Nutrition Facts and Tips

Health Benefits of Chickpeas, Nutrition Data, Uses, Recipes

Chickpeas or garbanzo beans, are a type of pulse or legume, similar to lentils. The most common variety is round and has a light beige color. Other varieties are green, black, and red. Like other legumes and pulses, such as lentils, chickpeas are rich in protein and plant fiber. They are a rich source of vitamins, minerals and antioxidants.

This article outlines the health benefits of chickpeas and provides a comparison of their nutrition data with lentils, brown rice and various other peas. There is also a guide of how to use chickpeas and there is a collection of the best ever recipes for you to try.

Chickpea Nutrition and Health Benefits

Chickpeas are relatively high in calories, containing 115 calories per 100 g. Much of these calories are in the form of carbohydrates and fat. They have higher carbs and fat than Lentils, Black-eyed Peas, Green Peas, Brown Rice.

There is 2.6 g of Fat in 100 g of chickpeas, 27.4 g of Carbohydrate and 4.8 g of Sugars.

The high calorie level is offset by the very high protein and fiber levels in chickpeas. There is 8.9 g of protein and 7.6 g of fiber in a 100 g serving. These values are higher than for Lentils, Black-eyed Peas, Green Peas, Brown Rice (see the table below).

Chickpeas are a good source of minerals, with higher levels than lentils and peas. In 100 g of chickpeas there is 48 mg of Calcium, 2.9 mg of Iron, 290 mg of Potassium, 48 mg of Magnesium and 168 mg of Phosphorus. Chickpeas also have higher levels of Folate (172 mg per 100 g) than the peas and brown rice.

Summary of Nutrients in 100 g of Raw Chickpeas

Calories	159.9
Protein (g)	8.6
Fat (g)	2.5
Carbohydrates (g)	26.8
Fiber (g)	7.5
Calcium (mg)	48.1
Iron (mg)	2.8
Magnesium (mg)	47.1
Phosphorus (mg)	164.1
Potassium (mg)	283.8
Zinc (mg)	1.5
Copper (mcg)	0.4
Selenium (mcg)	3.7
Vitamin C (mg)	1.3
Folate (mcg)	167.7
Choline (mg)	41.7
Beta carotene (mcg)	15.7
Vitamin E (mg)	0.4
Vitamin K (μg)	4.0

Culinary Uses for Chickpeas

Chickpeas are very versatile and can be used in a wide variety of dishes:

• Making falafel by mashing chickpeas with garlic, chili, cumin and coriander. Roll the mixture into small balls, toss in fine breadcrumbs or cornflour, and deep frying them until they are crisp.
• Making hummus dips by blending chickpeas with olive oil, lemon juice, garlic and tahini
• Add to salads where they provide a crunchy texture and a healthy nutty taste
• Use chickpeas to replace some or all of the meat in soups, curries and stews
• Mixing chickpeas with spices and herbs to make a delicious side-dish or snack
• Roasted chickpeas are delightful snack and are healthier than nuts
• Make a chickpea curry dish, showcasing their delightful taste
• Use pureed chickpeas as a thickener for soups, sauces and broths
• Add chickpeas to pasta dishes and also add to pizzas
• Dried chickpeas can also be processed into flour, which can be used to make batters and also added to flour when baking.

Chickpeas can also be used to make Aquafaba, which is an extract of chickpeas dissolved in water. It can be whipped and used as a replacement for egg whites in vegan dishes.

See => Chickpea Water Aquafaba Recipes - Vegan Egg-White Alternative

Nutrition Summary for Chestnuts 100 g (4 oz) Serving

The table below provides a summary of the nutrition data for 100 g of raw chickpeas in comparison with other peas, lentils and brown rice

Collection of the Best Ever Chickpea Recipes

Indian Style Curried Chickpeas Recipe with Spices and Fresh Herbs

Ingredients

For the ginger-garlic paste

• 1 teaspoon grated or minced ginger
• 2 teaspoons grated or minced garlic

For the curried chickpeas

• 1/4 cup cold water
• Cooked rice (to serve)
• 2 medium onions, sliced
• 1 teaspoon chilli powder
• 1/2 teaspoon Kosher salt
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper
• 1 tablespoon homemade tomato paste
• 2 tablespoons chopped fresh cilantro
• 3 tablespoons rice bran or grape seed oil
• 1 x 14-ounce (400 g) can chickpeas drained and rinsed (or freshly made)

Method

Prepare the ginger-garlic paste in a small bowl by combining crushing together the ginger and garlic. Then, heat a heavy-based frying pan or Dutch oven over moderate to high heat. Add 1 1/2 tablespoons of oil and when hot stir-fry the onions, stirring frequently, until they brown a little (about 3-5 minutes). Then, the heat to medium and cook until softened (an extra 6-9 minutes). The, add the ginger-garlic paste and tomato paste to the pan and stir until well blended (1-2 minutes). Transfer the mixture to a blender or food processor, add about 1/2 cup of water, and then blend until smooth.

Meanwhile re-heat the pan over high heat. Add the coriander, turmeric, chili powder, and cayenne to 1 1/2 tablespoons oil. Fry for 10-20 seconds adding a little water to activate the fragrance. Add the chickpeas and cook while stirring regularly until the chickpeas are heated through (about 3 to 4 minutes). Pour in the sauce from the blender, taste and season with salt pepper and extra chilli if required. Simmer for about 5 to 6 minutes until the chickpeas are just tender. Garnish with cilantro and extra herbs, and serve with steaming rice.

