Chickpeas (Garbanzo Beans) 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What are Chickpeas (Garbanzo Beans)

Chickpeas, also known as garbanzo beans, are a type of legume that is widely cultivated and consumed around the world. They belong to the Fabaceae family and are botanically known as Cicer arietinum. Chickpeas are valued for their nutritional content, versatility in cooking, and their role in various cuisines, particularly in Mediterranean, Middle Eastern, Indian, and North African dishes.

Here are some key characteristics and information about chickpeas:

1. Appearance: Chickpeas are small, round, and typically beige or light tan in color. There are also darker varieties, such as black or brown chickpeas.
2. Varieties: There are two main types of chickpeas:
   • Desi Chickpeas: These are smaller and have a rougher coat. They are usually darker in color (ranging from brown to black) and have a nuttier, earthier flavor.
   • Kabuli Chickpeas: These are larger and have a smoother, cream-colored coat. Kabuli chickpeas are the most common type found in Western cuisines and have a milder, more buttery taste.
3. Nutritional Value: Chickpeas are highly nutritious and are a good source of protein, dietary fiber, vitamins (such as B vitamins and folate), and minerals (including iron, magnesium, and potassium). They are also a source of complex carbohydrates and are low in fat.
4. Culinary Uses: Chickpeas can be used in a variety of dishes, both cooked and uncooked. They are often used to make hummus, a popular Middle Eastern dip, and are also a key ingredient in dishes like falafel, stews, curries, salads, and soups. Roasted chickpeas make for a crunchy and nutritious snack.
5. Health Benefits: Consuming chickpeas as part of a balanced diet can offer several health benefits. They can help regulate blood sugar levels, promote heart health due to their fiber and folate content, and aid in weight management by providing a sense of fullness.
6. Canned vs. Dried: Chickpeas are available in both canned and dried forms. Canned chickpeas are pre-cooked and ready to use, making them convenient for quick meals. Dried chickpeas need to be soaked and cooked before consumption, but they offer more control over the cooking process and can be more cost-effective.

Chickpeas are a versatile ingredient that can be used in a wide range of savory and even sweet dishes, and they are a staple in vegetarian and vegan diets due to their protein content.

Other Names of Chickpeas

Chickpeas, also known as garbanzo beans, go by various names in different regions and languages around the world. Here are some of the common alternative names for chickpeas:

1. Ceci Beans: This name is used in Italian cuisine.
2. Bengal Gram: In India, chickpeas are often referred to as “Bengal gram” or “chana.”
3. Gram or Gram Dal: In India, chickpeas are sometimes called simply “gram” or “gram dal.”
4. Egyptian Pea: This term is sometimes used due to the historical cultivation of chickpeas in ancient Egypt.
5. Garbanzo: Another common name in English, often used in the United States.
6. Chick Peas: This is a common variation of the name “chickpeas.”
7. Kichererbse: The German word for chickpeas.
8. Pois Chiche: In French cuisine, they are known as “pois chiche.”
9. Cicerchia: In Italian, you might hear them referred to as “cicerchia,” especially in certain regions.
10. Nohut: The Turkish word for chickpeas.
11. Nakhud: In Arabic-speaking regions, chickpeas are often called “nakhud.”
12. Konda Kadalai: This is the Tamil name for chickpeas.
13. Kabuli Chana: This is a term often used in India to specifically refer to the larger, cream-colored variety of chickpeas (Kabuli variety).
14. Chole: In Indian cuisine, “chole” refers to a popular dish made from chickpeas.
15. Hummus Beans: Given their primary role in making hummus, some people refer to them as “hummus beans.”

These are just some of the many names that chickpeas can go by depending on the region and local language. Chickpeas are a versatile ingredient and have a rich history in various culinary traditions worldwide.

