All About Chickpeas on a Plant-Based Diet
Looking for a way to boost your plant-based diet with a versatile, protein-packed ingredient? Embrace chickpeas. These small, round legumes are a staple in many cuisines worldwide and offer a wealth of nutritional benefits for those following a plant-based lifestyle. Learn about their origins, varieties and cooking methods, and enjoy chickpeas whether you’re a beginner or pro at eating plant-based.
What are Chickpeas?
Chickpeas, also known as garbanzo beans, are a type of legume belonging to the plant species Cicer arietinum.
Today, chickpeas are grown in many countries, with India being the largest producer at 75% of the world’s chickpeas.
Appearance
These small round legumes are pale brown color and are valued for their nutritional benefits and versatility in cooking, making them a star ingredient in plant-based diets.
Flavor
Chickpeas have a mild, nutty flavor with earthy undertones. Their taste is subtle enough to blend well with various spices and seasonings, making them incredibly versatile in cooking.
When cooked, they develop a creamy, slightly grainy texture that’s both satisfying and hearty.
The flavor can be enhanced by roasting, which brings out a nuttier, more intense taste.
Varieties
There are two main types of chickpeas:
- Kabuli chickpeas: These are the most common type found in grocery stores. They are larger, rounder, and have a cream-colored appearance.
- Desi chickpeas: Smaller and darker in color, these chickpeas have a nuttier flavor and are often used in Indian cuisine.
Nutritional Composition of Chickpeas
Chickpeas are rich in protein, fiber, vitamins, and minerals, making them a staple in many diets, especially vegetarian and vegan ones.
Nutrition information per 1 cup (164 grams) of canned cooked chickpeas:
Protein: Chickpeas are a great source of plant-based protein, providing approximately 14.5 grams of protein per cup (164 grams).
Fiber: A cup of chickpeas provides 12.5 grams of fiber, promoting digestive health and helping you feel full longer.
Vitamins and Minerals: Chickpeas are rich in folate, iron, magnesium, potassium, and zinc.
Low in fat: With only 4.25 grams of fat per cup, chickpeas are a heart-healthy option.
How to Buy Chickpeas
You can find chickpeas in most grocery stores:
- Dried chickpeas: Usually in the bulk section of your grocery store or bagged and sold beside other dried beans. These can also be found in bulk food stores. Dried chickpeas are far more economical than buying canned chickpeas, but they do need to be cooked before eating.
- Canned chickpeas: In the canned vegetable aisle. Canned chickpeas are cooked chickpeas. You can eat them right right from the can. It’s recommended to rinse them when not buying salt free chickpeas, to reduce unnecessary sodium intake.
How to Cook Dried Chickpeas from Scratch
Cooking chickpeas from dried beans is easy and cost-effective. Here’s how to do it:
- Soak the chickpeas: Place 1 cup of dried chickpeas in a large bowl and cover with water. Let them soak overnight or for at least 8 hours.
- Drain and rinse: After soaking, drain the chickpeas and rinse them thoroughly.
- Cook: Place the soaked chickpeas in a large pot and cover with fresh water. Bring to a boil, then reduce heat and simmer for 60-90 minutes until tender.
- Season: Add salt to taste after cooking to prevent the chickpeas from becoming tough.
How to Cook Dried Chickpeas in an Instant Pot
To learn more about cooking chickpeas in the instant pot without soaking, read this post on our sister site Pipercooks.
- Rinse 1 pound of dried chickpeas and add them to the Instant Pot.
- Add 6 cups of water and 2 teaspoons of kosher salt.
- Close the lid and set the valve to sealing position.
- Cook on high pressure for 34 minutes.
- Allow for natural pressure release for 10 minutes, then manually release any remaining pressure.
Cultural Significance
Chickpeas have been a staple food in many cultures for thousands of years.
In Middle Eastern cuisine, they’re the main ingredient in hummus and falafel, two dishes that have gained worldwide popularity.
Indian cuisine features chickpeas (known as chana) in various dishes like chana masala and they are often ground into flour for making traditional sweets and savory snacks.
In Mediterranean countries, chickpeas are used in salads, soups, and stews. Spanish cuisine features them in cocido madrileño, a hearty stew. In Italy, they’re used to make farinata, a type of flatbread.
In many cultures, chickpeas are considered a symbol of fertility and abundance due to their round shape and tendency to swell when cooked.
Chickpea Recipes
Chickpeas, as well as other beans, are very commonly included in vegetarian and vegan diets because of their protein content.
Chickpeas are often used to replace meat in dishes such as curries, soups, and stews.
What’s notable about chickpeas is that although the legumes themselves are commonly used in recipes, the canning liquid – also known as aquafaba – is also used in recipes. Chickpeas are also turned into chickpea flour.
What Can You Make With Chickpeas?
Aquafaba
Aquafaba, the viscous liquid left over from cooking chickpeas or other legumes, has gained popularity as a versatile ingredient in vegan cooking. Its unique properties allow it to mimic the functional qualities of egg whites, making it an essential component in a variety of recipes.
Aquafaba is commonly used to make vegan meringues, vegan mayonnaise, and as an egg replacement in some baking recipes.
Chickpea Flour
Chickpea flour, also known as gram flour or besan, is a versatile ingredient made from ground chickpeas. It has gained popularity in various cuisines, particularly in Indian, Middle Eastern, and Mediterranean dishes.
Chickpea flour is commonly used in pancake, dessert, and fritter recipes like pakora, as well as in baking recipes and to make crepes and vegan omelets.
It’s also commonly used to make two types of flatbreads:
- Socca: A popular dish in Southern France, socca is a chickpea flour pancake that can be served as a snack or appetizer.
- Farinata: An Italian version of socca, made similarly but often thicker and baked in the oven.
Chickpeas
The most well known global dishes that feature chickpeas are hummus, falafel, and chickpea curry.
Some more modern uses of chickpeas are as a roasted snack, in chickpea burgers, as the main ingredient in vegan cookie dough snacks, and as a tuna replacement in a chickpea salad sandwich spread.
Read more on our Chickpea Recipes page.
How to Store Chickpeas
- Dried chickpeas: Store in an airtight container in a cool, dry place for up to a year.
- Cooked chickpeas: Refrigerate in an airtight container for up to 5 days.
- Canned chickpeas: Store unopened cans in a cool, dry place. Once opened, transfer to an airtight container and refrigerate for up to 3-4 days
Frequently Asked Questions
Yes, you can freeze cooked chickpeas, and it’s a great way to preserve them for later use. Cool cooked chickpeas to room temperature and then store in freezer-safe containers or zip-top bags for up to 6 months.
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