Are Dried Chickpeas Better Than Canned for Your Cooking Needs?

According to a study comparing cooked dried beans to canned versions, the dried variants often contain significantly more protein, fiber, and iron. This leads many to wonder: are dried chickpeas better than canned, or is the answer more nuanced than a simple yes or no?

Quick Summary

Comparing dried versus canned chickpeas involves evaluating trade-offs in taste, texture, preparation time, and cost. The best choice depends on a recipe's requirements, the desired result, and the cook's schedule.

Key Points

• Superior Taste: Dried chickpeas deliver a richer, nuttier flavor and a more desirable, creamy texture than canned varieties.

• Cost Savings: Choosing dried chickpeas is significantly more economical over time, with a single bag producing the equivalent of several cans.

• Control Over Ingredients: Cooking dried chickpeas from scratch allows you to control sodium levels and avoid preservatives, unlike many canned products.

• Specific Recipe Needs: Certain dishes, like authentic hummus and crispy falafel, require the specific texture that only dried chickpeas can provide.

• Ultimate Convenience: For quick, last-minute meals, canned chickpeas are the clear winner due to their pre-cooked, ready-to-use nature.

Dried vs. Canned Chickpeas: The Ultimate Comparison

When it comes to cooking with chickpeas, the question of whether to choose dried or canned is a common dilemma for home cooks. The decision often boils down to a balance between convenience and control. While canned chickpeas offer undeniable speed and ease, dried chickpeas provide a superior flavor, texture, and nutritional profile, rewarding those who invest a little extra time.

The Case for Dried Chickpeas

Choosing dried chickpeas offers several distinct advantages that can elevate your cooking from good to great. Most notably, they deliver a superior flavor and texture that many professional chefs and home cooks swear by.

Superior Flavor and Texture Freshly cooked dried chickpeas have a rich, nutty flavor and a texture that is both tender and creamy. This differs significantly from the often softer, blander taste of canned varieties. The superior texture makes them ideal for dishes where the chickpea is a star ingredient, such as creamy hummus or crisp, authentic falafel. The ability to control the cooking process ensures you achieve the perfect consistency for any dish.

Cost-Effectiveness Dried chickpeas are significantly more economical than their canned counterparts. A single bag of dried chickpeas can yield the equivalent of several cans for a fraction of the price. This makes them an excellent choice for budget-conscious individuals who frequently use legumes in their meals.

Nutritional Purity and Control When you cook dried chickpeas yourself, you have complete control over the ingredients. Canned chickpeas often contain high levels of sodium and sometimes additives or preservatives. While rinsing can remove some salt, cooking from scratch allows you to season the chickpeas exactly to your liking, or leave them salt-free entirely. Furthermore, studies indicate that cooked dried chickpeas can have higher levels of nutrients like folate and iron compared to canned versions.

Creating Your Own Broth As dried chickpeas simmer, they produce a flavorful, starchy cooking liquid known as aquafaba. This liquid can be used as a vegan egg-white substitute in meringues, mousses, and other baked goods. It also serves as an excellent, flavorful broth for soups and stews.

The Case for Canned Chickpeas

While dried chickpeas boast many benefits, canned chickpeas have a firm and rightful place in the pantry due to their unparalleled convenience.

Unmatched Convenience and Speed For a quick meal or for anyone short on time, canned chickpeas are the clear winner. They are pre-cooked and ready to eat after a simple rinse, drastically reducing preparation time. This makes them perfect for last-minute additions to salads, wraps, or curries.

Reliable Consistency Canned chickpeas provide a consistent product every time, eliminating the guesswork that can sometimes accompany cooking dried legumes. This can be beneficial for those who are less experienced with cooking or prefer predictable results.

Benefits of the Brine Some recipes, particularly those for hummus, call for a portion of the can's liquid to achieve a smoother consistency. The liquid can also be used in some dressings and dips, providing a slightly briny flavor. As a bonus, many brands now offer low-sodium or 'no salt added' options, providing a healthier alternative to the standard cans.

Comparison Table: Dried vs. Canned Chickpeas

Feature	Dried Chickpeas	Canned Chickpeas
Cost	Much more economical per serving	More expensive per serving
Convenience	Low; requires soaking and cooking	High; pre-cooked and ready to use
Flavor	Superior; nutty and fresh	Milder; can have a metallic or briny taste
Texture	Firm and creamy; customizable	Soft and sometimes mushy
Sodium Control	Complete control; zero or minimal added salt	High sodium; requires rinsing to reduce
Hummus Quality	Best for exceptionally creamy hummus	Suitable for quick hummus, but may be grittier
Falafel	Essential for a firm, traditional texture	Not recommended; can explode when fried
Cooking Liquid	Yields nutritious aquafaba	Can use for aquafaba, but higher sodium

Best Uses for Each Type of Chickpea

• Dried Chickpeas are the top choice for:
  • Making high-quality, creamy, and authentic homemade hummus.
  • Preparing classic, crispy falafel from soaked (not cooked) chickpeas.
  • Soups and stews where a rich, flavorful broth is desired.
  • Meal prepping large batches to freeze for later use.
• Canned Chickpeas are perfect for:
  • Quick additions to salads and wraps for extra protein and fiber.
  • Speedy curries or stir-fries on a busy weeknight.
  • Mashable dishes, like quick smashed chickpea sandwiches.
  • When you forget to soak dried beans and need a ready-made option.

