Pan fried in olive oil, cumin, and garlic salt, these sautéed chickpeas are hard to resist! This quick and easy recipe is a great way to transform canned garbanzo beans into a seasoned vegetarian and vegan protein to add to salads, bowls, soups, and more.
The versatility of chickpeas (aka garbanzo beans) never ceases to amaze me. Their earthy, bland flavor lends itself to soaking up any kind of seasoning. As a result, you can add them to just about any meal and bulk up the protein content in the process.
One of my favorite ways to eat chickpeas is roasted, but I’ve come to realize that you can sauté them in a skillet with similar results. They may not get as crispy as they do when you bake them, but pan frying takes a lot less time and they still get nicely browned exteriors while the insides stay creamy. YUM.
In this sautéed chickpeas recipe, I used cumin and garlic salt as the primary seasonings. But you should feel free to use whatever your heart desires! I include some variations in the post, so be sure to check them out. After you make the recipe, enjoy your chickpeas as a snack or add them to your favorite meal.
Jump to:
Ingredients
- Cooked chickpeas (garbanzo beans): You can use canned or homemade chickpeas (see How to Cook Chickpeas if you need to prepare them from scratch).
- Extra virgin olive oil: Feel free to sub avocado oil or coconut oil. My preferred olive oil is Partanna.
- Cumin and garlic salt: These are my preferred seasonings for sautéed chickpeas. If you don’t have garlic salt, sub garlic powder or fresh garlic and a little salt. See below for more seasoning ideas.
Variations
Here are some other flavor combinations you can use for chickpeas. Use about 1 to 2 teaspoons total.
- Parsley and lemon zest and/or juice
- Cumin, chili powder, and lime juice
- Turmeric, ginger, and black pepper
- Cinnamon and brown sugar
- Paprika, cumin, and garlic powder
- Onion powder, garlic powder, and dill
- Basil, oregano, and thyme
Instructions
For the full recipe card — with ingredient quantities and steps — scroll to the bottom of the post.
If using canned chickpeas, be sure to rinse and drain them then dry thoroughly before sautéing. I like to spread them out on paper towels for a few minutes then pat them dry.
Warm olive oil in a skillet that’s large enough for the chickpeas to be in a single layer (at least 8-inches). Add the chickpeas, stir to coat them in the oil, and cook for a few minutes over medium heat. Stir in the spices and cook for a little while longer until the chickpeas are browned to your liking.
Storage and Reheating
If you have leftovers, keep them in an airtight container on the counter at room temperature. They will lose their crispy exterior over time. The best way to reheat sautéed chickpeas is the same way you cook them, in a skillet over medium heat for a few minutes. You can add oil to the pan if they seem dry.
Serving
If you’re looking for recipes that use sautéed chickpeas, try them as a salad topping, mixed into a grain bowl, added to pasta salad for a protein boost, or sprinkled onto soup before serving. They also taste great on their own as a snack! You can swap this recipe for the roasted chickpeas in my Roasted Chickpea Salad, Honey Mustard Brussels Sprouts and Chickpea Bowls, and Baked Feta with Vegetables and Chickpeas. I’d love to hear how you use them, so be sure to leave a comment and report back!
More Bean Recipes
I’d love to hear how you like this recipe! Rate/review using the stars on the recipe card or in the comments, and follow the Veg World on YouTube, Instagram, Facebook, and Pinterest. Looking for something totally different? Browse the recipe library.
📖 Recipe
Sautéed Chickpeas
Equipment
- skillet (at least 8-inches wide so the chickpeas can be in 1 layer)
Ingredients
- 1 15-ounce can chickpeas - approximately 2 cups
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground cumin
- ½ teaspoon garlic salt - can sub garlic powder and a pinch of salt
Instructions
- Drain and rinse the chickpeas. Spread them out on paper towels (or a clean kitchen towel) to absorb excess water. Be sure to pat them as needed to ensure they are thoroughly dry.
- Warm the olive oil in a skillet over medium heat. Add the chickpeas, toss to coat, and spread them out in a single layer. Let them cook for 5 to 7 minutes, stirring only occasionally, until they start to whistle and get slightly brown.
- Stir in the spices until they coat the chickpeas. Cook for another few minutes, stirring occasionally, until they are browned to your liking.
- Remove from heat. Enjoy as a snack, salad or soup topping, or added to other recipes.
- Leave a rating or review by tapping the stars on this recipe card (above) or in the comments section (at the end of the post)!
Notes
- Sodium content of this recipe will vary depending on the type of chickpeas you use. To cut down on the sodium, rinse canned chickpeas thoroughly to remove excess salt, use no added salt canned chickpeas, or sub homemade chickpeas made from scratch without added salt.
- Feel free to sub other seasoning combos, such as parsley and lemon juice, chili powder and lime, ginger and turmeric, or cinnamon and brown sugar.
- Keep leftovers in an airtight container at room temperature on the kitchen counter. Reheat in a skillet for a few minutes.
Nutrition
Enjoy your chickpeas! – Lizzie
Jason
This is a simple way to give chickpeas a little more life then Straight out of the can. I’m using this for meal prep and mixing it in with cooked brown rice and sautéed vegetables. It’s a very good combo.
Lizzie Streit, MS, RDN
Hi Jason, I’m so glad you are enjoying this recipe! Thanks for your comment.