Chickpeas, also known as garbanzo beans, are a nutritious and versatile legume used in many cuisines around the world. They can be purchased dried or canned, both of which have their advantages and disadvantages. When substituting between dry and canned chickpeas, it’s important to know how they compare in volume.
Quick Answer
In general, 1 can (15 ounces) of chickpeas is equivalent to about 2 cups of dried chickpeas.
Detailed Answer
The exact amount of dried chickpeas needed to equal a can will vary slightly depending on the size and variety of the chickpeas. However, most sources agree that approximately 2 cups of dried chickpeas equals a 15-ounce can.
Here is a more detailed breakdown:
- 1 cup of dried chickpeas = ~6 ounces
- 1 pound of dried chickpeas = ~2 1/4 to 2 1/2 cups
- 1 15-ounce can of chickpeas = ~1 1/2 cups cooked chickpeas
- So 2 cups of dried chickpeas (12 ounces) = 1 15-ounce can prepared chickpeas
The weight of dried chickpeas versus canned chickpeas is quite different because dried chickpeas are completely dehydrated. Rehydrating chickpeas causes them to expand in size and weight. This is why 2 cups dried doubles in volume when cooked and prepared.
Measuring Chickpeas
When measuring dried chickpeas, it’s important to note that you will want to sort through them first. Look for any stones, debris, or malformed chickpeas and remove them. Then measure your chickpeas using a dry measuring cup to ensure accuracy.
For canned chickpeas, you can simply open, drain, and rinse the chickpeas before measuring them in a liquid measuring cup. Make sure to shake off any excess liquid before measuring.
Benefits of Canned vs. Dry Chickpeas
Canned and dried chickpeas both provide nutritional benefits, so the variety you choose comes down to convenience and your specific recipe needs.
Benefits of Canned Chickpeas
- More convenient – no pre-soaking or cooking required
- Shorter preparation time
- Consistent size and texture
- Long shelf life of 1-2 years unopened
Benefits of Dry Chickpeas
- Less sodium compared to canned
- Can be sprouted
- More economical per serving
- Better control over consistency
- Long shelf life of 1-2 years
Cooking Dry Chickpeas from Scratch
If you want to cook chickpeas from their dried state, follow these simple steps:
- Sort through the dried chickpeas and rinse them.
- Place in a container and cover with 2-3 inches of water. Let soak overnight or for at least 8 hours.
- Drain and rinse the chickpeas.
- Transfer to a pot and add fresh water, making sure chickpeas are covered by a few inches. Bring to a boil.
- Reduce heat to medium-low and simmer for 1-2 hours until tender.
- Drain and use as needed in recipes.
Cooking times can vary based on the variety and age of the dried chickpeas. Older chickpeas may take longer to soften. Make sure to taste test for doneness.
Recipe Ideas Using Canned or Dried Chickpeas
Here are some recipe ideas that use cooked chickpeas:
Hummus
Blend chickpeas with tahini, olive oil, lemon juice, and garlic for a protein-packed dip or spread.
Chickpea Salad Sandwich
Combine rinsed chickpeas with chopped veggies, herbs, and a lemony dressing. Serve between slices of bread or over greens.
Curried Chickpea Soup
Saute onions, carrots, and spices. Add chickpeas and broth, and simmer until creamy and flavorful.
Chickpea Stir Fry
Mix chickpeas with sliced peppers and onions. Stir fry in sesame oil and serve over rice.
Chana Masala
Cook chickpeas in a rich, aromatic tomato sauce flavored with garam masala and cilantro.
Falafel
Blend chickpeas with spices and herbs then shape into patties and fry until crispy on the outside.
Nutrition
Here is the nutrition breakdown for 1 cup (180g) of canned chickpeas, drained:
| Calories | 269 |
|---|---|
| Protein | 14.5g |
| Carbs | 45g |
| Fiber | 12.5g |
| Fat | 4.25g |
Chickpeas provide a substantial amount of plant-based protein and fiber. They are low glycemic and may help improve blood sugar control. The fiber and protein combo makes you feel fuller for longer after eating chickpeas.