Nutritional Value of Chickpeas

Here’s a tabular representation of the nutritional value of chickpeas (per 100 grams of cooked chickpeas):

Please note that these values can vary slightly based on factors such as the variety of chickpeas and cooking methods. Chickpeas are a nutritious food source, particularly known for their protein, fiber, and various vitamins and minerals. They are a valuable addition to a balanced diet and are popular among vegetarians and vegans as a source of plant-based protein.

Benefits of Chickpeas

Chickpeas offer numerous health benefits due to their rich nutritional profile. Here are some of the key benefits of consuming chickpeas:

1. High in Protein: Chickpeas are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for building and repairing tissues, supporting muscle health, and maintaining overall body function.
2. Rich in Dietary Fiber: Chickpeas are high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. This can be particularly beneficial for weight management and diabetes control.
3. Heart Health: The fiber, potassium, and folate content in chickpeas can contribute to heart health. Fiber helps reduce cholesterol levels, while potassium helps regulate blood pressure. Folate plays a role in reducing homocysteine levels, which is associated with a lower risk of heart disease.
4. Digestive Health: The fiber in chickpeas supports a healthy digestive system by preventing constipation and promoting regular bowel movements.
5. Weight Management: Due to their high protein and fiber content, chickpeas can help control appetite and reduce calorie intake, making them a good choice for those looking to manage their weight.
6. Blood Sugar Control: Chickpeas have a low glycemic index, which means they have a relatively slow impact on blood sugar levels. This can be beneficial for people with diabetes or those at risk of developing diabetes.
7. Bone Health: Chickpeas contain important minerals like calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones.
8. Antioxidant Properties: Chickpeas contain various antioxidants, including vitamins C and E, which help protect cells from oxidative damage caused by free radicals. Antioxidants play a role in reducing the risk of chronic diseases.
9. Improved Nutrient Absorption: Chickpeas contain nutrients like iron and zinc, which are more readily absorbed by the body when consumed with vitamin C-rich foods, such as tomatoes or bell peppers.
10. Versatile and Delicious: Chickpeas are incredibly versatile and can be used in a wide range of dishes, from salads and soups to curries and snacks. Their mild flavor makes them a versatile ingredient in both savory and sweet recipes.

It’s important to note that while chickpeas offer numerous health benefits, they are most beneficial when incorporated into a balanced diet that includes a variety of other nutrient-rich foods. Additionally, individual dietary needs and health conditions may influence the extent to which one can benefit from chickpea consumption, so it’s a good idea to consult with a healthcare provider or registered dietitian for personalized nutrition advice.

What Does Chickpeas Taste Like

Chickpeas, also known as garbanzo beans, have a mild, nutty, and slightly earthy flavor. The taste can vary slightly depending on the variety of chickpeas you’re consuming. Here are some key flavor characteristics of chickpeas:

1. Mild Nuttiness: Chickpeas have a subtle nutty undertone, which is more pronounced in some varieties, like Desi chickpeas, which tend to have a slightly stronger, earthier flavor compared to the Kabuli variety.
2. Creamy and Starchy: When cooked, chickpeas have a creamy texture and a starchy taste, making them a versatile ingredient in various culinary applications.
3. Slight Earthiness: Some people detect a mild earthy or grassy note in chickpeas, especially in the darker varieties like black or brown chickpeas.
4. Neutral: Chickpeas are relatively neutral in flavor, which makes them adaptable to both savory and sweet dishes. They readily absorb the flavors of the seasonings and ingredients they are cooked with.
5. Bland When Unseasoned: On their own, without seasoning or spices, chickpeas can be somewhat bland. Their true appeal comes out when they are used in recipes with complementary ingredients and flavorings.

Due to their mild and versatile taste, chickpeas are used in a wide range of dishes in various cuisines around the world. They can be a base for soups and stews, used to make creamy hummus, mashed into falafel, added to salads, stirred into curries, or roasted with spices for a crunchy snack. The adaptability of chickpeas makes them a popular ingredient in both savory and sweet recipes, allowing them to take on a wide array of flavors and culinary profiles.

