These sautéed chickpeas or garbanzo beans will give you an idea how to saute chickpeas in a pan on stovetop. It's a healthy snack or appetizer that will prepare within 5 minutes using minimal spices. 100% vegan and gluten-free recipe.
I always keep boiled chickpeas in my freezer as it helps me to prepare quick dishes and sauteed chickpea recipe is the quickest. Best to serve as a post-workout, side with dinner or lunch, or have it solo. It will keep you full for a long time.
As it’s a global recipe that fits all types of taste buds, people used to make it differently according to their taste. In this recipe, I have used simple spices that you all have in your pantry so no rush to the grocery store. Sauteing chickpeas is technical to get the desired textured and crisp.
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Here in this recipe, I will share all the possible ways to make perfectly sauteed chickpeas that will give the best flavor. It’s quick, simple, and easy and anyone can prepare as a beginner to get a quick meal. You can make it in a skillet or frying pan on the stovetop.
Sautéed Chickpeas
Chickpeas or garbanzo beans are healthy plant-based protein-packed legumes that will boost your energy level. In this recipe, boiled chickpeas are pan fried or sauteed with spices that give it a taste and make it a perfect snack for munching. Fully recommended Keto-friendly, vegan, and gluten-free appetizer for snacking.
Why This Recipe Works
Whenever it comes to making something quick and healthy then this recipe is on top due to the following reason:
- It takes 5 minutes to get done!
- It's portable and you can easily eat it even on the move.
- Best idea for lunch box.
- You can eat it hot or at room temperature.
- You can use the leftovers to make chana chaat, chickpea rice, salads, or as a side dish with baked chicken or salmon.
- It stays long in the refrigerator.
- You can add some variations to the recipe. Add different veggies to make them healthier and more nutritious. Spinach, capsicum, carrots, and broccoli are best to sauté with chickpeas. Once I tried, sauteed kale and chickpeas, and believe me, it make a perfect combination.
- Customize this recipe by adding different spices of your flavor.
Ingredients & Substitutions
- Olive Oil: Used olive oil in this recipe. Any other vegetable oil can also be used.
- Boiled Chickpeas (garbanzo beans): Used homemade boiled chickpeas frozen in my refrigerator. Take out from refrigerator and bring down to room temperature. Discard the water using strainer. If you don't have boiled chickpeas then use canned chickpeas.
- Cumin: shallow fried cumin will add more depth to this recipe. The crunch of fried cumin with chickpeas adds up rich, hearty and earthy taste in this recipe.
- Seasoning: Paprika, black pepper, pinch of turmeric and mango powder used in this recipe. Boiled chickpeas are already salty so didn't use the salt.
- Herbs: Basil, cilantro or parsley can be used to garnish the chickpeas. I used parsley!
How To Saute Chickpeas
Here is the step by step photo illustration to saute chickpeas. In a pan, add olive oil and let it heat up for few seconds. Then add cumin on low flame. As the cumin starts to change color then add seasoning spices and saute for few seconds to get rid with spice rawness.
Saute the spice on low flame as it can easily burn on high temperature. Add boiled chickpeas and turn the heat to medium.
Quickly saute the chickpeas and keep stirring using spoon/spartula with gentle hand as the chickpeas are already boiled and tender. Saute the chickpeas for about 2 to 3 minutes. It will start to change the color. Once the chickpeas look dried and change the color garnish with parsley and give it a good mix.
Remove it from heat and serve!
Hint: If you like to eat spicy chickpeas then add green chilies or crushed red peppers as per your taste.
Expert Tips to Saute Chickpeas
We sometimes take for a granted that we have years (or decades) of cooking experience, that the average visitor may not. Add to, or remove from, the list below with health and safety tips.
- Always use 100% cooked chickpeas to saute as it soft tender and full of nutty flavor.
- It's easy to boil the dry chickpeas at home and freeze in the refrigerator.
- Use canned chickpeas if you don't have boiled. Properly rinse before using and discard the water.
