Refreshed March 2026. Originally published 2018.
These golden pan-fried chickpeas are one of my favourite ways to transform a simple bowl of soup into a truly satisfying meal. Lightly glazed with soy sauce and a touch of maple syrup, they’re savoury, gently caramelised, and beautifully golden. We most often sprinkle them over creamy soups, such as our Cream of Mushroom Soup or Creamy Broccoli Soup, but they’re equally perfect for serving as a warm snack, straight from the pan.
I absolutely love chickpeas and eat them most days in some shape or form. The fact that they’re packed full of nutritional goodness makes me love them even more! They’re a good source of plant protein, dietary fibre, B vitamins and a whole array of minerals, including manganese, magnesium and iron. Chickpeas also contain an abundance of antioxidant phytonutrients, including flavonoids and phenolic acids, which boost the immune system and reduce inflammation.
To make these golden chickpeas, you simply add the ingredients to a non-stick pan, give them a stir, then cook until the liquids have evaporated and the chickpeas are glossy and warmed through. They won’t be crunchy like oven-roasted chickpeas, but I actually prefer the texture of pan-fried chickpeas – they’re more succulent.
They’re also much quicker to make than oven-roasted chickpeas, ready in just 8 minutes. We often prepare them while the soup is cooking or warming through. They’re most delicious served fresh from the pan, when the glaze is still glossy and they have a slightly crisp exterior and a soft interior.
They’re very moreish, so be warned. I probably shouldn’t admit this but one time I managed to polish off a whole panful before they’d had a chance to make their way into our soup bowls 😆
Recipe Card
Golden Pan-Fried Chickpeas
Ingredients
- 400 g / 14 oz can chickpeas drained and rinsed
- ½ TBSP extra virgin olive oil
- 1 tsp maple syrup
- ½ TBSP low-sodium tamari or soy sauce (use tamari for a gluten-free option)
- 1 tsp dried oregano
- pinch of salt
Instructions
- Heat the oil in a non-stick frying pan (skillet) on medium heat. Add the chickpeas and stir through to coat in the oil.
- Stir in the maple syrup, tamari or soy sauce, dried oregano and a pinch of salt.
- Continue cooking on medium heat, stirring regularly, until the chickpeas are golden and the liquid has evaporated, about 6–8 minutes.
- Taste test and adjust the seasoning to suit.
- When ready, serve immediately straight from the pan, whilst they’re still warm and glossy.
Notes
Pin for later ⬇️
Creamy Vegan Soups (Perfect with the Chickpea Topper)
Cream of Mushroom Soup
Creamy Broccoli Soup
Creamy Butternut Squash Soup
Lebanese Lentil Soup (Shorbat Adas)
Spiced Apple and Lentil Soup
If you make these golden pan-fried chickpeas, I’d love to hear your feedback and any suggestions for adaptations! You can drop your comments in the section below. You can also connect with me over on Instagram , Facebook and Pinterest. Please tag your photos with #bitofthegoodstuff on social media – I absolutely love seeing your creations! ❤️
With love,
Sharon xx