1. To make your chickpeas crispy and crunchy, you can roast them in the oven after microwaving them. Simply spread them on a baking sheet lined with parchment paper and bake them at 200°C (400°F) for 15 to 20 minutes, or until golden and crisp. You can toss them with some oil and your favorite spices before baking for extra flavor.

2. To make your chickpeas creamy and smooth, you can mash them with a fork or a potato masher after microwaving them. You can add some cream cheese, yogurt, tahini, lemon juice, garlic, or any other ingredients you like to make a delicious dip or spread.

3. To make your chickpeas more nutritious and colorful, you can add some fresh or frozen vegetables to the bowl before microwaving them (related: How to Microwave Frozen Vegetables).

Some of my favorites are spinach, kale, broccoli, cauliflower, carrots, peas, corn, tomatoes, bell peppers, zucchini, mushrooms, or eggplant. You can also add some cheese, nuts, seeds, dried fruits, or fresh herbs for extra texture and flavor.

Benefits of Eating Chickpeas

If you are looking for a food that is tasty, versatile, and good for you, look no further than chickpeas. These small legumes, also known as garbanzo beans, have been a staple in many cuisines around the world for thousands of years. And for good reason: chickpeas are packed with nutrients and health benefits that can improve your well-being in many ways. Here are some of the benefits of eating chickpeas:

1. Chickpeas are a great source of plant-based protein, which is essential for building and repairing muscles, tissues, and organs. One cup of cooked chickpeas provides about 15 grams of protein, which is equivalent to the amount in two eggs or a quarter of a chicken breast. Protein also helps you feel full and satisfied, which can prevent overeating and cravings.

2. Chickpeas are also rich in dietary fiber, which can help lower your cholesterol levels and reduce your risk of heart disease and stroke. Fiber also helps regulate your digestion and prevent constipation and diarrhea. One cup of cooked chickpeas provides about 13 grams of fiber, which is more than half of the recommended daily intake for adults.

3. Chickpeas contain several minerals that are important for your health, such as iron, folate, magnesium, and zinc. Iron helps transport oxygen in your blood and prevents anemia. Folate is crucial for pregnant women and their babies, as it prevents birth defects and supports brain development. Magnesium helps maintain healthy bones, muscles, nerves, and blood pressure. Zinc boosts your immune system and helps heal wounds and infections.

4. Chickpeas can also help lower your blood pressure and blood sugar levels, which can prevent or manage diabetes and hypertension. Chickpeas have a low glycemic index, which means they do not cause a rapid spike in your blood sugar after eating them. They also contain compounds called saponins, which can bind to cholesterol and bile acids and prevent them from being absorbed into your bloodstream.

5. Chickpeas are not only good for you, but also for the planet. They are one of the most sustainable crops to grow, as they require less water and fertilizer than other crops and can fix nitrogen in the soil. This means they can enrich the soil quality and reduce greenhouse gas emissions. Chickpeas can also be grown in dry and arid regions where other crops may not survive.

How to Store Cooked Chickpeas

If you have cooked more chickpeas than you need, or if you want to prepare them in advance for later use, you can easily store them in the refrigerator or freezer. This way, you can enjoy them whenever you want without wasting any food or time. Here are some tips on how to store cooked chickpeas:

1. To store cooked chickpeas in the refrigerator, make sure they are completely cool and dry before transferring them to an airtight container. You can use a glass jar, a plastic tub, or a ziplock bag. You can also add some water or oil to the container to keep the chickpeas moist and prevent them from sticking together. Label the container with the date and use the chickpeas within 4 days.

2. To store cooked chickpeas in the freezer, spread them on a baking sheet lined with parchment paper and freeze them until firm, which should take about an hour. Then transfer them to a freezer bag or container and squeeze out as much air as possible. Label the bag or container with the date and use the chickpeas within 6 months.

3. To reheat cooked chickpeas, you have two options: microwave or stovetop. If you want to microwave them, place them in a microwave-safe bowl and cover them with a paper towel or a clean kitchen towel. Microwave them on high for 2 to 3 minutes, or until they are hot and tender.

You can add some water or oil to the bowl if the chickpeas seem dry. If you want to reheat them on the stovetop, place them in a saucepan and cover them with water or broth. Bring them to a boil and then simmer them for 10 to 15 minutes, or until they are hot and tender. You can also add some salt and spices to the water or broth for extra flavor.

Conclusion

Cooking canned chickpeas in the microwave is a quick and easy way to prepare a healthy and tasty meal or snack. You can customize your chickpeas with your favorite seasonings or sauces and enjoy them in many different ways.

By Rosie Elliott

I’m Rosie. I’m a professional chef with experience in Western, Mediterranean, and Italian cuisine. I’ve been cooking for over 15 years, and I have two daughters that keep me busy!

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