4 easy Chickpea recipes that are cheap, versatile and surprisingly delicious

When it comes to stretching the grocery budget without sacrificing flavour or nutrition, chickpeas are hard to beat. Whether you buy them dried or in a humble tin, these little legumes are one of the most versatile and affordable ingredients you can keep in the pantry. Chickpeas are rich in protein, fibre and slow-release carbohydrates, which means they keep you fuller for longer while supporting heart and gut health. They work just as beautifully in soups and stews as they do in salads, snacks and even comfort food classics – and they happily soak up whatever flavours you throw at them. Best of all, a single tin can be transformed into a satisfying meal for next to nothing. Here are four simple, budget-friendly chickpea recipes that prove good food doesn’t have to cost the earth.

4 Budget-Friendly Chickpea Recipes

Crispy Spiced Chickpeas (Perfect Snack or Salad Topper)
Serves: 2–4

Ingredients

1 x 400g tin chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp smoked paprika
½ tsp ground cumin
Salt and pepper

Method

Preheat oven to 200°C.
Pat chickpeas dry with paper towel.
Toss with olive oil, spices, salt and pepper.
Spread on a baking tray and roast for 25–30 minutes, shaking halfway, until crisp.

Tip: Great on salads, soups or eaten straight from the bowl.

One-Pot Chickpea and Vegetable Curry
Serves: 4

Ingredients

1 tbsp oil
1 onion, chopped
2 cloves garlic, minced
1 tbsp curry powder or paste
2 x 400g tins chickpeas, drained
1 x 400g tin diced tomatoes
1 cup frozen vegetables or chopped fresh veg (pumpkin always works well with chickpeas)
½ cup coconut milk or water

Method

Cook onion in oil until soft. Add garlic and curry paste.
Stir in chickpeas, tomatoes and vegetables.
Simmer for 20 minutes. Add coconut milk if using.
Serve with rice or flatbread.

Why it works: Cheap ingredients, big flavour and excellent leftovers.

Classic Chickpea Salad with Lemon Dressing
Serves: 2–3

Ingredients

1 x 400g tin chickpeas, drained
½ red onion, finely sliced
Chopped parsley or spinach
Juice of ½ lemon
1 tbsp olive oil
Salt and pepper

Method

Combine chickpeas, onion and greens in a bowl.
Toss with lemon juice, olive oil, salt and pepper.
Chill briefly before serving.

Serving ideas: Add feta, tuna or leftover roast veg for variety.

Comforting Chickpea, Tomato and Spinach Stew
Serves: 4

Ingredients

1 tbsp olive oil
1 onion, chopped
2 cloves garlic
2 x 400g tins chickpeas, drained
1 x 400g tin crushed tomatoes
1 tsp dried oregano or thyme
2 cups baby spinach

Method

Sauté onion and garlic in oil until soft.
Add chickpeas, tomatoes and herbs. Simmer 20 minutes.
Stir in spinach until just wilted.
Season and serve with crusty bread.

Why it’s a winner: Simple, hearty and perfect for cold nights.