Chickpeas: Why They Should Be on Your Plate

Do you like hummus? Chickpeas are the main ingredient! These round beans are tasty and good for you. People have been eating them for thousands of years.  Let’s learn more about chickpeas and how to eat them more often!

What Are Chickpeas?

Chickpeas (also called garbanzo beans) are small, round beans similar to black beans or kidney beans. They are available both dried and canned and can also be made into flour. Chickpeas are used in many dishes around the world, from creamy hummus in the Middle East to spicy curries in India.

Fun Facts About Chickpeas

• We have eaten chickpeas for over 7,000 years!

• One cup of chickpeas has about 15 grams of protein—about the same as a 2-ounce serving of meat.

• Chickpeas are better for the planet than meat: they use less water and cause less pollution.

• Chickpeas help the soil by taking nitrogen from the air and putting it into the ground to help other plants grow.

• Some people use chickpea cooking water (aquafaba) instead of egg whites in baking to make vegan foam.

Why Are Chickpeas So Healthy?

Chickpeas are plant-based proteins and are recognized as both a vegetable and a protein by the Dietary Guidelines for Americans. They are full of important nutrients:

• Fiber

  – supports digestion

• Iron

  – helps you stay strong and energized

• Folate, magnesium, potassium

  – essential vitamins and minerals

• Healthy carbs

  – provide long-lasting energy

They help you feel full, support heart health, improve digestion, and are affordable.

Cooking Chickpeas

Canned Chickpeas

• Open, drain, and rinse. No cooking needed!

• Try a few brands to find one with a texture you like.

Dried Chickpeas

1. Sort & Rinse

   – remove debris, rinse well

2. Soak

   Overnight soak

   : Cover with water for 8–24 hours, drain and rinse Quick soak: Boil with water for 2–3 min, cover and sit 1 hour, then drain and rinse

3. Cook

   : Simmer in water for 1–2 hours (or pressure cook for 30–40 min)

4. Add flavor after cooking

   : Salt or tomatoes can slow cooking, so add afterward

🍽 ¼ cup dried chickpeas = ~½ cup cooked.

How to Store Chickpeas

• Canned

  : Lasts for years; rinse before using

• Dried

  : Store in an airtight container for up to 1 year

• Cooked

  : Keep in the fridge (up to 5 days) or freeze (up to 6 months)

10 Delicious Ways to Eat Chickpeas

1. Hummus

   – Blend with lemon, garlic, tahini, and olive oil

2. Chickpea Salad Sandwich

   – Try it with or without curry powder

3. Add to Salads

   – Like our Carrot and Chickpea Salad

4. Fast Lunch

   – Mix with cucumber, tomato, onion, feta, and lemon-olive oil

5. Roasted Chickpeas

   – Toss with oil & spices, bake or air fry

6. Chickpea Snack Mix

   – Combine roasted chickpeas with nuts, dried fruit, chocolate chips

7. Curry

   – Simmer in a rich, spicy sauce

8. Soups & Stews

   – Try our Slow-Cooker West African Peanut Stew

9. Falafel

   – Blend with herbs and spices to make crispy balls

10. Chickpea Pasta

    – Look for chickpea flour pasta for a protein-rich noodle night

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team