Sautéed chickpeas or sauteed garbanzo beans make a great snack, side dish, or topping to many dishes or dips like this Creamy Eggplant Dip. It is healthy, full of flavor, and takes less than 15 minutes to make. So if you were looking for sauteed chickpea recipes look no further, you have landed on the right page.
❓What is great about this sauteed chickpea recipe?
I’m sure this happens to you too sometimes, coming back home hungry like a wolfie not knowing what to tuck in?!
Well, it certainly happens to me on a regular basis especially around 4 pm when I need to beat those afternoon terrible sugar cravings. Truthfully these sauteed chickpeas make a quick snack and are such a savior.
These pan cooked chickpeas really helps me big time to avoid digging deep in the sweets jar and smashing a good few chocs or kit-kat bars.
One thing that I always make sure of is to always have a few chickpeas cans in my pantry just for snacks like this. A handful of these chickpeas quick snack it's yummy, filling, and a quick healthy protein packed fix. How great, right?
So, in a few words, this chickpea recipe is great because :
- it is quick and easy to make
- it makes a great snack for afternoon sugar cravings
- makes the perfect movie nights snack
- it is gluten free
- it's vegan
- it only requires 2 main ingredients
🥘 Ingredients and Substitutions
- Chickpeas/garbanzo beans: I generally use the canned chickpeas as it's really convenient, but manytimes I cook them myself.
- Red Onion - is my favorite option but regular brown or white onions are perfect. Leek works fab too for those that onion isn't an option.
- Olive oil: I like it because it's the healthiest option but I also use coconut oil for its slightly sweet flavor and high smoke point. Avocado oil, peanut oil, or any other high smoke point oils are also great.
- Chili flakes: I just love the flavor and the kick this gives to the chickpeas, but you can totally customize the spices in this recipe.
- Turmeric: Makes a great healthy addition and don't forget the black pepper. If you don't have turmeric powder, use garlic powder or use one clove of fresh garlic.
- Mixed Seeds: I consider these the heart of the flavors here in this recipe, but you can use regular paprika if you don't have these.
- Salt: use kosher or pink Himalayan salt
- Black Pepper - this is a must especially if turmeric powder is used it is just the duo that makes the Tango flow hehe.
- Lemon juice - oh yes, please do not forget the drizzle of lemon in this sauteed chickpeas.
🔪 How to make this sauteed chickpeas snack
Sautéed or Pan-cooked
Simply scroll down to the recipe card to see how to make this recipe pan-cooked/fried. All you need it's just a few ingredients and you'll have an amazing chickpeas snack.
There are two main steps:
- Cooking the onions with the right amount of seasoning and spices
- Adding the canned chickpeas cook a little more and ta-da!
There are other ways this chickpea snack recipe could be made:
Roasted instead of sautéed
Some, may not like the texture of the chickpeas. If you do not like it, simply bake these for about 30 minutes in a large tray shaking them every now and again. They are great baked too!! A great alternative if you do not mind and are a true chickpea lover, just like I am.
If you like this recipe and want to do it the same exact way but roasted instead of pan-cooked, just mix all ingredients together in a bowl, add a tablespoon or two of oil/coconut oil, and roast in a preheated oven at 180C/350F for approximately 25-30 min.
Chickpeas make such a healthy, fiber, protein, zink-packed snack and when it comes to spices, feel adventurous with adding some curry powder, paprika, cumin or simple salt, garlic fresh or powder, anything you like, there are many possibilities and combos that you could try. Add some honey or maple syrup and chili flakes to get this snack to an almost completely different level.
I do add bacon sometimes or chorizo chopped into small cubes and fried together with the onions. So yummy!
💭 Recipe FAQs
Yes, absolutely! You can make a little more of this sauteed chickpea recipe and store it in an airtight container refrigerated. It lasts up to a week.
If you don't like or have canned chickpeas here's how to cook them yourself:
Version 1 - the soaking and thus the longer version:
2 cups of chickpeas = 5 cups of water and 1 teaspoon of baking soda.
Soak them overnight in these quantities which you can half or double.
This method helps hydrate the beans to make them soft and easy to cook.
Discard the water the beans have soaked in, place the chickpeas in a pan, add 3 times the water, and cook for about 25-30 min covered on medium fire.
Times may obviously vary according to beans size and the desired firmness. I always cook them 'al dente' similar to the canned ones' texture.
Version 2 - A pressure cooker - they do not need any overnight soaking. Add the rinsed chickpeas to the pressure cooker, add 4 times the water, and a bit of salt, set the pressure cooker on for 8 minutes, and ta-da!!
Yes, these chickpeas can easily be frozen. Freeze in freezing bags or airtight containers and thaw in the refrigerator and reheat when served or directly from frozen in a pan and heat until piping hot.
Chili flakes can be substituted for cayenne pepper for a homogeneous spiciness. I prefer a little chili flake or a seed - it’s nice to find that little chili surprise if you like that. If spicy isn’t your thing then add anything you might like such as paprika, zaatar, harissa, or any spices or herbs you may wish and like.
There are other ways you can enjoy this healthy legume, like topping:
- Use in Salads like Haricot Beans Salad, Brussels Sprouts, Cranberries And Bacon Salad
- Budha bowls
- Soups like this Luscious Wild Garlic and Nettle Soup or Creamy Mushroom Soup With Turmeric And Thyme
- Top your homemade Hummus
- Curries like this delicious Red Lentil Dhal With Coconut Milk And Quail Eggs
Challenge your creativity and make everything healthier with sauteed chickpea recipe!
🤩 Other chickpea recipes you may like
- Cauliflower, aubergine 'n chickpeas salad
- Gluten-free falafel
- Baked Aubergine With Cumin And Yoghurt Sauce
- Nettle & Chickpeas Salad
- Butternut Squash and Chickpea Curry
- Chickpea peanut butter cookies
Other recipes to consider:
Have you made this chickpea recipe?
Please leave a 5-star 🌟🌟🌟🌟🌟 rating in the recipe card below and/or a review in the comment section further down the page.
Thanks for stopping by!
📋 Easy Sautéed Chickpea Recipe
- chopping board
- 400 g cooked chickpeas
- 1 medium red onion
- 1/4 tsp red chili flakes
- 1 pinch kosher salt
- 1 pinch turmeric powder
- 1 pinch black pepper freshly ground
- 1/2 tsp mixed seeds cumin, fenugreek and mustard
- 1 tbsp olive oil or coconut oil
- 2 tbsp lemon juice freshly squeezed
- Chop the onion and place in a pan with the olive oil over medium fire. Add the seeds, and salt and cook for 5 min or so until the onions are nice and soft.
- Add the cooked chickpeas and the turmeric and continue cooking for another 3-4 mins stirring or tossing regularly.
- Add the chili flakes and toss for a further minute.
- Squeeze a dash of lemon and serve. Ta-da!!