Foot Stats: Chickpea

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 are 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 a 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 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 a street food in Trinidad that uses chickpeas.

  • Chana masala is an Indian based chickpea food.

  • Falafel

  • Roasted Sweet Potato Kale Salad


Gropper, S. A., Smith, J. L., & Groff, J. L. (2018). Advanced Nutrition and Human Metabolism (Sixth ed.). Boston, MA: Cengage Learning.

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