Finding ingredients that are quick, nutritious and versatile can be a challenge for any home cook. For those seeking convenient and healthy options, the humble canned chickpea is a true hero of the kitchen cupboard. As a fantastic vegan protein source and one of the most useful high fibre foods, it forms the base of countless satisfying meals.
However, with various options on the shelf, choosing the right tin can make a difference. This guide is designed to help you understand what to look for in a can of chickpeas and to highlight some solid choices available for your next online grocery shop, whether you're planning to make hummus from scratch or a hearty weeknight curry.
How to Choose the Right Tinned Chickpeas for Your Kitchen
When selecting tinned chickpeas, a few key details on the label can guide you to the perfect product for your needs.
- Check the Liquid: Most chickpeas are packed in either plain water or a light salt brine. Chickpeas in water are a great choice if you prefer to control the salt content in your cooking. The ingredients list should be simple: typically just chickpeas, water and sometimes an antioxidant like ascorbic acid to maintain freshness.
- Consider the Texture: The firmness of the chickpea can vary between brands. A firmer chickpea holds its shape well, making it ideal for salads, roasting or tossing into pasta dishes. Softer chickpeas, on the other hand, are perfect for blending into a creamy, smooth dip like hummus.
- Review the Nutritional Information: As a key component of many healthy diets, it's worth checking the nutritional panel. Look for the protein and fibre content per 100g. This allows you to compare the nutritional value you're getting and confirms their status as excellent pantry staples UK households can rely on.
Top Canned Chickpea Recommendations
Here are a few recommendations for 400g chickpeas that consistently deliver on quality and convenience.
Morrisons Chickpeas In Water 400g
- Why It Stands Out: This is a straightforward and reliable option. Packed simply in water with an antioxidant, these chickpeas have a mild, nutty flavour and a creamy texture that works well in a wide variety of recipes. With no added salt, you have full control over the seasoning of your dish.
- Pros:
- Packed in water with only a trace of salt.
- A half-can serving counts as one of your 5 a day.
- A natural source of protein (8.9g per 120g serving) and fibre.
- No artificial colours or flavours.
- Who is it for: Health-conscious home cooks looking for a versatile, affordable pantry staple for everyday meals, from stews and curries to simple salads.
Laila Canned Chickpeas 400g
- Why It Stands Out: Laila's chickpeas are noted for their firm texture, which makes them particularly resilient in dishes where you want the pulse to remain whole. They are pre-cooked and packed in water with a small amount of salt, which helps to season them lightly from the start.
- Pros:
- Firm texture that holds its shape well during cooking.
- Convenient and ready to eat chickpeas straight from the can (after rinsing).
- An excellent vegan protein source for global cuisines.
- Who is it for: Cooks who need a robust chickpea that won't turn mushy in salads, grain bowls or when being roasted for a crunchy snack.
Napolina Chick Peas in Water 400g
- Why It Stands Out: Drawing on its Italian heritage, Napolina offers chickpeas with a distinctly firm and nutty character. They are packed in water and contain no added sugar and very little salt, making them a clean base for many dishes. According to the brand, they are the UK's favourite brand of pulses.
- Pros:
- Firm, nutty texture suitable for Italian-inspired dishes.
- Very low in salt (0.02g per 100g) and contains no sugar.
- A good source of both protein (7.2g per 100g) and fibre (7.4g per 100g).
- Packaged in fully recyclable materials.
- Who is it for: Anyone looking for a high-quality, firm chickpea, especially for use in Mediterranean-style salads, pasta dishes or soups where texture is important.
Looking for Other Pantry Staples?
If you're looking to stock your cupboards with more than just chickpeas, a well-chosen selection of pulses can transform your weekly meal plan. From kidney beans for a chilli to cannellini beans for a hearty Tuscan soup, having a variety on hand makes healthy eating effortless.
Explore our full range of tinned beans to find the perfect additions for your pantry.
Frequently Asked Questions
Q: Are canned chickpeas healthy? A: Yes, canned chickpeas are a very healthy food. They are an excellent source of plant-based protein and dietary fibre, which supports digestion and helps you feel full. They are also low in fat and provide essential minerals. Choosing varieties packed in water allows you to manage your sodium intake effectively.
Q: Do you need to cook canned chickpeas? A: No, they are pre-cooked during the canning process and are ready to eat. It is a good practice to drain and rinse them before use to remove any excess starch or salt from the canning liquid. You can add them directly to cold dishes like salads or simply heat them through when adding to hot meals like a chickpeas for curry.
Q: What is the liquid in a can of chickpeas? A: The liquid, known as aquafaba, is the water the chickpeas were cooked and canned in. While many people discard and rinse it away, this starchy liquid is prized in vegan baking as an effective substitute for egg whites. It can be whipped to create meringues, mousses and other light, airy desserts.
