Chickpeas, also known as garbanzo beans, are a nutritious and versatile legume that can be used in a variety of dishes. When purchasing chickpeas, you may encounter them dried, canned, or even pre-cooked. If you have a recipe that calls for 1 cup of dried chickpeas, knowing how many cans that equates to can be helpful for convenient substitution.
Quick Answer
As a quick answer, 1 cup of dried chickpeas is approximately equivalent to 2 (15 oz) cans of chickpeas drained and rinsed.
Canned vs. Dried Chickpeas
Canned and dried chickpeas, though both originating from the same legume, have some key differences:
- Canned chickpeas are pre-cooked and canned in liquid, while dried chickpeas require soaking and cooking before eating.
- Dried chickpeas are cheaper per serving compared to canned.
- Canned chickpeas are more convenient as they are ready to eat straight from the can.
- Dried chickpeas have a longer shelf life compared to canned.
- The texture and flavor differs slightly between canned and dried chickpeas.
When looking at measurements between the two forms, the most notable difference is that dried chickpeas expand 2-3 times in size after cooking and absorbing water. Understanding this key difference in hydration is important when substituting between dried and canned chickpeas.
Dried to Canned Chickpea Conversion
Most recipes specify the type of chickpea to use, whether dried or canned. However, in a pinch you can generally substitute between dried and canned using the below guidelines:
- 1 cup dried chickpeas = 2 (15 oz) cans chickpeas, drained and rinsed
- 1 pound dried chickpeas = 6 cups cooked chickpeas = approximately 4 (15 oz) cans, drained and rinsed
- 1 (15 oz) can chickpeas, drained = 1 1/2 cups cooked chickpeas
The reason 1 cup dried chickpeas equates to 2 cans is because dried chickpeas double in size after cooking and absorbing water. A standard 15 oz can contains around 1 3/4 cups cooked chickpeas. So when rehydrated, 1 cup dried fills almost 2 cans worth.
Chickpea Can Sizes
Canned chickpeas come in a few standard sizes:
- 15 oz (425 g) – Approximately 1 3/4 cups drained
- 29 oz (820 g) – Approximately 3 1/2 cups drained
- 16 oz (450 g) – Around 2 cups drained
The 15 oz size is the most common “standard” can while the 29 oz is considered a “family” or “jumbo” sized can. When calculating dried to canned conversions, the 15 oz size is generally used as the standard.
Measuring Dried vs. Cooked Chickpeas
It’s important to note that the canned equivalents refer to cooked chickpeas. So 1 cup of dried chickpeas does not equate to 1 cup canned straight out of the package. The dried chickpeas first need to be cooked and rehydrated before comparing volume measures.
When measuring out dried chickpeas for cooking, use a dry measuring cup and do not pack down the chickpeas. Allow them to fill the cup naturally. For cooked chickpeas, a liquid measuring cup can be used to capture the full volume of the hydrated legume.
Tips for Converting Between Dried and Canned
- Always rinse and drain canned chickpeas before use to remove excess sodium, liquid, and bitterness.
- Be aware that substitution can alter texture and flavor of a recipe.
- Add dried chickpeas to a recipe raw – do not cook them first unless specified.
- Reduce the cooking liquid and time if using canned instead of dried.
- If you run out of dried, substitute canned but add extra cooking liquid to compensate.
- When in doubt, use the type of chickpea specified in the recipe for best results.
Nutritional Comparison
Both dried and canned chickpeas are highly nutritious, being packed with protein, fiber, vitamins, and minerals. Here’s how they compare nutritionally based on a 1 cup serving:
| Nutrient | Dried Chickpeas | Canned Chickpeas |
|---|---|---|
| Calories | 269 | 269 |
| Protein | 14.5g | 14.5g |
| Fiber | 12.5g | 12.5g |
| Iron | 4.7mg | 2.9mg |
| Manganese | 1.1mg | 0.7mg |
As you can see, the nutrition stats are nearly identical comparing dried and canned chickpeas, except for slightly higher iron and manganese content in the dried version before cooking and canning.
Cost Difference
Dried chickpeas are more economical than canned when comparing prices by weight or by serving. Here’s an overview:
- Dried chickpeas cost around $1.50 – $2 per pound bag, with each pound yielding around 6 cups cooked.
- Canned chickpeas cost around $1 – $1.50 per 15 oz can.
- Per serving, dried chickpeas cost around $0.10 – $0.15 for a 1/2 cup serving compared to $0.20 – $0.30 for canned.
The main tradeoff with dried chickpeas is the extra time required for soaking and cooking before eating. However, this can be done in batches ahead of time to save time down the road.
Cooking Dried Chickpeas from Scratch
If you want to cook dried chickpeas from scratch, here is a simple method:
- Pick over dried chickpeas to remove any stones or debris, then rinse.
- Soak chickpeas in water for 8-12 hours or overnight.
- Drain the chickpeas and place them in a pot with fresh water. Generally use 3 cups water for every 1 cup dried chickpeas.
- Bring to a boil, then reduce heat to simmer and cook for 1-2 hours until tender.
- Add salt, spices, or other flavorings in the last 30 minutes if desired.
- Once tender, drain excess liquid and use chickpeas as needed. Refrigerate leftovers up to 5 days.
The soaking time helps to reduce the overall cooking time while leaving them with an ideal texture. With a simple overnight soak, you can easily cook up a batch of dried chickpeas to have on hand for recipes all week.
Common Dried to Canned Chickpea Conversions
Here are some of the most common chickpea measurement conversions to have on hand when cooking:
- 1 cup dried chickpeas = 2 (15 oz) cans chickpeas, drained and rinsed
- 2/3 cup dried chickpeas = 1 (15 oz) can chickpeas, drained and rinsed
- 1/2 cup dried chickpeas = 3/4 cup canned chickpeas, drained and rinsed
- 1/4 cup dried chickpeas = 1/3 cup canned chickpeas, drained and rinsed
- 2 tablespoons dried chickpeas = 3 tablespoons canned chickpeas, drained and rinsed
Tips for Measuring Chickpeas
Here are some key tips to get accurate measurements when working with chickpeas:
- Weigh dried chickpeas for most accuracy. 1 cup dried weighs around 7 oz.
- Use a dry measuring cup for dried, uncooked chickpeas.
- Use a liquid measuring cup for cooked or canned chickpeas.
- Allow both forms to settle naturally without shaking or packing down.
- Level off the top evenly with a straight edge.
- Rinse and drain canned chickpeas thoroughly before measuring.
Storing Cooked Chickpeas
For best quality and food safety, store any leftovers cooked chickpeas in an airtight container in the refrigerator:
- Fridge: 3-5 days
- Freezer: 6-8 months
The freezer is great for having pre-cooked chickpeas ready for recipes anytime. Allow to thaw overnight before using.
Canned Chickpea Shelf Life
Unopened canned chickpeas will keep 12-18 months past the “best by” date printed on the can. An unopened can may last even longer as long as the seal has not been broken or bulged.
Once opened, canned chickpeas should be transferred to an airtight container and stored in the fridge. Use within 3-5 days for best quality.
Conclusion
In summary, 1 cup of dried chickpeas is equivalent to 2 (15 oz) cans drained and rinsed when converted to canned chickpea measurements. Understanding the relationship between dried and canned chickpeas is helpful for efficient kitchen substitution.
While dried and canned are nutritionally similar, dried chickpeas provide a more economical option when prepared properly. Be sure to soak and cook dried chickpeas thoroughly before using as a substitute for canned in recipes. With the proper techniques, converting between the two forms can be simple.