How to Cook Chickpeas

How to Cook Chickpeas

Fareeha

Cooking chickpeas is a relatively simple process, and you can use them in various dishes once they're cooked. Here's a basic method for cooking chickpeas from dried beans:

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Ingredients

  

• Dried chickpeas
• Water
• Baking soda optional
• Salt optional

Instructions

 

Rinse and Soak:

• Start by sorting through the dried chickpeas to remove any stones or debris.
• Rinse the chickpeas under cold running water.
• Place the rinsed chickpeas in a large bowl and cover them with water. Use about 3 cups of water for every 1 cup of dried chickpeas.
• Add a pinch of baking soda to the water (optional). Baking soda can help soften the chickpeas during cooking, but it’s not necessary.

Soak the Chickpeas:

• Allow the chickpeas to soak for at least 8 hours or overnight. This softens them and reduces cooking time.
• If you’re in a hurry, you can use the quick-soak method: In a large pot, bring the chickpeas to a boil for 2-3 minutes, then remove from heat and let them soak for 1 hour.

Drain and Rinse:

• After soaking, drain the chickpeas and rinse them thoroughly with fresh water.

Cook the Chickpeas:

• Place the soaked and rinsed chickpeas in a large pot or pressure cooker.
• Cover them with fresh water. You can use about 3 cups of water for every 1 cup of soaked chickpeas.
• If desired, add a pinch of salt to the water for seasoning (optional).
• If using a regular pot, bring the water to a boil, then reduce the heat to a simmer. Cook for 1 to 1.5 hours, or until the chickpeas are tender. Skim off any foam that forms on the surface during cooking.
• If using a pressure cooker, cover with the lid and cook for about 20-30 minutes after reaching high pressure. Cooking times can vary based on the pressure cooker model and chickpea size, so follow the manufacturer’s instructions.

Check for Doneness:

• To check if the chickpeas are done, take a few and gently press them between your fingers. They should be tender but not mushy.
• If they’re not done, continue cooking and check every 10 minutes.

Drain and Use:

• Once the chickpeas are cooked to your liking, drain them in a colander and use them in your favorite recipes.

Notes

Cooked chickpeas can be stored in the refrigerator for several days or frozen for longer-term storage. They’re a versatile ingredient and can be used in salads, soups, stews, curries, or mashed into hummus or chickpea salad. The cooking liquid, known as aquafaba, can also be used as an egg substitute in vegan recipes and for making vegan meringues and whipped cream.

How To Use Chickpeas

Chickpeas are incredibly versatile and can be used in a wide variety of dishes, both savory and sweet. Here are some popular ways to use chickpeas:

1. Hummus: Chickpeas are a key ingredient in hummus, a creamy and flavorful dip. Blend cooked chickpeas with tahini (sesame paste), lemon juice, garlic, olive oil, and seasonings. Serve with pita bread or as a dip for vegetables.
2. Salads: Add chickpeas to salads for extra protein and texture. They pair well with fresh vegetables, herbs, and vinaigrette dressings. Try a Mediterranean chickpea salad or a chickpea and cucumber salad.
3. Soups and Stews: Chickpeas can be added to various soups and stews to make them heartier. They work well in vegetable soups, minestrone, and Moroccan tagines.
4. Curries: Use chickpeas in Indian and Middle Eastern curries. They absorb the flavors of the spices and provide a nice texture contrast to the other ingredients.
5. Stir-fries: Add chickpeas to stir-fried vegetables for extra protein. They work particularly well in dishes with Asian-inspired flavors.
6. Roasted Snack: Toss chickpeas with olive oil and your favorite seasonings, then roast them in the oven until they become crunchy. Roasted chickpeas make a healthy and satisfying snack.
7. Falafel: Make falafel, a popular Middle Eastern dish, by blending chickpeas with herbs and spices, shaping them into patties, and frying or baking them. Serve in pita bread with tahini sauce and veggies.
8. Chickpea Curry (Chana Masala): Prepare a classic Indian chickpea curry (chana masala) with a tomato-based sauce, spices like cumin, coriander, and garam masala, and serve it with rice or flatbread.
9. Pasta and Grain Bowls: Mix chickpeas into pasta dishes, grain bowls, or quinoa salads for added protein and texture.
10. Chickpea Burgers: Make vegetarian or vegan burgers by mashing chickpeas with breadcrumbs, spices, and vegetables. Shape into patties and cook them on the stovetop or grill.
11. Dips and Spreads: Besides hummus, you can create other chickpea-based dips and spreads. Try recipes like muhammara (red pepper and walnut dip) or chickpea-based sandwich spreads.
12. Desserts: Believe it or not, chickpeas can be used in sweet dishes. You can make chickpea-based desserts like chickpea chocolate chip cookies or chickpea blondies. They provide moisture and structure while adding a nutritional boost.
13. Veggie Bowls: Build nutritious veggie bowls by combining roasted or sautéed chickpeas with roasted vegetables, grains, and your choice of sauce or dressing.
14. Smoothies: Some people use cooked chickpeas as a protein source in smoothies. They add creaminess without altering the flavor significantly.