How to Cook Dried Chickpeas for Optimal Results

While the process requires planning, cooking dried chickpeas is simple and yields superior results. Follow these steps for perfect chickpeas every time:

1. Sort and Rinse: Spread the chickpeas on a tray and discard any small stones or debris. Rinse thoroughly under cool water.
2. Soak: Place chickpeas in a large bowl and cover with several inches of cool water. Soak for 8-12 hours or overnight. For faster results, a quick soak method involves bringing them to a boil, boiling for 5 minutes, then letting them sit for 1 hour.
3. Rinse Again: Drain and rinse the soaked chickpeas thoroughly.
4. Cook: Add the chickpeas to a large pot with fresh water, covering them by a few inches. For extra flavor, add aromatics like a bay leaf, garlic cloves, or onion. Do not add salt until the end of cooking, as it can make them tough.
5. Simmer: Bring to a boil, then reduce heat and simmer for 1 to 2 hours, or until tender. Cooking time depends on the age of the dried beans. Skim off any foam that rises to the top.
6. Pressure Cooker: Alternatively, for a faster method, use a pressure cooker. After soaking, add the chickpeas and water, then cook on high pressure for about 15-20 minutes.

Conclusion

Ultimately, deciding whether dried chickpeas are better than canned depends on your specific needs. For time-strapped cooks, canned chickpeas are an invaluable pantry staple, offering convenience and speed. However, for those with the time and inclination, dried chickpeas offer an undeniable upgrade in flavor and texture, along with greater control over ingredients and nutritional content. The best kitchen strategy might be to keep both on hand—canned for quick meals and dried for when you have the time to create something truly special. For a deeper dive into the science of why dried legumes can make for superior hummus, read this guide from Serious Eats on making extra-smooth hummus.

Can you cook dried chickpeas without soaking them?

While some methods exist, soaking is highly recommended. It significantly reduces cooking time, improves texture, and makes chickpeas easier to digest by reducing compounds that cause gas.

How long can you store cooked dried chickpeas?

Cooked chickpeas can be stored in an airtight container in the refrigerator for up to 5 days. For longer storage, you can freeze them for up to 6 months.

Do canned chickpeas taste different than dried ones?

Yes, canned chickpeas can have a milder, blander flavor with slight metallic or briny undertones from the canning liquid. Dried chickpeas, when cooked, have a fresher, nuttier flavor.

Is the aquafaba from canned chickpeas as good as from dried?

Yes, canned chickpea liquid can be used as aquafaba, especially from no-salt-added varieties. However, aquafaba from home-cooked dried chickpeas is generally considered to be of higher quality, with a cleaner flavor profile.

Which type of chickpea is better for falafel?

Dried chickpeas are essential for making authentic, firm falafel. Canned chickpeas are too soft and will disintegrate during frying.

What are the main nutritional differences?

Cooked dried chickpeas generally have more fiber, protein, and certain minerals like folate and iron compared to their canned counterparts. Canned chickpeas are typically much higher in sodium, though this can be reduced by rinsing.

Can I substitute canned for dried chickpeas in a recipe?

In many cases, yes, with adjustments for cooking time and volume. A general rule of thumb is that 1.5 cups of cooked (from dried) chickpeas are equivalent to one 15-ounce can. Keep in mind that the texture and flavor of the final dish may differ.

Frequently Asked Questions

Which is more budget-friendly, dried or canned chickpeas?

Dried chickpeas are significantly more cost-effective per serving than canned chickpeas, making them the better choice for those on a budget.

How long does it take to prepare dried chickpeas?

Preparing dried chickpeas requires an overnight soak (8-12 hours) followed by cooking, which can take 1-2 hours on the stovetop or 15-20 minutes in a pressure cooker.

Do I need to rinse canned chickpeas before using them?

Yes, you should always drain and rinse canned chickpeas to wash away excess sodium and any additives used in the canning process.

Is there a nutritional difference between dried and canned chickpeas?

While similar, cooked dried chickpeas often contain slightly more fiber, protein, and minerals like folate and iron. Canned chickpeas are typically higher in sodium before rinsing.

What is the best type of chickpea for making hummus?

For the creamiest, most flavorful homemade hummus, dried chickpeas are the superior choice. The texture and taste are significantly better than those from canned chickpeas.

Can you use canned chickpeas to make falafel?

No, canned chickpeas are too soft and moist for falafel. Traditional recipes require dried, soaked (but uncooked) chickpeas for the firm texture needed to hold their shape during frying.

What is aquafaba and can I get it from both types of chickpeas?

Aquafaba is the starchy liquid produced when cooking chickpeas. You can get it from both canned liquid and the water from cooking dried chickpeas, though the latter often produces a higher-quality product.