Chickpeas

Chickpeas, also known as garbanzo beans, are a versatile legume with a nutty taste and grainy texture. They are not bound by seasonality and are available year-round, both dried and canned. Chickpeas are a staple in Middle Eastern, Indian, and Mediterranean cuisines, commonly used in dishes like hummus, falafel, curries, and salads. They can be cooked and eaten cold in salads, ground into flour, or used as a base for soups and stews.

Chickpeas Synonyms

Garbanzo beans
Bengal gram
Egyptian pea
ceci beans

Chickpeas Substitutes

Different Forms/Types of Chickpeas

Dried

Chickpeas are commonly found dried and require soaking and cooking before use. They are ideal for those who prefer a more natural taste and texture.

Flour

Also known as gram flour or besan, chickpea flour is a gluten-free alternative to wheat flour, used in a variety of recipes from batters to baking.

Canned

Pre-cooked and ready to use, canned chickpeas are convenient for quick meals. They are softer than dried chickpeas and have a mild, slightly altered taste due to the preserving liquid.

Jarred

Similar to canned, jarred chickpeas are pre-cooked and preserved in liquid, but may be found in specialty stores with different flavorings or higher quality.

Sprouted

Chickpeas that have been soaked and allowed to sprout, which can enhance their nutritional profile and make them easier to digest.

How to Choose Chickpeas

When selecting dried chickpeas, look for uniform size and color, and ensure they are free from moisture or insect damage. For canned or jarred chickpeas, choose brands with no added salt or preservatives for a healthier option. Check the integrity of the can or jar, avoiding any that are dented or damaged.

Cooking/Prep Tips for Chickpeas

Chickpeas, also known as garbanzo beans, are a versatile legume that can be used in a variety of dishes. For intermediate and expert home cooks, it's important to note that soaking dried chickpeas overnight will significantly reduce cooking time and improve their texture. After soaking, drain and rinse the chickpeas, then simmer them in fresh water for about 1 to 2 hours, or until tender. Adding a pinch of baking soda to the cooking water can help soften the chickpeas and make them more digestible. It's also worth mentioning that chickpeas can be cooked in large batches and frozen for future use, maintaining their quality and saving time for later meals.

Shelf Life of Chickpeas

Store dried chickpeas in an airtight container in a cool, dry place; they can last for up to two years. Canned or jarred chickpeas should be stored in a cool pantry and used before the expiration date. Once opened, transfer any unused chickpeas to a sealed container and refrigerate for up to a week. Chickpea flour should be kept in an airtight container in a cool, dry place or refrigerated to extend its shelf life.

Recommended Brands for Chickpeas

chickpea flour: Anthony's Organic

dried chickpeas: Bob's Red Mill

canned chickpeas: Goya

jarred chickpeas: Biagi

Cooking Techniques for Chickpeas

Boiling: The most straightforward method for cooking chickpeas is to boil them until tender. This is ideal for preparing a neutral base for various recipes, from salads to stews.

Blending: Chickpeas blend smoothly to create creamy textures in dishes like hummus or falafel. For the best results, use chickpeas that are well-cooked and still warm to achieve a silky consistency.

Roasting: Roasted chickpeas become wonderfully crispy and can be seasoned in countless ways. Spread cooked chickpeas on a baking sheet, drizzle with oil and your choice of spices, and roast at 425°F (220°C) until crunchy, about 20-30 minutes.

Popular Chickpeas Recipes

Hummus
Chana Masala
Falafel

Chickpeas Nutritional Information (100g)

fat: 2.59 g
fiber: 7.6 g
sugar: 4.8 g
protein: 8.86 g
calories: 164 kcal
carbohydrates: 27.42 g

Flavor Combinations

Chickpeas have a nutty taste and grainy texture that pairs well with a variety of flavors and ingredients. They are commonly combined with garlic, onions, and herbs like cumin, coriander, and parsley. Lemon juice and tahini complement chickpeas in Middle Eastern dishes, while tomatoes and chilies are often used in Indian cuisine. Chickpeas also work well with leafy greens, roasted vegetables, and grains, making them a staple in vegetarian and vegan cooking.

Allergen Information

Chickpeas are not a common allergen, but they are a legume, a family of plants that includes peanuts and soybeans, which are common allergens. People with allergies to other legumes should consult with a healthcare provider before consuming chickpeas.

Ingredient Comparisons

Recipes with Chickpeas

Coconut Curry with Chickpeas and Butternut Squash