Remember that chickpeas have a relatively mild flavor and can easily take on the taste of the seasonings and ingredients they are cooked with, making them a versatile and healthy addition to various dishes.

Substitute for Chickpeas

If you need a substitute for chickpeas in a recipe due to allergies, dietary preferences, or simply because you don’t have any on hand, you can consider using alternatives that provide similar texture and nutritional qualities. Here are some common substitutes for chickpeas:

1. White Beans: Navy beans, Great Northern beans, or cannellini beans are good substitutes for chickpeas in most recipes. They have a similar creamy texture and mild flavor.
2. Black Beans: Black beans can be used as a substitute in dishes where chickpeas are mashed or blended, such as in bean dips, spreads, or burgers. They offer a contrasting color but have a creamy texture.
3. Lentils: Red or green lentils can work well in soups, stews, and curries instead of chickpeas. They are smaller and cook faster than chickpeas.
4. Fava Beans: Fava beans can be used in Mediterranean and Middle Eastern dishes as a substitute for chickpeas. They have a unique flavor and a slightly firmer texture.
5. Soybeans (Edamame): Edamame beans, often used in Asian cuisine, can replace chickpeas in certain recipes. They have a mild, slightly nutty taste.
6. Butter Beans: Butter beans are large and have a creamy texture, making them suitable for recipes like hummus or salads.
7. Pinto Beans: Pinto beans are another option for replacing chickpeas in recipes that call for mashed or blended legumes. They have a mild flavor and can work well in Tex-Mex or Mexican-inspired dishes.
8. Quinoa: In some recipes, especially salads and grain bowls, cooked quinoa can serve as an alternative to chickpeas. It adds a protein boost and a pleasant texture.
9. Tofu: Silken or extra-firm tofu can be used in place of chickpeas in recipes like vegan scrambles, tofu-based dips, or even blended into a hummus-like spread.
10. Tempeh: Tempeh is a fermented soybean product that can be crumbled or mashed to replace chickpeas in various recipes, especially in vegan or vegetarian dishes.
11. Seitan: In recipes where you need a meaty texture, such as stews or stir-fries, seitan (wheat gluten) can be a protein-rich alternative to chickpeas.
12. Cauliflower: For a low-carb option, roasted or mashed cauliflower can replace chickpeas in recipes like cauliflower hummus or cauliflower-based soups.

The choice of substitute will depend on the specific recipe and your dietary preferences or restrictions. Keep in mind that each substitute may impart its own unique flavor and texture to the dish, so it’s a good idea to consider how the substitute will complement the other ingredients and flavors in your recipe.

