friday vegan chickpea recipes

If you’re looking to spice up your Friday nights with wholesome, plant-based meals, you’re in the right place!

Chickpeas are a versatile and nutritious ingredient that can elevate any vegan dish, and with these 25+ recipes, you’ll have endless options for delicious, satisfying meals.

Whether you’re craving something savory or sweet, there’s a chickpea recipe here to suit your taste.

From hearty curries to crispy fritters and creamy dips, these Friday night dinners will not only nourish your body but also bring a burst of flavor to your weekend.

Get ready to enjoy guilt-free, mouthwatering meals that are perfect for winding down the week!

25+ Easy Friday Vegan Chickpea Recipes to Try on a Night

These 25+ vegan chickpea recipes are sure to bring excitement to your Friday meals, offering a variety of options that cater to all tastes and preferences.

Whether you’re a seasoned plant-based cook or just getting started, these dishes are easy to prepare, nutritious, and full of flavor.

So, why wait?

Give these recipes a try this Friday and enjoy a deliciously satisfying start to your weekend!

Chickpea Salad Lettuce Wraps

These Chickpea Salad Lettuce Wraps are a refreshing, low-carb lunch option that combines the hearty texture of chickpeas with crisp lettuce leaves. The creamy dressing and tangy flavors make for a satisfying, keto-friendly alternative to sandwiches or wraps. Full of protein and fiber, they’re perfect for a light yet filling lunch.

Ingredients:

• 1 can (15 oz) chickpeas, drained and mashed
• 1/4 cup vegan mayonnaise (or avocado for a healthier fat option)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 small cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup celery, diced
• Salt and pepper, to taste
• 6-8 large lettuce leaves (such as Romaine or Butter Lettuce)

Instructions:

1. In a mixing bowl, mash the chickpeas using a fork or potato masher until most are crushed but some whole pieces remain for texture.
2. Add the vegan mayonnaise, Dijon mustard, and lemon juice. Stir until combined.
3. Mix in the diced cucumber, red onion, and celery. Season with salt and pepper.
4. Spoon the chickpea salad mixture onto individual lettuce leaves.
5. Fold the lettuce around the filling to create a wrap.
6. Serve immediately, or refrigerate for up to 2 days.

These Chickpea Salad Lettuce Wraps are not only low-carb but also packed with nutrients like fiber and healthy fats. The combination of chickpeas and vegetables offers a satisfying crunch and flavor without the guilt of carbs. These wraps are great for meal prep, and you can customize them with your favorite vegetables or herbs for extra flair.

Spicy Chickpea and Cauliflower Stir-Fry

This Spicy Chickpea and Cauliflower Stir-Fry is a bold, flavorful dish that combines roasted chickpeas with roasted cauliflower, all tossed in a savory, spicy sauce. The dish is completely vegan, keto-friendly, and low in carbs, making it a perfect lunch to keep you satisfied without weighing you down.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 head cauliflower, cut into florets
• 2 tbsp olive oil
• 1 tbsp smoked paprika
• 1 tbsp cumin
• 1 tsp garlic powder
• 1/2 tsp chili flakes (optional for heat)
• 2 tbsp tamari or soy sauce (low-sodium)
• 1 tbsp lemon juice
• Fresh cilantro, chopped, for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the chickpeas and cauliflower florets in olive oil, smoked paprika, cumin, garlic powder, and chili flakes. Spread them evenly on a baking sheet.
3. Roast for 20-25 minutes, tossing halfway through, until the chickpeas are crispy and the cauliflower is golden brown.
4. Remove from the oven and drizzle tamari and lemon juice over the top. Toss to coat evenly.
5. Garnish with fresh cilantro before serving.

This Spicy Chickpea and Cauliflower Stir-Fry is a vibrant and flavorful dish that will spice up your low-carb lunch routine. The roasted chickpeas provide a satisfying crunch, while the cauliflower adds a hearty texture, all enveloped in a zesty and spicy sauce. It’s a dish that can be made ahead and enjoyed throughout the week for a quick, keto-friendly meal.

Chickpea and Avocado Keto Bowl

The Chickpea and Avocado Keto Bowl is a refreshing, nutrient-packed lunch option that combines creamy avocado with roasted chickpeas, leafy greens, and a tangy lemon dressing. This bowl is low-carb and keto-friendly, offering a balance of healthy fats, protein, and fiber for a deliciously satisfying meal.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, sliced
• 2 cups mixed leafy greens (spinach, kale, arugula, etc.)
• 1/4 cup cherry tomatoes, halved
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• Salt and pepper, to taste
• 1 tbsp sesame seeds (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Toss the chickpeas with olive oil, salt, and pepper, and spread them on a baking sheet. Roast for 20-25 minutes, until crispy.
2. In a small bowl, whisk together apple cider vinegar, Dijon mustard, salt, and pepper to make the dressing.
3. In a large bowl, combine the mixed greens, cherry tomatoes, and sliced avocado.
4. Once the chickpeas are done roasting, add them to the bowl along with the dressing. Toss to combine.
5. Sprinkle with sesame seeds, if desired, and serve immediately.

