Sautéed Chickpeas
Sautéed chickpeas are practically in life-hack territory. Transform canned beans into something special in a few quick and easy steps.
Calories: 258kcal
Ingredients
- 2 tablespoons (30 ml) safflower oil
- 2 15.5- ounce 439-gram cans chickpeas
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried dill
- ½ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
Instructions
- Drain and rinse chickpeas and pat dry with paper towels.
- Add chickpeas to skillet in a single layer and leave undisturbed for about five minutes to brown.
- Give them a good stir and leave undisturbed for another five minutes to brown on another side.
- Reduce heat to medium. Sprinkle in the onion powder, garlic powder, dill, salt, and pepper. Stir well to coat evenly.
- Cook, stirring occasionally, for another minute or two.
Notes
- Safflower oil is my high-smoke-point, neutral-tasting vegetable oil of choice. You can substitute another oil that has similar properties, such as canola, sunflower, peanut, corn, or vegetable oil blend.
- You can make this dish with canned chickpeas (also called garbanzo beans) or ones you've cooked yourself. The two cans called for in this recipe equal about 3 ½ cups of cooked beans, from one heaping cup dried. Although most chickpeas sold in the U.S. are of the same variety, they vary pretty substantially in size and moisture content. Some will brown faster than others, so keep an eye on things and adjust timing as necessary.
- Sautéed chickpeas are at their absolute best shortly after emerging from the pan. That said, they keep very well too, and make a great element of meal prep if that's your thing. Once cooled, store in an airtight container in the fridge for up to a week. You can reheat them in the microwave or with a quick spin in the toaster oven if you prefer them a bit crispier on the outside.
Suggested seasoning variations
You can vary the herbs and spices depending on how you'll be using the sautéed chickpeas. Here are some of our favorite combinations — and I bet you can think of many more. If your seasoning blend does not already include salt and pepper, add it as indicated in the original recipe.- Mexican-inspired: 1 teaspoon chili powder blend + 1 teaspoon ground cumin + ½ teaspoon smoked paprika + ½ teaspoon dried oregano OR 1 tablespoon of your favorite prepared taco seasoning
- Easy Italian: 1 tablespoon Italian seasoning
- Don't be a chicken: 1 tablespoon poultry seasoning
- Smoky garlic: 1 teaspoon smoked paprika + 1 teaspoon sweet paprika + 1 teaspoon garlic powder
- BBQ: 1 tablespoon rib rub
Nutrition
Serving: 1/4 of recipe | Calories: 258kcal | Carbohydrates: 30.9g | Protein: 11.1g | Fat: 11.1g | Fiber: 9.9g | Sugar: 0.1g