Roasted Tomato and Garlic Smashed Chickpea Tartines

Do you love chickpeas as much as I love chickpeas? I’ve got more than 21 delicious vegan chickpea recipes featuring the most versatile of all the legumes. Whether you’re looking for snacks, main dishes, salads, or even desserts (!!!), there’s something here for you. Each of these plant-based recipes are easy to make and full of flavour.

Move over cauliflower…I’m pretty sure that chickpeas win the award for the most versatile plant food around. Chickpeas can make dips, snacks, a really good tuna dupe as well as lovely soups, salads and even pasta. Yep, this dietitian cannot get enough of chickpea pasta, but only if it’s Banza which sadly you can’t really get in Canada and it’s been waaaaaaaay too long since I could pack a suitcase with American grocery goodies.

Chickpeas (or garbanzo beans if that’s how you roll) might also win the award for the bean most loved by those who don’t consider themselves bean lovers. Like kids. And carnivores. So if you’re trying to eat more plants, or trying to up your intake of gut-loving fibre, you’re gonna need more chickpea recipes in your life.

I’m also sharing a few chickpea tips and tricks so here’s a handy table of contents so you can skip ahead:

Are Canned Chickpeas Healthy?

Canned chickpeas are a fantastic fast food. They’re affordable, last forever in the pantry so you always have a plant-based protein at the ready, and pack plenty of nutrition. The fibre, protein, and minerals we find in chickpeas are heat- and processing-stable so chickpeas don’t really lose any nutrition in the canning process.

When buying canned chickpeas, my only advice is to look for no-salt-added varieties. Why? Well, I find that they don’t really add that much flavour to a dish so I still have to salt my recipe to taste. So, why not get salt free versions so I can keep the sodium down?

How to Cook Chickpeas from Scratch

Now, as great as canned chickpeas are, I do find the flavour and texture of home-cooked chickpeas to be superior. So if you’re really into beans, you might want to cook from scratch! With the amount of cooking I do, I find that I use 50:50 canned/homecooked. 

It can be even more economical to buy dried beans at the supermarket, but I also like to splash out a bit on really good quality dried ones, like Flourist or Rancho Gordo.

Here’s how to cook ‘em from scratch… but first things first: if you’re going to cook chickpeas from scratch, don’t make tiny amounts! I’ll cook ½ or 1 pound (225g – 450g) of dried chickpeas in one go and then freeze them so they don’t go bad. I’ve got instructions on how to do this below:

  • Soak dried chickpeas for 24 hours in a large pot with plenty of water. Keep it on the counter or back of the stove, with lid slightly ajar. Well soaked beans mean less tummy trouble.
  • Drain soaked beans, rinse, and fill up pot with fresh water so that beans are covered by 3 inches of water. Why waste that water? To remove the water-soluble FODMAPs that will give you a ton of gas. 
  • Cook beans, without salt, until tender but not mushy. Depending on the variety and age of the chickpea, this could be anywhere from 45 – 90 minutes. After 30 minutes, set a timer to check every 15 minutes for doneness. 
  • Rinse, drain and store whatever you’ll use in the next 4-5 days in the refrigerator with fresh water.

How to Freeze Chickpeas

Yep, you read that right: you can freeze cooked chickpeas. And if you’re cooking them from scratch, you want to! I cook up big batches of chickpeas on the weekend, before I need them, and then freeze them so they’re as convenient as canned beans.

Once you’ve cooked your chickpeas, spread them out on a large, parchment-lined, rimmed baking sheet until they come to room temperature. Then, pop them in the freezer for an hour until they start to harden. You can then transfer them to large freezer bags until ready to use. 

To use, just pop them into soups and stews as is. Or, if using in salads, or for chickpea tuna, measure into a mesh strainer and let thaw until ready to use.

Are Chickpeas Low FODMAP?

Chickpeas are a higher FODMAP food…but in certain forms and serving sizes, they’re actually low FODMAP! What is this magic circumstance? You can eat ½ cup of canned chickpeas if they’re really well rinsed and drained. That’s a decent serving size. In fact, there are actually a lot of vegan foods that are low FODMAP in smaller servings so you don’t need to worry about staying nourished if you’re plant-based and on a low FODMAP elimination for IBS.

21+ Healthy Vegan Chickpea Recipes

Want more chickpea goodness in your life? Try these healthy vegan chickpea recipes that feature either chickpeas or chickpea flour — which you can make by simply popping dried chickpeas into your blender! 