- In America, chickpeas are available in large round shapes but in India and the Middle East, you can find smaller organic types of chickpeas. Small chickpeas are more tasty than big chickpeas.
- Seasoning ingredients can vary as per the taste. You can simply season it with salt and peppers. Taste the chickpeas before adding salt as most of the canned and boiled chickpeas are already salty.
- The addition of mango powder in this recipe will add a citrus flavor. If you don't have mango powder then replace it with fresh lemon squeeze after saute or right before serving.
- Addition of onions, chilies, and potatoes during sauteing makes it tastier.
- Avoid sauteing chickpeas for a long time as it will change the taste. 5 to 6 minutes of cooking on medium heat without any liquid make the perfect taste and texture of chickpeas.
Storage
Sautéed chickpeas can be stored in refrigerator for 3 to 4 days in an airtight glass container. Once you need it, take it out and microwave it for 2 minutes and enjoy.
Sauteed chickpeas can stay at kitchen counter for 12 hours at moderate temperature.
Hint: I only freeze boiled chickpeas as sauteed can be prepare within 5 minutes so no need to freeze.
Serving Idea
Preferably, serve this recipe as a snack or as a side dish. It's tasty to eat solo as it's full of taste and amazing flavor of spices. I personally love to pair up with Dahi baray, kababs, baked chicken, or with dinner rolls.
Q & A
Here are a few tips to make the best taste of chickpeas:
Cook at moderate temperature, don't overcook, Always stir during saute, Ideally saute for 2 to 3 minutes on medium temperature. Use less quantity of oil. Season with your favorite spices to get best taste.
Yes, canned chickpeas can be use to make this recipe. Rinse the chickpeas and strain water before saute to get best result.
3 to 4 minutes are enough to saute boiled chickpeas. Over cooking is not advisable as the recipe will lose the taste.
Here is the step by step guide: how to cook chickpeas at stovetop.
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Sautéed Chickpeas (How To Saute Chickpeas)
Ingredients
- 1 Cup Chickpeas Boiled/Canned
- 2 teaspoon Olive Oil
- ½ teaspoon Cumin
- ½ teaspoon Paprika powder
- ⅓ teaspoon Turmeric Powder
- ⅓ teaspoon Mango Powder
- ⅓ teaspoon Black Pepper
- Salt To Taste
- Black Salt To Taste
- Parsley For Garnishing
Instructions
- In a pan, heat up olive oil.
- Crack the cumin until it starts to pop up.
- Add paprika, turmeric, mango powder and black pepper. Saute the spice for few seconds on low flame.
- As the spices become aromatic, add boiled chickpeas and quickly saute for few minutes on medium flame.
- As the chickpeas starts to change color and looks dry, turn of temperature and sprinkle freshly chopped parsley.
- Serve as a snack or as a side.
Notes
- Always use 100% cooked chickpeas to saute as it soft tender and full of nutty flavor.
- It's easy to boil the dry chickpeas at home and freeze in the refrigerator.
- Use canned chickpeas if you don't have boiled. Properly rinse before using and discard the water.
- In America, chickpeas are available in large round shapes but in India and the Middle East, you can find smaller organic types of chickpeas. Small chickpeas are more tasty than big chickpeas.
- Seasoning ingredients can vary as per the taste. You can simply season it with salt and peppers. Taste the chickpeas before adding salt as most of the canned and boiled chickpeas are already salty.
- The addition of mango powder in this recipe will add a citrus flavor. If you don't have mango powder then replace it with fresh lemon squeeze after saute or right before serving.
- Addition of onions, chilies, and potatoes during sauteing makes it tastier.
- Avoid sauteing chickpeas for a long time as it will change the taste. 5 to 6 minutes of cooking on medium heat without any liquid make the perfect taste and texture of chickpeas.
Hinz
5 minutes quick and easy recipe of sauteed chickpeas that I usually make at home. How do you make your chickpeas?