Overview
Chickpeas are considered an annual legume and are in the family of Fabaceae.
They were previously known as “grams” or a “bengal gram.” They’ve even been nicknamed the “Egyptian Pea!”
It is known as one of the earliest cultivated legumes. Remnants have been found in the middle-east that is 7500 years old.
The name “chickpea” is a combination of Latin and French terms. However, the word “garbanzo” comes directly from Spanish.
The Look
Chickpeas are tan, a beige color most commonly, however, there are some chickpeas that are green. If they are green they have been cultivated early while the beige-colored indicate a later harvest.
They are small in size, resembling a normal pea-size. There are larger chickpeas that are then considered “garbanzo” peas. The names indicate their size but commonly they are interchanged.
Nutrition
High sources of protein!
Fiber
Folate
Iron
Phosphorus
Vitamin K
Folate
Zinc
Potassium
Benefits
Protein is critical to so many processes in the body! Protein plays a part in the function, structure, and regulations of bodily tissues and organs.
Fiber can function as a prebiotic and promote the growth of certain healthy colonic bacteria, specifically lactobacilli and bifidobacteria!
Folate, aka vitamin B9, is important in DNA creation and other genetic material. It is used in cell division as well.
Iron is used in the red blood cells and carries oxygen in the hemoglobin of red blood cells.
Phosphorus is a structural component of teeth, bones, cell membranes, phospholipids, nucleic acids, and more. Phosphorus plays a role in pH regulation and ATP-ADP phosphate systems in cells.
Serving Size
About 1 ounce of chickpeas is 46 calories
About 8 grams of carbohydrates
About 3 grams of protein
About 0.8 grams of fat
About 2 grams of fiber
Use & Cooking
Chickpeas can be baked, fried, eaten raw, or mashed for hummus or other dips.
Chickpeas can be soaked and cooked too then put into the freezer if needed too! Cooked meaning baked in the oven or even cooked in a pot on the stove.
They are a pretty versatile food, making them able to be used in a variety of ways!
Add as a topper to enhance any salad.
Storage
You can freeze chickpeas after soaking and cooking them either in the oven or on a stovetop.
Typically, raw chickpeas can last 3-4 days refrigerated.
If canned they have a long shelf life and can be stored indefinitely.
Recipes
A common recipe for chickpeas is hummus! A delicious snack when paired with veggies to dip in it!
Chickpeas baked or fried with various seasonings and toppings is a common appetizer or side dish as well.
Chickpeas in a village or lettuce-based salad is a great way to pack your salads with a bit of an extra protein punch.
Doubles are street food in Trinidad that uses chickpeas.
Chana masala is an Indian-based chickpea food.
Falafel
Gropper, S. A., Smith, J. L., & Groff, J. L. (2018). Advanced Nutrition and Human Metabolism (Sixth ed.). Boston, MA: Cengage Learning.
