High-protein vegetarian recipes using chickpeas
Chickpeas are the workhorse of vegetarian cooking. One cup delivers around 15 grams of protein, plus fiber that keeps you full for hours. They’re cheap, shelf-stable, and versatile enough to work in almost any cuisine.
But here’s the thing: most people stop at hummus. Maybe a salad if they’re feeling adventurous. That’s leaving a lot of potential on the table. These seven recipes will show you what chickpeas can really do when you push them beyond the obvious.
1) Crispy smashed chickpea tacos
Take canned chickpeas, drain them, and smash them flat with the bottom of a glass. Roast them until the edges get crispy and golden. The texture is somewhere between a hash and carnitas, and it holds up beautifully in a warm tortilla.
Season them with cumin, smoked paprika, garlic powder, and a squeeze of lime. Top with pickled red onion, avocado, and a drizzle of chipotle crema. The contrast between the crunchy chickpeas and cool toppings makes this work.
Key tip: spread them in a single layer on your baking sheet. Crowding leads to steaming, and steaming leads to sad, mushy chickpeas.
2) Chickpea shakshuka
Traditional shakshuka is already vegetarian, but adding chickpeas turns it into a complete meal. You’re building a spiced tomato sauce with onions, bell peppers, and plenty of garlic, then nestling in a can of chickpeas to simmer until everything melds together.
The chickpeas soak up that smoky, slightly sweet tomato flavor while adding heft. Serve it with crusty bread for scooping, or over couscous if you want something more substantial.
Rough ingredients: canned tomatoes, chickpeas, onion, bell pepper, garlic, cumin, paprika, cayenne, fresh parsley. Optional: crumbled feta on top.
3) Spiced chickpea and spinach stew
I picked up a version of this in a tiny restaurant in Jaipur years ago. The combination of warm spices with creamy chickpeas and wilted greens is comfort food at its best.
Start by blooming your spices in oil: cumin seeds, coriander, turmeric, and a pinch of cinnamon. Add onions and tomatoes, let them break down, then stir in your chickpeas and enough vegetable broth to make it saucy. Finish with handfuls of fresh spinach that wilt into the stew.
This one gets better the next day. Make a big batch on Sunday and eat it all week.
4) Chickpea flour pancakes with herbs
Chickpea flour is just ground dried chickpeas, and it makes incredibly savory pancakes. Mix the flour with water, salt, and whatever fresh herbs you have on hand. Dill, chives, and parsley all work well.
Pour thin rounds into a hot, oiled skillet and cook until the edges crisp up. These are somewhere between a crepe and a fritter, perfect for dipping into yogurt sauce or eating alongside a big salad.
The batter should be thinner than you think. If it’s too thick, your pancakes will be dense instead of crispy-edged and tender.
5) Mediterranean chickpea bowl with tahini
Sometimes you just want a bowl of good things thrown together. This is that bowl. Roasted chickpeas, cucumber, cherry tomatoes, red onion, kalamata olives, and a generous drizzle of tahini dressing.
The key is making sure every component is seasoned properly on its own. Toss the chickpeas with olive oil, salt, and za’atar before roasting. Season the vegetables with a little lemon juice and salt. Then bring it all together.
Add warm pita or farro to make it more filling. The tahini dressing is just tahini, lemon juice, garlic, and water whisked until smooth.
6) Chickpea curry in a hurry
A proper curry doesn’t need to simmer for hours. This one comes together in about 20 minutes and tastes like you spent way longer on it.
Sauté onion and garlic, add curry powder and garam masala, then pour in a can of coconut milk and a can of chickpeas. Let it bubble until the sauce thickens slightly. Stir in some frozen peas at the end for color and sweetness.
Serve over basmati rice with a squeeze of lime and fresh cilantro. The coconut milk makes it rich without being heavy, and the chickpeas give you that protein hit you’re looking for.
7) Roasted chickpea and vegetable sheet pan dinner
Sheet pan dinners are the ultimate weeknight move. Toss chickpeas with whatever vegetables need similar cook times: sweet potato, broccoli, red onion, bell peppers. Season everything generously and roast at high heat until caramelized.
The trick is cutting your vegetables to similar sizes so everything finishes at the same time. Harder vegetables like sweet potato should be smaller, softer ones like bell pepper can be larger.
Finish with a sauce. Pesto, romesco, or even just good olive oil and lemon. The sauce ties everything together and keeps it from feeling like you’re just eating a pile of roasted things.
The bottom line
Chickpeas deserve more credit than they get. They’re not just a backup protein or a hummus ingredient. They can be the star of tacos, stews, curries, and sheet pan dinners.
Start with one of these recipes this week. See how easy it is to build a satisfying, high-protein meal around a can of chickpeas. Once you get comfortable, you’ll start improvising your own versions. That’s when cooking gets fun.