This Chickpea and Avocado Keto Bowl is a simple, fresh, and satisfying lunch that keeps you full without the carbs. The creamy avocado complements the crispy chickpeas, while the tangy dressing ties everything together perfectly. It’s an ideal dish for a low-carb, plant-based meal that feels indulgent but is incredibly healthy.

Chickpea Avocado Lettuce Tacos

Chickpea Avocado Lettuce Tacos are a delightful twist on traditional tacos, using crisp lettuce leaves as the “shell” to hold a flavorful chickpea and avocado filling. This low-carb, keto-friendly recipe combines the creamy texture of avocado with protein-packed chickpeas, offering a satisfying and healthy lunch.

Ingredients:

• 1 can (15 oz) chickpeas, drained and mashed
• 1 ripe avocado, mashed
• 1 tbsp lime juice
• 1/4 cup red onion, finely chopped
• 1 small cucumber, diced
• 1 tbsp cilantro, chopped
• Salt and pepper, to taste
• 6-8 large lettuce leaves (Romaine or Butter Lettuce)
• Hot sauce (optional)

Instructions:

1. In a bowl, mash the chickpeas until they’re mostly mashed but still have some texture.
2. Add the mashed avocado, lime juice, red onion, cucumber, and cilantro to the bowl. Mix well and season with salt and pepper.
3. Spoon the chickpea mixture onto the center of each lettuce leaf.
4. Add a drizzle of hot sauce for extra flavor, if desired.
5. Serve immediately or refrigerate for up to 1 day.

Chickpea Avocado Lettuce Tacos are a perfect balance of creamy, crunchy, and refreshing. The combination of chickpeas and avocado creates a rich, filling base, while the lettuce leaves provide a crisp, refreshing wrapper. These tacos are a light, keto-friendly option that’s ideal for a low-carb lunch or a quick snack.

Chickpea and Zucchini Noodles Stir-Fry

This Chickpea and Zucchini Noodles Stir-Fry is a perfect low-carb lunch option that replaces traditional pasta with zucchini noodles (zoodles), making it keto-friendly. The chickpeas add a hearty, protein-packed element to this stir-fry, while the fresh veggies and savory sauce provide plenty of flavor without the carbs.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 medium zucchinis, spiralized into noodles
• 1 tbsp sesame oil
• 1 tbsp tamari or soy sauce (low-sodium)
• 1 tsp garlic, minced
• 1/2 tsp ginger, grated
• 1/4 cup bell pepper, thinly sliced
• 1/4 cup carrots, julienned
• 1 tbsp lime juice
• Sesame seeds for garnish

Instructions:

1. Heat sesame oil in a large pan over medium heat. Add the garlic and ginger and sauté for 1 minute.
2. Add the bell pepper and carrots, stir-frying for another 3-4 minutes until slightly softened.
3. Add the zucchini noodles and chickpeas to the pan, stirring well to combine.
4. Pour in the tamari or soy sauce and lime juice, tossing everything to coat evenly.
5. Cook for an additional 2-3 minutes until the zoodles are tender but not mushy.
6. Garnish with sesame seeds and serve immediately.

This Chickpea and Zucchini Noodles Stir-Fry is a fantastic low-carb lunch that mimics the satisfying flavors of a traditional stir-fry, but with a keto-friendly twist. The chickpeas provide a filling protein source, while the zucchini noodles give the dish a light, fresh base. The sesame oil and tamari add depth of flavor, making it an incredibly satisfying meal.

Chickpea and Spinach Keto Casserole

This Chickpea and Spinach Keto Casserole is a comforting, low-carb dish that combines protein-packed chickpeas with nutrient-dense spinach, all baked in a savory, creamy sauce. It’s a satisfying, filling meal that’s perfect for a keto lunch, offering plenty of flavor while keeping carbs in check.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cups fresh spinach, chopped
• 1/2 cup coconut cream
• 1/4 cup nutritional yeast
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tsp ground turmeric
• Salt and pepper, to taste
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a pan, heat olive oil over medium heat and sauté the chickpeas until lightly crispy, about 5-7 minutes.
3. Add the chopped spinach to the pan and cook until wilted, about 2 minutes.
4. In a separate bowl, mix the coconut cream, nutritional yeast, garlic powder, onion powder, turmeric, salt, and pepper.
5. Combine the chickpea-spinach mixture with the cream sauce and stir to coat evenly.
6. Transfer everything to a baking dish and bake for 15-20 minutes until golden and bubbly.
7. Serve immediately.

