Budget helper - How to use chickpeas to stretch your weekly food budget
Chickpeas are brilliant ingredient when it comes to saving money in the kitchen. They are extremely versatile and can be used in all sorts of dishes to create healthy, satisfying meals at very little cost.
Dried v Canned
Dried chickpeas are significantly cheaper than using canned chickpeas and represent an extremely cost-effective choice. One cup of dried chickpeas will yield a little over two cups of cooked chickpeas and cost about a quarter of the price.
They aren’t difficult to cook but do require soaking overnight and then cooking on the stove top for 1 ½ to 2 hours. Alternatively, you can do a quick soak by covering chickpeas with about 5cm of water, bringing them to the boil, and then allowing them to sit for an hour. Then drain and cook on the stove as normal for 1 ½ to 2 hours. An even easier method is to cook them in a slow cooker: cover them with 5cm of water and cook on high for 3 ½ hours or low for 6-8 hours.
If the idea of cooking chickpeas from their dried form seems like too much work, canned chickpeas are a great pantry staple to have on hand, and at about $1.50 are still great value.
Health benefits
Chickpeas are a nutritional powerhouse. Rich in protein, they are an excellent meat substitute for vegetarians and vegans. High in dietary fibre, they support digestive health and help maintain healthy blood sugar levels. Chickpeas also provide essential vitamins and minerals like folate, iron, and magnesium, which support immune function, bone health, and energy production. Their low glycemic index helps manage weight and reduce chronic disease risk, while antioxidants promote heart health.
Ways to use chickpeas
- Add a can of chickpeas to a soup, stew or curry to bulk up, or replace, the meat in the recipe
- Make your own hummus
- Make your own falafel
- Add them to a salad like this one or this one to boost protein.
And don’t waste the chickpea water from a can of chickpeas – you can make a delicious frothy cocktail with it like this vibrant version of a classic G & T.