Canned chickpeas contain around 140mg sodium per 1/2 cup serving. Opt for low sodium or no salt added versions to reduce the sodium content.
Dried chickpeas contain slightly more calories and carbs compared to prepared, cooked canned chickpeas. However, the differences are minor.
Cost Savings of Dry vs. Canned Chickpeas
Dried chickpeas are generally more economical than canned chickpeas. Here is a cost comparison:
- Dried chickpeas: Approximately $1.50 – $2 per pound
- Canned chickpeas: Approximately $1 – $1.50 per 15-ounce can
Since 2 cups of dried chickpeas equals about 1 can prepared chickpeas, dried comes out to $0.75 – $1 per equivalent 15-ounce can. This is about 25-50% cheaper than canned.
However, keep in mind that dried chickpeas require pre-soaking time and extended cooking time, which leads to additional costs for water, electricity, and time. Canned chickpeas are pre-cooked so they simply need to be rinsed and warmed if desired.
Availability of Canned vs. Dry Chickpeas
Canned chickpeas can be found at any major grocery store year-round. They are usually located in the canned vegetable or bean aisle.
Dry chickpeas may be harder to locate. They are usually stocked in the rice/grain section or ethnic food aisle. Larger supermarkets will have them in the bulk bins. You may need to visit a health food store or ethnic market if your regular grocery store doesn’t carry them.
Both varieties are readily available online through grocery delivery services as well.
Storage
Canned Chickpeas
An unopened can of chickpeas will keep for 1-2 years past the printed best by date. Once opened, transfer unused chickpeas and liquid to an airtight container and refrigerate up to 5 days.
Dry Chickpeas
Store dry chickpeas in an airtight container in a cool, dry place away from sunlight. They will keep for up to 12 months.
Cooked chickpeas can be refrigerated in an airtight container for 3-5 days. They can also be frozen for several months.
Tips for Cooking
- Rinse canned chickpeas before using to remove excess sodium and starch.
- Dried chickpeas double in size after soaking and cooking.
- Cook on low heat to prevent foaming and boiling over.
- 1 inch of water above chickpeas is needed while cooking.
- Simmer gently until tender – do not overcook.
- Natural pressure release after cooking helps maintain shape.
- Roast or sauté cooked chickpeas to add crunch.
- Puree cooked chickpeas with tahini and spices for hummus.
- Spice blends like cumin, curry, and garlic pair well with chickpeas.
Common Questions
Are canned chickpeas ready to eat?
Canned chickpeas are fully cooked and ready to eat right out of the can. Just drain and rinse them before using in recipes.
Are dried chickpeas better than canned?
Nutritionally, there is little difference between dried and canned chickpeas. Both provide fiber, plant-based protein, and other nutrients. Canned chickpeas are more convenient while dried are more economical.
How long do dried chickpeas last?
Properly stored in an airtight container in a cool, dry place, dried chickpeas will keep for up to 12 months.
Can you eat chickpeas raw?
Raw chickpeas contain toxins and are considered unsafe to eat. Always cook dried chickpeas thoroughly before eating.
Do you soak chickpeas before cooking?
Yes, soaking dried chickpeas for 8-12 hours before cooking softens them and decreases cooking time. You can quick soak in hot water for 1 hour if short on time.
Conclusion
When converting between dry and canned chickpeas, a general rule of thumb is that 2 cups of dried chickpeas equals about 1 15-ounce can of prepared chickpeas. Exact amounts may vary slightly based on the variety and size of the legumes.
While canned chickpeas offer convenience, dried chickpeas are more economical and allow you to control cooking times. Keep this conversion in mind when substituting chickpeas in your favorite hummus, curries, salads, and other delicious recipes.
