Can you eat garbanzo beans out of the can?

In this article, we will answer the question “Can you eat garbanzo beans out of the can?”, and how to use canned chickpeas?

Read on if you want to know how to incorporate canned chickpeas into your diet. The article also includes a brief nutritional introduction to garbanzo beans.

Can you eat garbanzo beans out of the can?

Yes, you can eat garbanzo beans out of the can. Canned chickpeas are pre-cooked so they do not need to go through an additional cooking process. 

Make sure to drain the canning liquid to remove the excess sodium. Canned chickpea can be used in a variety of dishes like curries, soups, sauces, pasta, sandwiches, wraps, etc.

Ways to use a can of chickpeas

Canned chickpeas are a great candidate for making vegan tuna sandwiches. The taste of this vegan sandwich is strikingly similar to a tuna sandwich. You can wrap your sandwich in buns or lattice leaves.

Chickpeas have a pretty neutral taste. This makes them very desirable for salads. Wash the canned chickpeas and toss them in your salad to get a boost of fiber, protein, and other nutrients.

You can combine the richness of the avocado and the fullness of chickpeas by making a smashed chickpea avocado sandwich. This creamy vegan sandwich is perfect has a lot of potentials to become your next go-to meal.

This might come as a surprise to you but you can use chickpeas as a pizza topping. Simply toss the canned chickpeas in bbq sauce and spread them over the pizza.

Cooked chickpeas blend to a very fine and creamy consistency. That is why you should be using cooked and blended chickpeas to make a vegetable curry.

Hummus may sound very non-inventive and a thing of the past but you can always jazz things up. Make spicy roasted red pepper hummus for an exciting flavor.

When added to soups or broths, chickpeas add a fair share of protein and act as a carrier of flavor. Coconut chickpea curry is another delicious, gluten-free, and vegan curry recipe that uses chickpeas as a base ingredient.

Roasted chickpeas tossed in bbq sauce and slathered in ranch dressing is a perfect filling for making lunch or dinner wraps. You could use the same chickpeas as a taco filling along with kale cabbage slaw.

Make vegan meatloaf using chickpeas and lentils to fulfill your protein requirements and satisfy your meaty cravings. The slices of this vegan meatloaf could be utilized in a variety of creative ways. 

I don’t know about you but crispy roasted chickpeas have become my favorite go-to snack. They are spicy, crispy, delicious and a powerhouse of protein and fiber.

You can add bbq tossed or plain cooked chickpeas to your buddha bowl. Moreover, chickpeas go great in vegan meatballs. Curried chickpea salad is a great way to veganise a basic chicken salad 

Nutrition

According to the USDA, a cup of chickpeas provides the following nutrients. 

Nutrients Amount in 1 cup of chickpeasTrusted Source (164 g)RequirementsTrusted Source
Energy (calories)2671,800–3,200
Protein (g)14.446–56
Fat (g)4.220–35% of daily calories should be fat
Carbohydrate (g) 44.7, including 7.8 g of sugar130
Fiber (g)12.522.4–33.6
Calcium (mg)80.41,000–1,300
Iron (mg)4.78-18
Magnesium (mg) 78.7310–420
Phosphorus (mg)274700–1,250
Potassium (mg)4744700
Zinc (mg)2.58–11
Copper (mcg)0.6890–900
Selenium (mcg)6.155
Vitamin C (mg)2.175-90
Folate (mcg)280400
Choline (mg)69.7425–550
Beta carotene (mcg)26.2700-900
Vitamin E (mg) 0.615
Vitamin K (mcg)6.675–120

Can you eat garbanzo beans raw?

No, you cannot eat garbanzo beans raw unless they are tinned or canned. Raw garbanzo beans are rich in indigestible sugars known as oligosaccharides. Such sugars can lead to stomach discomfort if consumed in sufficient amounts.

Moreover, raw garbanzo beans contain Lectin. This toxin causes diarrhea, stomach pain, and nausea. Soaking and cooking chickpeas reduce the number of indigestible sugars and the amount of lectin.

Eating raw garbanzo beans, due to their rich fiber content, can cause constipation, gas, and blockages in the gut, all of which make for a super unpleasant experience. 

Last but not least, eating the rock-hard raw garbanzo beans could potentially damage your teeth, dislodge your jaw joint or wear down the tooth enamel.

Other FAQs about Beans  that you may be interested in.

What happens if you eat expired jelly beans?

How long can you keep refried beans in the fridge?

Can pinto beans go bad?

Conclusion

In this article, we answered the question “Can you eat garbanzo beans out of the can?”, and how to use canned chickpeas?

References

https://www.medicalnewstoday.com/articles/280244#diet-recipes
https://www.nutritionaction.com/daily/what-to-eat/eat-more-chickpeas/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.