Overview

Chickpeas, also known as garbanzo beans, are one of the most widely used legumes.

Identification

Chickpeas are small and round. They come in a variety of colors including green, black, brown, red, and beige. The most popular and recognized color is beige. Chickpeas have a buttery texture and a slightly nutty taste.

Nutrition Info

One cup of cooked chickpeas has about 269 calories, 14.5g of protein, 45.0g of carbohydrates, 12.5g of fiber, 8g of sugar, and 4.3g of fat.

Chickpeas are rich in vitamins A, K, and folate. They are also a good source of minerals including calcium, magnesium, phosphorus, potassium, and zinc.

Selection

Chickpeas can be purchased dried or canned. Dried chickpeas can be found in your supermarket in bulk or prepackaged. When selecting dried chickpeas, inspect the beans to make sure they are whole, unblemished, and have no moisture damage.

If buying canned chickpeas, check the ingredients and select a brand with the lowest amount of sodium. Choose a can that isn’t dented or damaged in any way.

Storage

Dried chickpeas can be stored in a cool dry place, in an airtight container for up to 12 months. Once cooked, they can be stored in the fridge, in an airtight container for 3-5 days.

Unopened, canned chickpeas can be stored up to the expiration date on the can (usually about 1 year). Once open, the canned chickpeas will last for 3-5 days in an airtight container kept in the fridge.

Preparation

Dried chickpeas must be soaked before cooking. To do this, place the chickpeas in a large bowl that will allow the legumes to expand to about double their dried size. Cover the chickpeas completely with cold water and let them soak for about 12 hours.

Once the chickpeas have soaked, drain the water, put the chickpeas into a strainer, and rinse them very well. Next, transfer the chickpeas to a large cooking pot. Add water (follow a 2:1 ratio, with twice as much water as there are chickpeas.) Cover and simmer for about 1 hour, until the chickpeas are tender when poked with fork. Drain the water and allow the chickpeas to cool for about 15 minutes. Once cooled they are ready to use in the recipe of your choice.

If canned, simply open the can and pour the contents of the can into a strainer. Rinse the chickpeas very well. Once rinsed, they are ready to use in the recipe of your choice.

Chickpeas make an excellent addition to salads, soups, and curries. For example: try adding them cold to a chopped salad for added protein and texture, or stirring them into a minestrone soup.

They are also commonly prepared as hummus, which blends together a purée of chickpeas, tahini, garlic, and lemon into a creamy dip.