Chickpea Scramble with Toast and Avocado on Plate

Easy Protein-Packed Chickpea Scramble

4.70 from 26 ratings
This filling, fibre and protein-packed chickpea scramble takes less than ten minutes to make and will keep you energized all morning long. Brunch it up by serving with roasted potatoes, fresh fruit and all the fixings!
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bagel with chickpea egg, spinach and avocado

Vegan Breakfast Sandwich with Chickpea Flour Eggs

5 from 5 ratings
This vegan breakfast sandwich is packed with healthy, nourishing ingredients. Made with chickpea flour “eggs,” vegan cheese, spinach, sprouted grain bread, and more, this is an amazing savory plant-based breakfast. It’s quick and easy to make too — you just need 20 minutes!
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chickpea peanut butter smoothie by the minimalist baker

Peanut Butter Banana Chickpea Shake (5 Ingredients!)

Behold: the coolest new shake on the block, made with wholesome ingredients like bananas, dates, peanut butter, almond milk, cacao powder, and chickpeas. YES, chickpeas!
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Love and Lemons 7 ingredient hummus

Love and Lemons’ BEST Humus

Try this 7-ingredient hummus recipe! It comes together in minutes, and it’s SUPER creamy, smooth & fresh. Try it and you’ll never go back to buying hummus at the store! Served with fresh veggies and pita, it’s a delicious appetizer or snack.
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chickpeas on baking sheet with spoon

Crispy Roasted Chickpeas with Everything Bagel Spice

5 from 1 rating
These crispy roasted chickpeas are SO easy to make and super flavourful! Just 4 ingredients and 5 minutes of prep, they're high in filling fibre and protein and a perfect snack for everyday.
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Rainbow Plantlife's Vegan Buffalo Chickpea Quesadillas

Vegan Buffalo Chickpea Quesadillas

These Vegan Buffalo Chickpea Quesadillas are the absolute best vegan quesadillas you’ll ever try! Made with a spicy buffalo sauce, chickpeas, and a Mexican cheese sauce, this is the ultimate comfort food!
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hand holding tacos on white plate with lime and cucumber

Spicy Kimchi Tacos with Smashed Chickpea

5 from 2 ratings
Kimchi in a taco is a VERY good idea! Spicy, garlicky kimchi and umami-spiked chickpeas make a ridiculously good vegan taco in just 30 minutes. Top with your fave toppings and serve with a simple cucumber salad – or tater tots. You do you.
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Registered Dietitian Lindsay Pleskot's Cauliflower Chickpea Tacos

Prep Ahead Crunchy Cauliflower Chickpea Tacos

These 10 minute Crunchy Roasted Cauliflower Chickpea Tacos will be an instant family fave! I’ve converted many a meat eating hubby and picky toddler with these babies. If you’re feeling it, they pair very nicely with an icy Corona.
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Putting together Registered Dietitian Desiree Nielsen's Chickpea Sandwich

5-Minute Vegan Chickpea Tuna

5 from 8 ratings
With all the flavour you crave, these comforting vegan chickpea tuna sandwiches are so easy to make and high in filling fibre and plant-based protein.
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Rainbow Plantlife's Lemon Orzo Pasta Salad Recipe

Lemon Orzo Pasta Salad

A great addition to your summer menu, this Lemon Orzo Pasta salad is gourmet but simple to make. Featuring orzo, three types of lemon, spiced chickpeas, chewy sundried tomatoes, buttery pine nuts, and a basil gremolata, it has all the best of summer flavors and textures.
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easy vegan pasta salad by Desiree Nielsen RD

20 Min Low FODMAP Vegan Pasta Salad

4.86 from 7 ratings
This easy vegan pasta salad has a Mediterranean vibe and takes just minutes to throw together from pantry staples. It's fresh, filling and picnic-ready! Low FODMAP or regular option
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Braised Harissa Eggplant Chickpeas

Braised harissa eggplant with chickpeas is an easy vegan and gluten-free main course. Meaty eggplant, simple tomato-y broth, and spices.
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bowl of chickpea coconut milk curry with wheat berries and black spoon

Easy Chickpea Coconut Milk Curry with Broccoli

4.86 from 7 ratings
This chickpea and broccoli coconut milk curry is a delicious vegan curry recipe. It’s nutritious, packed with protein, flavourful, and so simple to make at home!
Chickpea noodle soup recipe by the Minimalist Baker

