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Sautéed Chickpea Recipe (Best Ever!)

Last Updated on November 27, 2022

Are you looking for Sautéed Chickpea Recipes to try? The easiest way to make pan-fried chickpeas. It’s protein- and fiber-rich, full of flavor, and it pairs well with salad, tacos, or rice. It’s a classic weekly staple that’s budget-friendly and easy to prepare.

garbanzo beans recipes

Chickpeas are the wonderbread of the legume family due to its versatility in the culinary world. The Arabians turned them into the popular Falafel with love; the Spanish adore them so much and the Germans put them on the map as a coffee delicacy!

Sautéed Chickpea Recipes

The word, ‘chickpea’ is interchangeable with ‘garbanzo beans.’ You’ll often see garbanzo beans on Middle Eastern and Mediterranean recipes which refers to chickpeas. Chickpeas came onto the scene during the B.C. era, is one of the oldest cultivated plants on earth. Chickpeas earned their global fame for their extremely long shelf life, neutral taste and high fiber content. In fact, dried chickpeas have almost 10 grams of fiber per cup!

Dried Canned Chickpeas are useful in many dishes. Our Sauteed Chickpeas, for example, uses canned chickpeas pan fry until crispy, seasoned with dried spices, fresh herbs and lemon juice to give it a zesty taste.

canned chickpea recipes easy

Salads like Pan-Fried Chickpea Salad take sauteed chickpeas and coat in seasonings and herbs and top them on leafy greens. A Sauteed Chickpea recipe like the Fried Chickpea Gyro uses scallions, tumeric, and cloves with fried chickpeas for a deliciously crunchy guilt-free lunch. And I say guilt-free because roasted chickpeas, or rather chickpeas in general, are gluten-free and loaded with vitamins and protein. So whether you’re enjoying them roasted straight from the oven, baked or air-fried, cooked chickpeas are an easy, weekly meal prep staple you can’t afford to pass up!

are chickpeas healthy?

The answer is YES! It is an excellent meat replacement in many vegetarian and vegan dishes because chickpeas are high in protein. As a rich source of vitamins, minerals, and fiber, chickpeas may also aid in weight management, improve digestion, and reduce disease risk.

Ingredients You Need

air fryer chickpea recipes
  • Chickpeas – I used canned chickpeas, you can also use cooked chickpeas.
  • Olive Oil – to pan fry chickpeas.
  • Seasonings – Garlic Powder, Ground Turmeric, Paprika, and Salt.
  • Lemon Juice – freshly squeezed lemon juice gives this dish a citrus flavor. This can be optiona, leave out if you prefer crispy texture.
  • Herbs – chopped Parsley or Cilantro.

How to Make Sautéed Chickpeas

how to make fried chickpeas
  1. Open canned chickpeas, rinse under running water then dry on a clean kitchen towel. Heat olive oil in a skillet/frying pan on medium heat.
  2. Add chickpeas and sauteed until it turns golden crispy on the surface. Before adding the spices, turn the heat to very low to prevent spices burnt. Add ground turmeric, paprika, garlic powder, and salt. Mix until chickpeas are well coated.
  3. Add lemon juice (optional, leave out if you prefer crispy texture) and stir (no more than 2-3 minutes to avoid burning the spices). .
  4. Turning off the heat then finish it with chopped parsley. Serve as a side dish or with salad or rice.

Cook’s Notes

🗒️ Ensure that the canned chickpeas are rinsed and let them completely dry on a clean kitchen towel before cooking them. This helps to not have hot olive oil splash everywhere and prevents you being harmed.

🗒️Mix in spices and turn heat to very low, then turn off the heat once chickpeas are coated with lemon juice and herbs. Spices are easily burned, so we want to avoid burning them (burned spices will make the dish taste bitter).

🗒️You can sub olive oil with coconut oil or vegan butter to add extra flavor to your sautéed Chickpeas.

a bowl of baked chickpea snack

Air Fryer and Oven Instructions

When oven roasting or air-frying canned chickpeas there are a few things to be cautious about.

Toasting the spices separately then stir in at the very end. Dried toasting separately and then incorporating keeps you from switching heat temperatures and also help limit your contact with the hot oil. Neither option will limit the flavor. As a matter of fact, toasting your spices separately will help you to prevent dried spices from burning and will also enhance their fregrance (but it is not necessary if your dried spices are fresh).

In air-frying or oven-baking, you only need very small amounts of oil. Here, you can coat the canned chickpeas in light oil, salt and pepper and air-fry until crispy. Air-frying chickpeas also gives you the luxury of swapping out oils, for example, swapping out olive oil for coconut oil. If you choose to use coconut oil, make sure that you use very little. Coconut oil is a thicker substance than olive oil, so tiny amount gets you a long way.

Once the beans have become crispy, remove them and immediately toss in the spices. Either serve right away or return to the air-fryer for a few minutes to heat up (no more than 2-3 minutes to avoid burning the spices). 

How to Store – Can You Freeze Chickpeas?

Freezing chickpeas is heavily debated; however, the answer is yes! Cooked chickpeas fair better in the freezer within an air-tight container. Recipes like Hummus, which is canned chickpeas pureed in a blender and seasoned, keep well in the freezer without much change in the taste. But be warned, not all chickpea recipes reheat well after freezing.

Serving Suggestion

You can serve Sautéed Chickpeas with:

are chickpeas healthy

Do you like Sautéed Chickpea Recipes? If you want to see more recipes like this, please let me know!😉

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More Vegan Potato Recipes

More side dishes

a bowl of Sautéed Chickpeas

Sautéed Chickpea Recipes

Sautéed Chickpea Recipes are the simplest way to make pan fried chickpeas. A classic staple that’s budget-friendly and easy to prepare.
5 from 18 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2 people
Calories: 182kcal
Author: SHU-CHUN

Ingredients

  • cup Canned Chickpeas or 1 15oz can
  • 1 tbsp Olive Oil

Seasonings

  • ½ tbsp Garlic Powder
  • ½ tbsp Paprika
  • 1 tsp Ground Turmeric
  • ½ tsp Salt
  • tsp Black Pepper
  • 2 tsp Lemon Juice optional, leave out if you prefer crispy texture

Herb

  • 2 tbsp Parsley stem removed and chopped
  • or Cilantro stem removed and chopped

Instructions

  • Open canned chickpeas, rinse under running water then dry on a clean kitchen towel. Heat olive oil in a skillet/frying pan on medium heat.
  • Add chickpeas and sauteed until it turns golden crispy on the surface. Before adding the spices, turn the heat to very low to prevent spices burnt. Add ground turmeric, paprika, garlic powder, and salt. Mix until chickpeas are well coated (no more than 2-3 minutes to avoid burning the spices). .
  • Add lemon juice (optional, leave out if you prefer crispy texture) and stir.
  • Turning off the heat then finish it with chopped parsley. Serve as a side dish or with salad or rice.

Nutrition

Serving: 1serve | Calories: 182kcal | Carbohydrates: 19g | Protein: 7g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 925mg | Potassium: 238mg | Fiber: 6g | Sugar: 0.3g | Vitamin A: 135IU | Vitamin C: 6mg | Calcium: 48mg | Iron: 2mg

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