Here are 9 delicious UK-focused chickpea recipes using canned chickpeas, with an ingredients list and step-by-step cooking plan for each. These recipes are budget-friendly, quick, and packed with flavour — perfect for everyday cooking.

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Healthy meals with chickpeas for UK families

🌱 1. Chickpea & Spinach Curry

Ingredients (serves 2–3):

• 1 can chickpeas (drained and rinsed)
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1-inch piece of ginger (grated)
• 1 tbsp curry powder or garam masala
• 1 tsp turmeric
• 200g fresh spinach (or frozen)
• 400g chopped tomatoes (1 tin)
• 1 tbsp oil
• Salt & pepper to taste
• Optional: 1 tbsp Greek yoghurt or coconut milk

Steps:

1. Heat oil in a pan. Fry onion until soft.
2. Add garlic and ginger, stir for 1 min.
3. Stir in spices. Cook for 1 min more.
4. Add chickpeas and chopped tomatoes.
5. Simmer for 10 mins. Add spinach and cook until wilted.
6. Season to taste. Stir in yoghurt/coconut milk if desired.
7. Serve with rice or naan.

🥗 2. Chickpea & Red Onion Salad

Ingredients (serves 2):

• 1 can chickpeas (drained)
• ½ red onion (thinly sliced)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Handful fresh parsley (chopped)
• Salt & black pepper
• Optional: feta cheese crumbles or cherry tomatoes

Steps:

1. Combine chickpeas, onion, parsley, and optional extras in a bowl.
2. In a small bowl, whisk olive oil, lemon juice, salt, and pepper.
3. Toss dressing into salad. Chill or serve immediately.

🧆 3. Easy Chickpea Falafel (Pan-fried)

Ingredients (makes 10 small falafel):

• 1 can chickpeas (well-drained)
• 1 garlic clove
• ½ onion
• Handful coriander or parsley
• 1 tsp cumin
• 1 tbsp flour or breadcrumbs
• Salt & pepper
• Oil for frying

Steps:

1. Blend all ingredients into a thick paste.
2. Form into small balls or patties.
3. Heat oil in a frying pan.
4. Fry 3–4 mins each side until golden.
5. Serve in pittas with salad and yoghurt.

🥘 4. Chickpea Shakshuka

Ingredients (serves 2):

• 1 can chickpeas
• 1 onion (sliced)
• 2 garlic cloves
• 1 pepper (sliced)
• 400g chopped tomatoes
• 1 tsp smoked paprika
• 1 tsp cumin
• 2–4 eggs
• Salt, pepper, olive oil

Steps:

1. Fry onion, garlic, and pepper in oil until soft.
2. Add spices, tomatoes, and chickpeas. Simmer 10 mins.
3. Make 2–4 wells and crack in eggs.
4. Cover and cook until eggs are just set.
5. Serve with crusty bread.

🥣 5. Chickpea Soup with Carrots & Celery

Ingredients (serves 3–4):

• 1 can chickpeas
• 1 onion, 2 carrots, 2 celery sticks (chopped)
• 2 garlic cloves
• 1 vegetable stock cube + 750ml water
• 1 tbsp olive oil
• Thyme or mixed herbs
• Salt & pepper

Steps:

1. Heat oil. Sauté onion, garlic, carrots, and celery 5 mins.
2. Add stock, herbs, and chickpeas.
3. Simmer 20 mins until veg is soft.
4. Blend partially for thickness (optional).
5. Season and serve.

🥪 6. Chickpea “Tuna” Sandwich Filler

Ingredients (makes 2 sandwiches):

• 1 can chickpeas
• 1 tbsp mayo (or vegan mayo)
• 1 tsp mustard
• 1 tbsp chopped red onion
• ½ celery stick (finely diced)
• Salt & pepper
• Optional: lemon juice or gherkins

Steps:

1. Mash chickpeas roughly in a bowl.
2. Mix in mayo, mustard, onion, celery, and seasoning.
3. Chill then spread on wholemeal bread with lettuce or cucumber.

🍛 7. Chickpea & Sweet Potato Traybake

Ingredients (serves 2–3):

• 1 can chickpeas
• 1 large sweet potato (cubed)
• 1 red onion (cut into wedges)
• 1 tsp paprika or harissa
• 1 tbsp olive oil
• Salt, pepper
• Optional: Greek yoghurt or tahini drizzle

Steps:

1. Preheat oven to 200°C.
2. Toss sweet potato, onion, and chickpeas with oil and spice.
3. Spread on baking tray.
4. Roast for 25–30 mins until golden.
5. Drizzle with yoghurt or tahini before serving.

🧄 8. Chickpea & Garlic Pasta

Ingredients (serves 2):

• 1 can chickpeas
• 180g pasta (e.g. penne)
• 2 garlic cloves (sliced)
• 1 tbsp olive oil
• ½ lemon (juice & zest)
• Optional: spinach or rocket

Steps:

1. Cook pasta as per packet.
2. Meanwhile, heat oil in pan. Fry garlic till golden.
3. Add chickpeas. Cook 5 mins.
4. Stir in lemon juice, zest, and cooked pasta.
5. Add spinach if using, stir until wilted. Season and serve.

9. Chickpea Blondies (Sweet Treat!)

Ingredients (makes 9 squares):

• 1 can chickpeas (drained and rinsed)
• 100g peanut butter
• 60ml maple syrup or honey
• 1 tsp vanilla extract
• ½ tsp baking powder
• Pinch salt
• 50g chocolate chips

Steps:

1. Preheat oven to 180°C.
2. Blend all ingredients except chocolate chips until smooth.
3. Stir in chocolate chips.
4. Pour into lined 8×8 inch baking tray.
5. Bake for 20–25 mins. Cool before slicing.

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Easy chickpea recipes with canned chickpeas UK