Discover healthy chickpea recipes to make at home. Learn all about the history, seasonality, nutritional content, and health benefits of this revered bean.
History of chickpeas
Chickpeas are one of the earliest cultivated legumes, 7500-year-old remains have been found in the Middle East!
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence and superpowers across the world. And rightly so, this iconic bean has fed and nourished the great civilizations for thousands of years. The Egyptians, Greeks, and Romans were all fuelled by this mighty super-powered bean.
Seasonality & availability
Luckily chickpeas are available all year round. You can buy them cooked in a tin or dried. Chickpea flour is another great form. You can add this to bread, pancakes, or dumplings.
The biggest producers of chickpeas are:
- North America
Since chickpea is one of the world’s most popular legumes, it naturally has a long list of different names. Most people only know about “garbanzo” and “chickpea”, but there are many more.
Here’s the full list of commonly-used names:
- Bengal gram
- Ceci bean
- Chana dal
- Chick pea
- Egyptian pea
- Garbanzo bean
Chickpeas can be a delight for farmers to grow
The plant brings a number of benefits to the surrounding environment. For one, the chickpea plant can enrich the soil with nitrogen. This is due to the particular bacteria that live along with the plant’s roots.
These bacteria are able to convert nitrogen in the air into the form plants need to flourish. The deep roots of chickpea plants also play a role in stabilizing the earth around them — lowering the chance of erosion.
On top of that, they also secrete malic acid from their leaves and stems. This organic acid is a natural insecticide, so most insects will stay away from where it’s growing.
Nutritional content of chickpeas
Chickpeas are very high in fiber and protein, contain several key vitamins, and are filled with essential minerals.
A 30g serving provides the following nutrients;
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
Health benefits of chickpeas
There are many potential health benefits of incorporating chickpeas into your recipes on a regular basis. Here are some of the main highlights.
Read more about the nutritional content and health benefits of chickpeas from the British Journal of Nutrition
Chickpeas are full of fiber, which has several proven benefits for digestive health. The fiber in chickpeas is mostly soluble, meaning it blends with water and forms a gel-like substance in the digestive tract.
Soluble fiber may help increase the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer.
If you want to improve your digestive health, including more chickpeas in your diet is certainly worth a try.
Balance blood sugar levels
Chickpeas have a fairly low glycemic index (GI), which is a marker of how rapidly your blood sugar rises after eating a food. Diets including many low-GI foods have been shown to promote blood sugar management.
They are a also good source of fiber and protein, which are both known for their role in blood sugar regulation. Fiber slows carbohydrate absorption, which promotes a steady rise in blood sugar levels, rather than a spike.
Eating protein-rich foods may help maintain healthy blood sugar levels in individuals with type 2 diabetes.
Chickpeas are a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products.
A 1-ounce (28-gram) serving provides about 3 grams of protein, which is comparable to the protein content in similar foods like black beans and lentils. The protein in chickpeas may help promote fullness and keep your appetite under control.
Protein is also known for its role in weight control, bone health, and maintaining muscle strength.
Some studies have suggested that the quality of the protein in chickpeas is better than that of other types of legumes. That’s because chickpeas contain almost all the essential amino acids, except for methionine. For this reason, they are not a complete source of protein.
To make sure you get all the amino acids in your diet, it’s important to pair chickpeas with another protein source, such as whole grains to make up for the deficit.
Support healthy weight management
Chickpeas have several properties that may help you control your weight.
First, chickpeas have a fairly low-calorie density. This means they provide few calories relative to the number of nutrients they contain.
Chickpeas keep you feeling fuller for longer, this helps you to stop snacking between meals or overeating.
How to cook chickpeas
Chickpea is the key ingredient in hummus and chana masala, and it can be ground into flour to make falafels. They are also used in salads, soups, stews, curry, and many more dishes.
Chickpea is a central ingredient in cuisines from Spain and North Africa all through the Middle East, into India and parts of Asia. India produces 9.000.000 metric tonnes, 64% of the world's total chickpeas per year. That's a lot of hummus!
Dried chickpeas are great value for money... Who said eating healthy is expensive?! It is much more cost-effective and fresher to use dried chickpeas. They just require overnight soaking before cooking.
To cook, simply add the soaked chickpeas to a large saucepan and add 4 parts water to 1 part chickpeas.. add some sea salt, bring to a boil, and cookout on a gentle simmer for approximately 1 hour. Keep the water topped up throughout the cooking process. Taste the chickpeas and cook until tender.
Allow to cool and store the chickpeas in the liquid to keep them from drying out. They will last about 3-4 days in the fridge.
Cooked chickpeas are very versatile, they can be added to many different dishes. Pop them in a curry or stir-fry, add them to daal, or blend them down for delicious hummus.
My favourite chickpea recipes
Check out some of my favorite chickpea recipes
- Socca flatbread
- Chickpea and banana pancakes
- Chickpea tofu
- The best chickpea hummus
- Authentic chickpea falafels
More chickpea recipes to cook at home
What are your favorite chickpea recipes? Please share in the comments below. I love learning about new chickpea recipes. They are such a versatile and nutritious ingredient to add to sweet and savory recipes. Happy cooking my friends!
Remember to tag #holisticchefacademy if you make any recipes, I love to see your chickpea recipes recreated at home.
Tempeh & Chickpea Massaman Curry
Chana Masala Chickpea Curry
Where to buy chickpeas
5 Interesting chickpea facts
- Chickpea is one of the world's first cultivated crops, going back 7500 years ago.
- It is the second most widely cultivated legume in the world.
- The world produces approximately 21 million tonnes of chickpeas per year.
- Chickpeas are the best sources of folate, an essential micro-nutrient.
- Chickpeas are 23% protein; 100g grams will give you 19.3 grams of protein.
Discover more plant-based ingredients
There are 70.000 edible plants on Earth. Living a whole food plant-based lifestyle is in no way limiting! There are limitless possibilities. It just takes an open mind and a sense of adventure
Did you make this recipe? Let me know!