1-Pot Chickpea Noodle Soup

In this homemade soup, carrots and celery add bursts of color and fiber, gluten-free noodles and chickpeas add protein and texture, and thyme and bay leaf marry all of the flavours together. Cozy up with this simple, 1-pot, plant-based soup that’s perfect for making ahead and enjoying as needed!
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Green Goddess Bowls with Farro & Pepita Lime Sauce

Green goddess bowls are the perfect vegan, delicious, and naturally oil-free dinner to make you feel nourished and completely satisfied.
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Broccoli Rabe and Chive Pesto Orecchiette Recipe

Broccoli Rabe and Chive Pesto Orecchiette with Sunflower “Parm” & Smoky Chickpeas

Orecchiette with broccoli rabe and chive pesto is a fresh and flavourful meal with lots of satisfying texture. Soft and creamy pasta with crisp chickpeas! Naturally nut-free, vegan, and perfect for Spring.
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Spicy Vegetables and Chickpeas with Pasta

A great dish for the whole family and perfect if you are trying to sneak in vegetables to every meal!
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Homemade Vegan Pot Pie Recipe

5 from 3 ratings
This easy vegan pot pie recipe has it all: rich gravy, plenty of vegetables, plant-based protein from creamy white beans and a super easy pot pie crust made from chickpea flour. It takes a wee bit of time with the baking but it's 100% worth it (and you can chill out while it bakes!).
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Chickpea Burger

This Chickpea Burger is so delicious and easy to make, no one will miss the meat! You can have these burgers ready in less than 30 minutes, making them a perfect weeknight meal. Keep the toppings classic, or branch out with bbq sauce and sautéed onions or even guacamole and pickled jalapeños!
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The Today Show Chocolate Chickpea Vegan Blondies

Chocolate Chip Chickpea Blondies

The best chocolate chip chickpea blondies, as featured on the TODAY Show!
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Vegan 7 Cup Burfi: Chickpea Flour & Coconut Fudge

Vegan, 7 Cup Burfi: 6 Ingredient Diwali Sweet with Chickpea flour and Coconut veganized with almond milk and oil. Easy Traditional Indian Sweet 7 cup cake for Diwali or other festivals. Vegan Gluten-free Soy-free Recipe. Nut-free option Jump to Recipe
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Roasted Tomato and Garlic Smashed Chickpea Tartines

21+ Vegan Chickpea Recipes: Chickpea Tomato Tartines

Delicious roasted tomatoes and garlic-smashed chickpeas on toasted gluten-free bread, with a hint of salted rosemary!
5 from 4 ratings
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  • 4 cups cherry tomatoes, halved, about 2 pints
  • 2 tablespoons extra virgin olive oil
  • 3 inch sprig of rosemary, leaves removed
  • 4 cloves garlic, still in their skin
  • freshly cracked pepper
  • 2 x 14 oz can of chickpeas, drained and rinsed
  • ¼ cup freshly squeezed lemon juice, divided
  • ¾ teaspoon salt*, plus more for seasoning
  • ¼ teaspoon chili flakes

For serving

  • 1 loaf crusty sourdough bread, or your fave gluten free loaf
  • vegan mayo


  • Preheat oven to 400 degrees. Prepare a rimmed baking sheet with a piece of parchment paper.
  • In a medium-sized bowl, toss tomatoes with olive oil, rosemary, and garlic cloves. Pour onto rimmed baking sheet, ensuring tomatoes are evenly spaced. Season with salt and pepper.
  • Roast tomato/rosemary/garlic clove mixture for 30-35 minutes, depending on how large they are (less time for smaller tomatoes).
  • In a food processor, add the chickpeas, salt, chile flakes, and 2 tbsp (30 mL) of lemon juice. Once roasted and cooled, carefully squeeze out the contents of the garlic cloves into the chickpea mix, then pulse until chickpeas are roughly broken up and starting to stick together a bit. (You can also do this with with a fork in a bowl.) Taste, and check the texture. Add more lemon juice to as desired.
  • Slice 6 large pieces from your loaf and toast them. (Hint: to up the ante, grill your bread on the BBQ.) Slather with vegan mayo and a generous scoop of the smashed chickpeas. With a fork, spread chickpea mash evenly across bread. Top with a scoop (about 1/6th) of the roasted rosemary tomatoes.
  • Enjoy!


*Note about the salt. I always cook with unsalted chickpeas…so if yours have salt, start with 1/4 tsp salt and adjust if necessary.