Creamy and Buttery Hummus Recipe

Ingredients

• 2 cups olive oil
• 1 1/2 cups tahini
• Juice of one lemon
• 2 tablespoons ice-cold water
• 4 garlic cloves, sliced or crushed
• 2 x 400 g (14 oz) cans chickpeas, rinsed and drained

Method

Add the tahini and chickpeas to food processor bowl and blend briefly. Add the lemon juice, garlic and salt. Then, with the food processor running, gradually drizzle in the olive oil. Next, while the processor is running, drizzle in in iced water. Blend to combine well. Serve topped with parsley, other fresh herbs, crushed garlic and paprika.

Iranian style Lamb and Chickpea Stew (Dizi)

Ingredients

• 3 lamb shanks
• 1 cup dried chickpeas
• 2 tablespoons olive oil
• 2 tablespoons tomato paste
• 2 teaspoons ground turmeric
• 4 tomatoes, peeled, chopped
• 1 cup dried cannellini beans
• 1 onion, cut into 2 cm wedges
• 3 garlic cloves, thinly sliced
• 2 Persian dried limes or equivalent
• 3 potatoes, peeled, roughly chopped
• 6 coriander roots, washed, finely chopped

To Serve

• yoghurt
• fried onions
• Persian pickles
• Fresh herb leaves

Method

Add the cannellini beans and chickpeas to a large bowl of cold water and set aside overnight to soak. Drain well before using. Heat the olive oil in a large, heavy-based frying pan or Dutch oven over moderate to high heat. Season the lamb liberally with pepper and salt, and cook, turning several times, until browned all over (about for 6 minutes). Add 2 litres water, the turmeric, dried limes, tomato paste, onion, garlic and the coriander roots. Bring to the boil and then reduce the heat to low and gently simmer covered for 2 hours or until lamb is just tender.

Next, add the drained chickpeas and cannellini beans, potatoes and tomatoes. Cover the pan and simmer gently for 30-40 minutes or until potatoes and the chickpeas and cannellini beans are tender. The lamb should pull off the bone easily. Strain the stew through a fine sieve into a large bowl, retaining the stew and solids separately. Then, pull the lamb from bones, and discard the bones. Transfer the meat to a large bowl with the other solids. Mash the mixture to a coarse paste. Transfer the mixture to a serving platter and sprinkle fried onions and fresh herbs on top. Serve with the warmed broth, bread, yogurt and pickles.

Best Ever Falafel Recipe

Ingredients

• Salt to taste
• Oil for frying
• 1/2 teaspoon baking soda
• 1 small onion, quartered
• 1 teaspoon baking powder
• 7-8 garlic cloves, peeled
• 1 tablespoon ground cumin
• 1 teaspoon cayenne pepper
• Falafel Sauce for Serving
• 1 tablespoon ground coriander
• 1 tablespoon ground black pepper
• 1/2 cup fresh dill, stems removed
• 2 tablespoons toasted sesame seeds
• 1 cup fresh parsley leaves, stems removed
• 1 cup fresh cilantro leaves, stems removed
• 2 cups dried chickpeas (Do NOT use canned or cooked chickpeas)

Method

Add the baking soda and dry chickpeas to a large bowl. Add enough water to cover the chickpeas by about 2 inches (5 cm). Soak overnight, and then drain and pat them dry with paper towels. Transfer chickpeas, onions, garlic, herbs the spices to the bowl of a food processor or blender. Blitz in 30 seconds bursts until the mixture is well combined, but remains coarse. Transfer the falafel mixture to a small bowl. Cover and refrigerate for at least an hour. When ready to start deep frying add the sesame seeds and baking powder to the mixture and stir through. Take tablespoons of the mixture and form into patties about 1/2 inch (1 cm) thick. Roll in sesame seeds.

Heat the oil in a deep saucepan over moderate to high heat until it reaches 360 degrees F (175 degrees C). Carefully drop small batches of the falafel patties in the oil. Fry for about 3-6 minutes or until brown and crispy. Place the cooked falafel patties on paper towels to drain. Serve falafel with pita bread with tahini or hummus, arugula, fresh herbs tomato and cucumbers.

One Pot Chickpea Shakshuka Recipe

Ingredients

• 1 teaspoons ground cumin
• 2 teaspoons chilli powder
• 1-3 tablespoons tomato paste
• 1/4 teaspoons ground cinnamon
• 1 teaspoon of Sea salt, to taste
• 1 pinch cayenne pepper (optional)
• 1 tablespoons olive or avocado oil
• 2 teaspoons smoked or sweet paprika
• 1/2 cup diced white onion or shallot
• 1/2 medium red bell pepper (chopped)
• 1 x 28-ounce (800 g) can crushed tomatoes
• 2-3 teaspoons coconut sugar or maple syrup
• 1 pinch each cardamom and coriander (optional)
• 4-5 whole kalamata or green olives, pitted and halved
• 3 cloves garlic, minced (3 cloves yield ~1 1/2 tablespoons)
• 1 x 28-ounce (800 g) can cooked chickpeas, or home cooked dried chickpeas (rinsed and drained)

Method

Heat a large, deep cast iron skillet or Dutch oven over moderate heat. When hot, add the olive oil, bell pepper, onion and garlic. Sauté while stirring regularly, for 4-6 minutes, until fragrant and soft. Then, add the coconut sugar, sea salt, paprika, cumin, chili powder, tomato puree or diced tomatoes, tomato paste, cardamom, cinnamon, cayenne pepper and coriander (optional). Mix to combine well and then bring to a simmer over moderate heat and stir-fry for 2-3 minutes. Then, add the chickpeas and olives and reduce the heat setting to moderate-low and simmer for 15-25 minutes. Taste and adjust seasonings as needed.
Serve with pasta, bread or rice, drizzled with fresh lemon juice, and topped with cilantro or parsley.

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