This Chickpea and Spinach Keto Casserole is a warm, comforting meal that’s perfect for a low-carb, keto-friendly lunch. The creamy coconut sauce and the earthy spinach blend wonderfully with the roasted chickpeas, providing a hearty dish that’s both filling and flavorful. It’s also a great option for meal prepping, as it stores well and can be enjoyed throughout the week.

Chickpea and Avocado Salad with Lemon Tahini Dressing

This Chickpea and Avocado Salad with Lemon Tahini Dressing is a nutrient-packed lunch that combines creamy avocado, protein-rich chickpeas, and fresh vegetables, all tossed in a tangy tahini dressing. It’s a filling yet light, low-carb meal that provides healthy fats, fiber, and protein, making it ideal for a keto lunch.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp garlic powder
• 1 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. In a large mixing bowl, combine the chickpeas, diced avocado, cucumber, red onion, cherry tomatoes, and fresh parsley.
2. In a separate small bowl, whisk together the tahini, lemon juice, garlic powder, olive oil, salt, and pepper. Add water to thin the dressing if necessary.
3. Pour the dressing over the salad and toss gently to coat.
4. Serve immediately or refrigerate for up to 2 days.

This Chickpea and Avocado Salad is a refreshing, creamy, and satisfying lunch option. The combination of protein-rich chickpeas and healthy fats from avocado, along with the creamy tahini dressing, makes it a filling and keto-friendly meal. Perfect for a light yet nutritious lunch that’s easy to prepare and enjoy.

Chickpea and Cauliflower Rice Stir-Fry

This Chickpea and Cauliflower Rice Stir-Fry is a savory, low-carb alternative to traditional stir-fries. Using cauliflower rice instead of regular rice makes this dish keto-friendly, while the chickpeas provide protein and fiber. It’s a quick and easy lunch option packed with flavor, perfect for those following a keto lifestyle.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups cauliflower rice (fresh or frozen)
• 1/2 cup bell pepper, chopped
• 1/4 cup green onions, sliced
• 1 tbsp olive oil
• 2 tbsp tamari or soy sauce (low-sodium)
• 1 tbsp sesame oil
• 1 tsp garlic, minced
• 1/2 tsp ground ginger
• Salt and pepper, to taste
• Sesame seeds for garnish (optional)

Instructions:

1. Heat olive oil in a large pan or wok over medium heat. Add the garlic and ginger and sauté for 1 minute.
2. Add the bell pepper and green onions, and cook for 3-4 minutes until softened.
3. Stir in the cauliflower rice and chickpeas, cooking for an additional 5 minutes until the cauliflower rice is tender.
4. Add the tamari, sesame oil, salt, and pepper, and stir everything together.
5. Cook for another 2 minutes, allowing the flavors to combine.
6. Garnish with sesame seeds, if desired, and serve immediately.

This Chickpea and Cauliflower Rice Stir-Fry is a flavorful and low-carb lunch option that’s both filling and satisfying. The cauliflower rice provides a light and fluffy base while the chickpeas add protein and texture. With the savory sauce and fresh vegetables, it’s a perfect keto-friendly meal that’s quick to make and delicious to eat.

Chickpea and Cucumber Sushi Rolls

These Chickpea and Cucumber Sushi Rolls are a fun and low-carb twist on traditional sushi. Using cucumber as the “rice” base, these rolls are keto-friendly and packed with protein and crunch from the chickpeas. They make for an exciting and light lunch that’s fresh and nutritious.

Ingredients:

• 1 can (15 oz) chickpeas, drained and mashed
• 1 cucumber, cut into thin strips (use a mandolin slicer or knife)
• 1/4 cup carrots, julienned
• 1/4 cup avocado, sliced thinly
• 2 tbsp rice vinegar (optional, for flavor)
• 1 tbsp sesame seeds
• 1/4 cup fresh cilantro, chopped
• 1 tbsp tamari or soy sauce (low-sodium)
• 1/4 tsp garlic powder

Instructions:

1. In a bowl, mash the chickpeas until they form a chunky paste. Mix in the garlic powder and tamari to season.
2. Use a vegetable peeler or mandolin to slice the cucumber lengthwise into thin ribbons.
3. Lay a sheet of cucumber strips flat on a clean surface, overlapping them slightly to form a base layer.
4. Spread a thin layer of mashed chickpeas across the cucumber ribbons.
5. Add a few strips of carrot, avocado slices, and fresh cilantro on top of the chickpeas.
6. Carefully roll the cucumber into a sushi roll, using your hands to tightly secure it.
7. Slice into bite-sized pieces, sprinkle with sesame seeds, and drizzle with rice vinegar, if desired.
8. Serve immediately with tamari or soy sauce for dipping.