Where to Buy

You can buy chickpeas, whether canned, dried, or other forms, from various places, both online and in physical stores. Here are some common options for purchasing chickpeas:

1. Grocery Stores: Most grocery stores, supermarkets, and specialty food stores carry chickpeas. You can find them in the canned goods aisle, dried bean section, or even in the international or bulk food section.
2. Online Retailers: Online shopping platforms like Amazon, Walmart, and grocery delivery services often offer a wide selection of chickpeas, including both canned and dried varieties. You can order them and have them delivered to your doorstep.
3. Health Food Stores: Health food stores and organic markets may have a selection of organic and specialty chickpea products, including canned chickpeas, chickpea flour, and more.
4. Local Farmers’ Markets: Depending on your location and the season, you may find fresh chickpeas at local farmers’ markets. These are usually available during the chickpea harvest season.
5. International or Ethnic Grocery Stores: If you’re looking for specific types of chickpeas, such as Desi or Kabuli, or if you want to explore chickpea products from various regions, international or ethnic grocery stores can be a great option.
6. Bulk Food Stores: Some stores specialize in selling grains, legumes, and other pantry staples in bulk. You can often find dried chickpeas in these stores, allowing you to buy as much or as little as you need.
7. Online Specialty Retailers: There are online retailers that focus on selling specialty and organic foods. They may offer a broader range of chickpea products, such as chickpea pasta, snacks, or chickpea-based flours.
8. Food Co-ops: Community-owned food cooperatives often stock a variety of legumes, including chickpeas. Membership may be required to shop at some co-ops.

When purchasing chickpeas, consider your specific needs and preferences. Canned chickpeas are convenient and require no soaking or cooking, making them a time-saving option. Dried chickpeas, on the other hand, may be more cost-effective and allow you to have greater control over the cooking process. Additionally, you can look for organic or specialty chickpea products if those align with your preferences and dietary requirements.

How To Store Chickpeas

Properly storing chickpeas is essential to maintain their quality and prevent them from spoiling. Whether you have canned chickpeas or dried chickpeas, here are some guidelines for storing them:

1. Canned Chickpeas:

• Unopened Cans: If you have unopened cans of chickpeas, store them in a cool, dry place like a pantry or cupboard. Make sure they are away from direct sunlight and sources of heat.
• Opened Cans: Once you open a can of chickpeas, transfer any unused chickpeas and their liquid to an airtight container or a sealable plastic container. Store it in the refrigerator. Use the chickpeas within a few days.

2. Dried Chickpeas:

• Storage Container: Place dried chickpeas in an airtight container, such as a glass jar with a tight-sealing lid or a resealable plastic bag.
• Cool and Dry Place: Store the container in a cool, dry, and dark place, like a pantry or cupboard. Avoid exposing them to moisture, humidity, or direct sunlight, as these can cause spoilage and decrease their shelf life.

3. Cooked Chickpeas:

• Refrigeration: If you’ve cooked chickpeas and have leftovers, store them in an airtight container in the refrigerator. Cooked chickpeas can be refrigerated for 3 to 4 days.
• Freezing: If you have a large batch of cooked chickpeas that you won’t use within a few days, you can freeze them. Place cooked and cooled chickpeas in an airtight freezer-safe container or freezer bags. Make sure to remove as much air as possible to prevent freezer burn. Frozen cooked chickpeas can be stored for up to 6 months.

4. Chickpea Flour:

• Sealed Container: If you have chickpea flour (besan), store it in a sealed container in a cool, dry place, away from moisture and heat. Keeping it airtight helps maintain its freshness.

5. Chickpea Snacks:

• Sealed Bags: If you have chickpea snacks like roasted chickpeas or chickpea chips, keep them in their original sealed packaging or transfer them to airtight containers to maintain their crunchiness and flavor. Store in a cool, dry place.

Always check the best-before or use-by dates on canned chickpeas and follow them for the best quality. When using dried chickpeas, it’s a good idea to label the storage container with the purchase date so you can keep track of their freshness. Proper storage helps prevent the development of off-flavors, odors, and spoilage, ensuring that your chickpeas remain safe and enjoyable to eat.

Frequently Asked Questions (FAQs)