Tender-crisp sautéed chickpeas are seasoned with peppery sofrito sauce and sprinkled with shredded cheese in this healthy snack or appetizer. Grab a bag of tortilla chips and chow down on this crave-worthy Chickpea Sofrito Dip!
Spicy Sautéed Chickpeas
This 10-minute recipe teaches you how to turn a boring can of chickpeas into a mouthwatering munchie that everyone will crowd around. The chickpeas are soft and buttery with crispy edges, and the homemade sofrito infuses every bite with tangy, garlicky goodness and just the right amount of heat. Topped with shredded parmesan and fresh cilantro, this simple appetizer dip couldn’t be dreamier.
Aside from the fact that it’s downright addicting, this dish is an amazing source of both protein and fiber. Many of the nutrients found in chickpeas are known to prevent various health conditions and support bodily functions such as digestion. If you’d like to reap the nutritional benefits of these hearty legumes, you might as well whip up this tempting chickpea dip!
What You’ll Need
This recipe is vegetarian and gluten-free as written – if needed, you can easily make it vegan as well. Scroll down to the recipe card to see the full amounts.
- Canned (or Boxed) Chickpeas: Drained and rinsed. Note that these are also called garbanzo beans.
- Extra Virgin Olive Oil: Or another high-heat cooking oil suitable for sautéing.
- Salt & Pepper
- Homemade Sofrito Sauce
- Shredded Cheese: Omit this or use a plant-based substitute if you’re vegan.
- Fresh Cilantro Springs: Optional, to garnish the dish.
Do Chickpeas Need to Soak Before Cooking?
Since this recipe calls for pre-cooked chickpeas instead of dried ones, there’s no need to soak the beans before you cook them. However, you will need to drain and rinse them well. If they’re excessively wet, gently dry them off with a cloth or paper towel.
How to Make Chickpeas in Sofrito
I could never make it through the day without at least one spur-of-the-moment snack. This chickpea dip really comes in handy!
- Heat Oil: Set a skillet over medium-high heat and add in the olive oil.
- Add Chickpeas: Once the oil has heated up, add in the prepared garbanzo beans. Take care to avoid getting splattered with hot oil.
- Season: Sprinkle the chickpeas with a pinch of salt and pepper.
- Sauté: Allow the beans to cook for about 2-3 minutes, rolling the pan back and forth to flip them over occasionally.
- Add Sofrito: Add half a cup of Sofrito to the pan, tossing your chickpeas until they’re evenly coated.
- Reduce Heat & Continue Cooking: Lower the heat to medium and cook the chickpeas for an additional 2-3 minutes.
- Add Toppings: Remove the beans from the heat and transfer them to a serving bowl. Top them with your favorite shredded cheese and a few springs of cilantro.
- Enjoy! Serve the dip immediately with your go-to tortilla chips.
Tips for Success
Use these helpful tips to make sure your chickpea sofrito dip hits the mark. Let’s get cooking!
- Heat the Oil First: Whenever you’re sautéing something, it’s important to heat up the oil before you get cooking. This helps everything cook seamlessly and prevents sogginess.
- Stay Alert: It’s never fun when hot oil comes into contact with your skin. I highly recommend taking safety measures to protect yourself. Add in the chickpeas carefully and wear oven mitts throughout the cooking process just in case.
- Coat the Chickpeas: Once you’ve added your chickpeas to the skillet, you’ll want to move the pan around until all of the beans are coated in oil. Do the same after you add the sofrito sauce. Trust me, every bite will be perfection!
There are many ways you can switch up this crowd-favorite dish. Here are just a few examples:
- Use Another Sauce: Want to replace the spicy sofrito sauce with something earthier? Use this 5-minute Oregano Pesto! Not only is oregano incredibly healthy, but it also does a lot better on the stovetop than basil.
- Add an Egg: These chickpeas taste even more heavenly with a freshly Fried Egg on top! Thin Hard-Boiled Egg slices would be just as lovely.
- Swap Out the Chickpeas: Cannellini beans, black beans, great northern beans and edamame beans all make great chickpea substitutes. Feel free to use your preferred kind – just keep in mind that cook times may vary.
I adore these sautéed chickpeas as a dip for tortilla chips, but they’re also delicious in tacos or burritos. When it comes to pairing options, you can’t go wrong with South American classics like guacamole and enchiladas. Everyone of age deserves a refreshing Frozen Strawberry Cucumber Margarita to complete the dish!
Storing and Reheating Extras
Sautéed chickpeas are definitely best when they’re fresh, but they can be kept in an airtight container in the fridge for up to 4 days. I recommend enjoying them within 2 days for the best results. If you’d like to warm up your leftovers, reheat them in a skillet over low to medium-low heat, adding a splash of oil, until the beans are heated through.
Can I Freeze Cooked Chickpeas?
Go ahead! Place the cooled chickpeas into a heavy-duty freezer bag or container and freeze them for 2-3 months. Thaw them out in the fridge before you enjoy them.
More Satisfying Snack Ideas
Chickpeas in Sofrito
- 1 box or can of chickpeas beans (garbanzo beans) drained and rinsed
- 1 tablespoon Extra Virgin Olive Oil
- Pinch of Kosher salt
- Pinch of ground black pepper
- Homemade Sofrito Sauce* linked in notes
- Shredded cheese omit for vegan
- Fresh Cilantro springs optional
- Set skillet over medium high heat
- Add olive oil.
- When olive oil is heated, add garbanzo beans. Be careful adding so that you don’t get splattered with hot oil.
- Add pinch of salt and pepper
- Allow beans to cook about 2-3 minutes rolling pan back and forth to turn your beans.
- Add 1/2 cup of Sofrito to pan, tossing your beans until evenly coated.
- Lower heat to medium and cook an additional 2-3 minutes.
- Remove from heat, place in serving bowl and top with your favorite shredded cheese and a few springs of Cilantro.
- I used shredded Parmesan cheese.
- Enjoy with chips
- Homemade Sofrito Sauce*
- To Store & Reheat: Refrigerate cooled leftovers in an airtight container for 2-4 days. If desired, reheat over low to medium-low heat along with a splash of oil until warmed through.
- To Freeze: Place cooled chickpeas into a heavy-duty freezer bag or container and freeze for 2-3 months. Thaw in the fridge before enjoying.