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Are chickpeas good for you? And why should we be eating more of them? Everything you need to know about chickpeas (a.k.a. garbanzo beans), including different varieties, uses, and nutrition information.
Health benefits of chickpeas
Chickpeas are a staple in the world of legumes. But are they as healthy as we think? In short, yes.
Chickpea Nutrition
A nutritionists favorite ingredient! Chickpeas are a great source of fiber and plant-based protein, as well as load of nutrients, like folate and iron! I’ll put on my nutritionist brain and break it down! (This information is per 1 cup (164g) of canned or cooked chickpeas)
Calories: 269
Chickpeas are middle of the road in terms of calories – they’re not low calorie, but also not packed with calories. Chickpeas contain a similar amount of calories as most peas and beans like it (helloooo healthy legumes).
Carbohydrates: 45 grams
Chickpeas are not a low-carb food, so they’re not suited for a keto diet. But with loads of complex carbs and fiber (see below), they have a relatively low glycemic index.
Fiber: 12 grams
Chickpeas are an excellent source of insoluble and soluble fiber, and have 50% of your Daily Value (DV). This means that chickpeas can make you feel full, helping you to eat less and lose weight. Fiber is also great for maintaining gut health!
Protein: 15 grams
Chickpeas are a good source of protein, making it great for building and maintaining muscle. Like many plant-based proteins, they don’t contain all the essential amino acids that we need, but they are rich in a few, including lysine and arginine.
Fat: 4 grams
While not completely fat-free, chickpeas are relatively low-fat.
71% Daily Value of Folate
Chickpeas are rich in folate, which is a water-soluble vitamin that helps make DNA & RNA.
28% Daily Value of Phosphorus
They also contain a good amount of phosphorus, the mineral that works with calcium to help build strong bones and teeth bones and teeth.
26% Daily Value of Iron
For a vegetarian diet, any plant source with this much iron is a huge win! Chickpeas are high in iron, which is a major component of hemoglobin, the protein that makes up red blood cells and carries oxygen around the body.
17% Daily Value of Zinc
They also contain zinc, a mineral important in strengthening the immune system, healing wounds, and maintaining the sense of taste and smell.
Phew! That’s a lot of chickpea nutrition. If that didn’t fill you in, here are answers to some common questions about chickpeas!
Are chickpeas starch or protein? Both! Chickpeas contain both starches and proteins. But while they may be a starch, they are a great source of fiber and have a lower glycemic index than their other starchy veggie counterparts (like potatoes).
Types of Chickpeas
There are different varieties of chickpeas which vary by the plant itself, then there are varying forms you may find these legumes in your grocery. So first, here are a few varieties you may find around the world:
- Kabuli: Large and beige with thin skin, these are increasingly common in American groceries. They have a mild nutty, creamy flavor.
- Desi: Small and dark with yellow interiors, these guys are most popular worldwide. They have a thicker, more nutritious seed coat than the Kabuli-type beans.
- Green: These are younger chickpeas with a sweet flavor, almost like green peas.
How to Buy Chickpeas
Dried chickpeas: You may find dry chickpeas in the bulk section of your grocery or with the canned goods. These should be stored in an airtight container for up to a year. The longer theyāre stored, the more moisture theyāll lose and the longer theyāll take to cook.
Canned chickpeas: Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! Just be sure to rinse them off before chowing down to wash out excess sodium!
Chickpea flour: Indian and Italian cuisines both incorporate chickpea flours into a lot of dishes, from curries to pastas! In fact, India is crazy about chickpeas and produces more than any other country in the world. (Here’s how to make chickpea flour!)
Healthy chickpea recipes
Ready to get cooking? We love chickpeas here at Live Eat Learn and put it in everything from chickpea salads to traditional hummus Check out all our chickpea recipes here!
Great information! I would like to know if the skin has any nutritional value. Would it be better to leave them on rather than not picking them off?
While I’m not sure on this, I think the skin would have a decent amount of fiber which would make it worth keeping on š
Judt a little confused how I actually eat tinned chick beans. Do I just stick them the side of a plate, like tinned peas or something, or do I mix them with some thing, like you can mix sweet corn with tuna and mayo. Sorry to show my ignorance.
Here are our favorite chickpea recipes to show you the ropes! š
You could try making burgers out of them. You need to crush them or blender them a little first. Add grated cheese, paprika, mustard, a little of your favourite flour and salt, pepper & sugar to taste. (Vary the ingredients to your own preference). Mix it all together, shape & fry. They are very tasty!
Will the nutritional value stay the same with Chickpeas cooked vs raw blended in a food processor?
Yep, should stay about the same!
wow ! never knew how to use chick peas ! awesome ! so many uses !!!!
Can I just cook chick peas and have them as a side dish, like just chick peas? All the post I am finding have them mixed with something else.
Thanks
You can, but they’re nicer if you flavor them up a bit!
Very Informative Article!
I soaked my dried chick peas to sprout them. They developed a white hairy mold after only 8 hrs. I rinsed and soaked for another eight. Mold grew again on the sprouted peas. I rinsed well and cooked down, Can I eat these?
I would not eat these due to mold. Sounds like they need more frequent rinsing and drainage. Here is our guide to sprouting!
What particular nutrients are in the skin of chick peas and other beans?
Fiber would be the biggest one! š
I’ve never eaten chickpeas (garbanzo beans) before.
The chickpea vegetable soup just has the canned chickpeas added after the soup boils at the last minute. So they don’t take much time to cook?
If I use them as a side dish like peas, the can says microwave them about 1- 2 minutes. Would they be tasty with Mrs. Dash seasonings or a little lemon squeezed on?
Canned chickpeas have already been cooked, so we’re just heating them up in the last minute! And yes, that sounds delicious!
What can you do with the water that chickpeas are cooked in ,it becomes gelatinous
That’s called aquafaba! You can use it to make vegan meringue š
You can also reserve some of it to add to your dish towards the end as a thickener!