All About Chickpeas

Chickpeas, sometimes referred to by their Spanish name, garbanzos, are a member of the legume family. The plump, beige Kabuli chickpea is the most common type, offering a sweet, nutty, buttery flavor and a creamy texture. In India, the smaller, darker-hued Desi variety prevails — whole beans are called Bengal gram, while golden split beans (with the dark hull removed) are called chana dal or yellow gram. 

Nutritionally Speaking

One cup of drained and rinsed canned chickpeas has about 210 calories, 4 grams of fat, 10 grams of dietary fiber and nearly 16% of the daily value for folate. A popular meat alternative, they provide 11 grams of protein and 8% of the daily value for zinc and iron. Phytic acid, or phytate — a compound naturally occurring in legumes — may decrease absorption of iron and zinc (as well as magnesium and calcium), but can be mitigated through soaking, sprouting or boiling.

Chickpeas and other legumes contain bioactive compounds including resistant starch, oligosaccharides and phytosterols. Studies suggest regularly eating legumes may decrease blood pressure, levels of low-density lipoprotein cholesterol and hemoglobin A1c; improve digestive health; and reduce risk of certain cancers.

One significant difference in the nutritional profile between canned and cooked dried chickpeas is the amount of sodium; some cans contain more than 300 milligrams per half cup. Choose cans labeled “low salt/sodium” or “no salt/sodium added” or drain chickpeas and rinse to help decrease sodium content.

Growing

Grown predominantly in India, chickpeas also are cultivated in other countries, including the United States, where they are mainly grown in Washington, Idaho and Montana.

Chickpeas are considered a sustainable, regenerative crop — meaning that growing them can help improve the health of the soil. The plant helps recycle nitrogen and carbon in its environment, is relatively drought tolerant and can help break disease and weed cycles when used as a cover crop.

Availability

Chickpeas are widely available canned or dried. You’ll also find chickpea flour and many chickpea-based foods readily in stores.

Purchasing

While dried beans cost a fraction of the price of canned, most people opt for the ease of canned. Dried desi chickpeas and split chana dal may be a little harder to find but are available in Indian markets.

Chickpea flour is usually found in the baking aisle or natural foods section. Hummus, made from chickpeas, is available in a wide variety of flavors. And, due to its popularity as a gluten-free food, you’ll find chickpea pasta, roasted and puffed snacks, tortillas, breads and pizza dough in many stores, too.

Storing

Cans may be stored in the pantry for two to five years from the date of purchase. Keep unopened dried chickpeas in the pantry for up to two years and opened dried chickpeas in a tightly sealed container or bag for up to one year.

Chickpeas from an opened can or prepared from dried should be covered with cooking liquid or water in a sealed container and can be kept in the refrigerator for up to four days. Chickpea flour and meal can be stored in an airtight container in the pantry for up to six months.

Preparing

Canned chickpeas don’t require additional cooking time. Plus, you can remove some of the sodium by draining canned chickpeas and rinsing them well with water.

To prepare dried chickpeas, rinse and discard broken or discolored beans and tiny stones. Soak in cool water for eight to 10 hours to soften beans and improve digestibility. Cook chickpeas using the stove or oven for about one and a half hours; a slow cooker on low for three to six hours; or a pressure cooker for about 20 minutes. One cup of dried chickpeas yields 2½ to 3 cups cooked chickpeas.

Using

Chickpeas can be used in myriad ways. Add to stews and soups as a meat replacement and for texture and nutrition. Puree chickpeas with broth to thicken soups instead of adding cream. Make your own falafel, which features chickpeas as the main ingredient. Use split chana dal to make Indian dishes like curries, tikkas and dals.

Chickpea flour (also known as besan) makes the French flatbread, socca, and can be used as a gluten-free option in baking, dredging for frying and thickening.

Roasted chickpeas flavored with spices make an easy, nutritious snack or can be sprinkled on salads and grain dishes. Whip up homemade hummus in a snap by blending chickpeas with tahini, garlic, olive oil and lemon juice in a food processor. Try a “chickpea of the sea” sandwich — the vegetarian version of a tuna sandwich — by mashing chickpeas with olive oil and seasonings and a bit of mayo or avocado for creaminess.

Save the liquid — called aquafaba — from canned or soaked chickpeas. Aquafaba can be whipped into a dairy-free whipped topping or meringue or as an egg substitute for baking. Three tablespoons of aquafaba equals one whole egg.

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.