Chickpeas Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Chickpeas

Chickpeas

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At a Glance

Chickpeas, also known as garbanzo beans, are one of the most widely used legumes. They are small, round, and most commonly beige. Chickpeas have a buttery texture and a slightly nutty taste. Chickpeas are a great source of protein and fiber: they offer almost 15g of protein  and 13g of fiber in just one cup. They are also a good source of various vitamins and minerals. Before cooking dried chickpeas, soak them overnight as you would other dried beans. Alternatively, use chickpeas from the can: simply rinse before using. Chickpeas can be blended into creamy dips like hummus, or simply added to soups or salads.

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.

Recipe: Chocolate Almond Brownie Cake

Chickpeas

This almond brownie cake has a wonderful combination of flavors that are sure to please your tastebuds.

Ingredients

chickpeas, canned, well rinsed
1-14 oz can
coconut butter
1/2 cup
hot water
4 tbsp
almond meal
1 cup
almond butter
1/4 cup
coconut sugar
1.5 cups
eggs
2
cocoa powder
1/3 cup
vanilla extract
1 tsp
almond slices
garnish with

Directions

Prep Time: 20 minutes   Cook Time: 30 minutes   Yield: 8-10 large squares or slices

Preheat oven to 350 degrees Fahrenheit.

Grease an 8 inch round baking dish with coconut oil or cooking spray (an 8×8 inch square pan will also work).

Measure out ½ cup of coconut butter and place it in a microwave-safe bowl. Microwave for 15-30 seconds or until creamy.

Rinse chickpeas very well and put them into your food processor or blender. Add the melted coconut butter to the blender. Add 4 tbsp of water to the mixture and blend until smooth.

Transfer contents of the food processor or blender into a large mixing bowl. Add the remaining ingredients to the mixing bowl (with the exception of the slivered almonds). Stir until very well combined.

Contrarily, if you have a high-powered food processor or blender, you can simply add the remaining ingredients to the bowl of your food processor or blender (with the exception of the slivered almonds) and blend until very smooth.

Pour batter into prepared baking dish smoothing it out with a spoon. Generously garnish the top with slivered almonds.

Bake in the preheated oven for about 30 minutes. You will notice that if you insert a toothpick into the center of the batter, it will come out slightly gooey. This is the desired consistency.

Let the cake cool on the counter before transferring to the fridge. Once in the fridge, let it cool for 2-3 hours to set before serving.

Store leftovers in the fridge.

Enjoy!

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At a Glance

Chickpeas, also known as garbanzo beans, are one of the most widely used legumes. They are small, round, and most commonly beige. Chickpeas have a buttery texture and a slightly nutty taste. Chickpeas are a great source of protein and fiber: they offer almost 15g of protein  and 13g of fiber in just one cup. They are also a good source of various vitamins and minerals. Before cooking dried chickpeas, soak them overnight as you would other dried beans. Alternatively, use chickpeas from the can: simply rinse before using. Chickpeas can be blended into creamy dips like hummus, or simply added to soups or salads.