Chickpea and Cucumber Sushi Rolls are a creative and fun way to enjoy a low-carb, keto-friendly lunch. The cucumber “rice” creates a refreshing base, while the chickpeas add a satisfying protein boost. This dish is perfect for those craving

Chickpea and Avocado Keto Toast

Chickpea and Avocado Keto Toast is a quick and satisfying lunch option that replaces traditional bread with keto-friendly, low-carb alternatives. This recipe uses a base of roasted chickpeas, creamy avocado, and flavorful toppings, all served on a crisp lettuce “toast” or keto bread. It’s a delicious and filling meal packed with healthy fats, protein, and fiber.

Ingredients:

• 1 can (15 oz) chickpeas, drained and roasted
• 1 ripe avocado, mashed
• 2 large lettuce leaves (or keto bread of choice)
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1 tbsp lemon juice
• Salt and pepper, to taste
• Red pepper flakes (optional)
• Fresh parsley or cilantro, for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the chickpeas in olive oil, garlic powder, salt, and pepper. Roast on a baking sheet for 20-25 minutes, shaking the pan halfway through, until crispy.
2. While the chickpeas are roasting, mash the avocado in a small bowl and mix with lemon juice, salt, and pepper.
3. For the base, use large lettuce leaves as “toast” or slice your keto bread.
4. Once the chickpeas are crispy, spread the mashed avocado on your lettuce or bread.
5. Top with roasted chickpeas, a sprinkle of red pepper flakes, and fresh herbs.
6. Serve immediately and enjoy!

Chickpea and Avocado Keto Toast offers the perfect blend of creaminess from avocado and a satisfying crunch from roasted chickpeas, all without the carbs. The lettuce leaves or keto bread provide a refreshing base, making this dish both light and filling. It’s an easy, quick, and delicious meal to prepare for a low-carb, keto-friendly lunch.

Chickpea and Spinach Keto Stuffed Mushrooms

Chickpea and Spinach Keto Stuffed Mushrooms are a savory and flavorful low-carb lunch that’s perfect for a keto diet. The mushrooms are stuffed with a mixture of protein-packed chickpeas and spinach, then baked to perfection. This dish is simple to make and offers a hearty, satisfying meal that’s rich in fiber, protein, and healthy fats.

Ingredients:

• 10-12 large white mushrooms, stems removed
• 1 can (15 oz) chickpeas, drained and mashed
• 2 cups spinach, chopped
• 1/4 cup nutritional yeast
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• Salt and pepper, to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Remove the stems from the mushrooms and set them aside.
2. In a pan, heat olive oil over medium heat. Add the spinach and sauté until wilted, about 2-3 minutes.
3. In a bowl, mix the mashed chickpeas, sautéed spinach, nutritional yeast, garlic powder, salt, and pepper.
4. Stuff each mushroom cap with the chickpea-spinach mixture and place them on a baking sheet.
5. Bake for 15-20 minutes until the mushrooms are tender and the filling is golden brown.
6. Garnish with fresh parsley and serve immediately.

Chickpea and Spinach Keto Stuffed Mushrooms are a delicious and satisfying low-carb lunch that’s full of flavor and texture. The chickpeas provide protein, while the spinach adds nutrients and depth. The mushrooms act as the perfect base, absorbing all the savory flavors. This dish is not only keto-friendly but also an excellent choice for a light yet filling meal.

Chickpea and Broccoli Keto Stir-Fry

This Chickpea and Broccoli Keto Stir-Fry is a simple and quick low-carb lunch option that combines chickpeas with fresh broccoli in a savory stir-fry sauce. The crunchy vegetables and protein-packed chickpeas come together in a dish that’s flavorful, satisfying, and easy to prepare for anyone following a keto or low-carb diet.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups broccoli florets
• 1 tbsp sesame oil
• 1 tbsp tamari or soy sauce (low-sodium)
• 1 tbsp rice vinegar
• 1 tsp ginger, grated
• 1 tsp garlic, minced
• 1/4 cup green onions, chopped
• 1 tsp sesame seeds for garnish (optional)

Instructions:

1. Heat sesame oil in a large pan over medium heat. Add the garlic and ginger, cooking for 1 minute until fragrant.
2. Add the broccoli florets to the pan and stir-fry for about 5 minutes until they are tender-crisp.
3. Add the chickpeas to the pan and cook for an additional 3-4 minutes, stirring occasionally.
4. Stir in the tamari, rice vinegar, and green onions. Toss everything together until the chickpeas and broccoli are coated in the sauce.
5. Garnish with sesame seeds and serve immediately.

The Chickpea and Broccoli Keto Stir-Fry is a quick, easy, and nutritious low-carb lunch that’s both filling and flavorful. The chickpeas provide plant-based protein, while the broccoli adds fiber and crunch. The stir-fry sauce ties everything together with savory, tangy flavors. This dish is perfect for meal prep and can be enjoyed throughout the week.

Note: More recipes are coming soon