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Easy Sauteed Chickpeas With Yogurt for a Quick and Filling Meal
In a pinch, there is no better sight to see in your cupboard than a can of chickpeas for a busy person like you.
But, you can only eat so many bunches of spinach and kale topped with a can of moist, rinsed, room temperature chickpeas and whatever dressing you have in your refrigerator.
You need a super quick and easy way to fancy up that can of chickpeas into a healthy chickpea meal. Because fancier chickpeas means a happier meal and a happier you. Without cutting into the little amount of free-time you have.
These sauteed chickpeas with yogurt is one of the easiest ways to transform a can of chickpeas into an incredibly delicious meal or side dish that you’ll be proud of. Just toss a can of chickpeas into a hot pan with oil, sauté until warm and browned, toss with a handful of herbs, and spread over a bowl of yogurt.
You’ll want to snap a pic for Instagram before you dig in though.
Liven up your last minute chickpea meals and make these sauteed chickpeas with yogurt next time you reach for a can.
Are Sauteed Chickpeas Healthy?
Yes, chickpeas are one of the “good-guys” in the healthy ingredient department.
Chickpeas are a critical component in plant-based diets because of their relatively high protein content. They are also packed with other vitamins and minerals. According to Medical News Today, chickpeas are rich in folate, fiber, phosphorus, and iron to name a few.
The high protein and fiber content means that chickpeas will help you feel full. Plus, they help keep your blood sugar in check after eating. Chickpeas also have certain characteristics that may help defend against heart disease and cancer.
Should I Use Chickpeas or Garbanzos?
The million dollar question: chickpeas or garbanzos.
Turns out, chickpeas and garbanzos are the same thing. Garbanzos is the Spanish term for the same bean. It dates back to the 1750s in northern Spain. The term stuck with the cuisine that came from that region.
So, you can use chickpeas or garbanzos because they are the same thing.
Can I Used Dried and Cooked Chickpeas?
You can always substitute dried chickpeas that you cooked yourself for canned chickpeas. Canned chickpeas are just cooked chickpeas, so they’re the same thing.
One can of chickpeas is 1.5 cups of cooked chickpeas.
Check out this article that provides step-by-step instructions on how to cook dried chickpeas if you’d like to start using dried beans.
Dried chickpeas are one of my best friends in the kitchen. They are super affordable (cost about 4x less than canned) and produce less waste because there is no can.
I rarely buy canned beans and I highly recommend learning how to cook dried beans. It’s really easy, will save you money, and you can scale to make a large batch for the week’s meals. However, I totally understand the convenience of canned chickpeas so no shaming here!
How to Buy Canned Chickpeas
I had never thought much about buying one brand of chickpeas versus another. Then while researching this chickpeas 101 article, I realized not all cans are created equal.
For instance, the amount of salt added can vary widely between different brands. I saw some brands that had over 20% of the daily recommended sodium intake in a single serving!
For the best chickpeas, buy cans that:
- Do not have a BPA lining – This should be indicated on the can label somewhere.
- Do not have any preservatives – The ingredient list should be short and sweet like chickpeas/garbanzo beans, water, and maybe salt. Avoid ingredients that you can’t pronounce.
- Have minimal or no salt – Most canned chickpeas have added sodium. But there are also no-salt options. The amount ranges from less than around 90 mg (about 4% of recommended intake) to over 400 mg (up to 20%). So, I recommend avoiding anything on the higher end.
- Are organic (optional) – I try to buy organic when the cost isn’t too outrageous. I find that organic chickpeas are typically only 20 – 30 cents more than conventional. Something I can handle if I’m only buying a can or two. If I need more chickpeas than that, then I’m going dried anyway.
How Long Do These Sauteed Chickpeas Keep?
One of the unfortunate things about cooked-cooked chickpeas (yes, they are cooked twice: before they go into the can and then you’re cooking them again here) is that they don’t keep very well.
Sautéed, fried, and roasted chickpeas get nicely browned and crispy. But, they dry out and lose their crisp pretty quick.
These chickpeas are best eaten immediately or within a day or two. They will last for 4-5 days, but they won’t be quite as good. These containers are perfect storing leftovers.
Variations to This Chickpeas with Yogurt Recipe
If you’re feeling adventurous, there are a ton of different ways you can change up this sautéed chickpeas recipe. Chickpeas are a great base for mixing and experimenting with different flavors. Here are some ideas:
- Spice up the chickpeas – Toss the cooked chickpeas with your favorite spices towards the end of cooking. Cumin, paprika, coriander, turmeric, and cayenne are a few favorites.
- Add some egg(s) – Is it ever a bad idea to top a bowl of goodies with an egg? I don’t think so. Fry one up like this or add in some meal prepped hard-boiled eggs like the ones from this potato salad recipe.
- Replace the herbs with other greens – Don’t have any herbs? That’s okay. Chop up another green like kale or spinach and add to the hot pan for the last 3 or so minutes of cooking to warm and wilt the greens.
How Can I Make This Vegan and Dairy-free?
Yogurt is the only non-vegan and dairy ingredient in this recipe. Here are some substitutes to make this chickpea meal vegan and dairy-free.
- Dairy-free yogurt like ones made with cashew milk, almond milk, or coconut milk.
- Tahini – Depending on the thickness of your tahini, you may need to thin out with a bit of water and/or lemon juice before adding chickpeas.
- Make your own vegan yogurt with nuts, fruit, and silken tofu.
More Chickpea Recipes
- Easy Homemade Hummus
- Crispy Roasted Chickpeas
- 15 Minute Marinated Chickpeas
- How to Cook Dried Chickpeas
Sauteed Herbed Chickpeas with Yogurt
Ingredients
- 3 tbsp olive oil
- 3 cloves garlic, crushed
- 20 cracks black pepper (about 1/2 tsp.)
- 1 can chickpeas, drained and rinsed (1.5 cups)
- 3/4 tsp kosher salt (adjust depending on chickpea sodium content)
- 2 cups lightly packed fresh herbs such as parsley, cilantro, mint, or a mix, roughly chopped
- 1 cup plain yogurt (use dairy free for vegan)
- 1/2 lemon for serving (optional)
Instructions
- Pat and roll chickpeas in a kitchen towel to dry. Remove any skins that have fallen off and discard.
- Heat oil in a large skillet or Dutch oven over medium heat.
- Add garlic, pepper, salt, and chickpeas to skillet. Sauté until chickpeas are golden and starting to blister, about 8-10 minutes. Remove from heat, add herbs, and stir to combine.
- Add yogurt to a bowl, making a well in the center. Pour chickpeas over top and squeeze a half of a lemon over if using. Serve immediately.
Notes
- Dairy-free yogurt like ones made with cashew milk, almond milk, or coconut milk.
- Tahini – Depending on the thickness of your tahini, you may need to thin out with a bit of water and/or lemon juice before adding chickpeas.
- Make your own vegan yogurt using fruit, nuts, and tofu.
Nutrition
Ready to Cook These Simple Chickpeas?
These sautéed chickpeas with yogurt is the perfect quick and simple meal that makes you feel like you just cooked handmade pasta or fresh baked croissants. Minimum effort for maximum satisfaction.
Next time you’re eating a can of plain chickpeas, ask yourself: “would I be happier if I spent 10 minutes to make these more delicious?”. I bet the answer would be yes.
Because it’s not just about the taste. It’s about the pride you get in knowing that you have the ability to cook a meal on a weeknight that would cost $12 at a restaurant.
So grab that can of chickpeas, heat the pan, and cook for your independence.