Chickpeas 101 - Health Benefits, Uses, and Go-To Recipes
Chickpeas are a part of the legume family. They are also known as garbanzo beans or Egyptian peas, and are one of the earliest cultivated legumes with a natural nutty, creamy flavor. The most common type has a round shape and a beige color, but other varieties are green, or red. Although they are popular in many nations today, they were originally discovered in the Middle East. So, if you’re wondering how the Middle Easterns have been able to create the delicious hummus that is so commonly eaten today, it is because of the main ingredient - chickpeas! They are very versatile and can be eaten in a variety of different ways, all of which we will talk about in more detail below.
Nutritional Benefits of Chickpeas
Chickpeas are highly impressive due to their nutrition profile as they are packed full of protein, fiber and complex carbs. In fact, a single 1-ounce serving contains 3 grams of protein, 2 grams of fiber and 8 grams of carbs. With plant-based eating on the rise, people are looking to replace more of their animal products with healthier alternatives. Considering chickpeas are 23% protein, this replacement makes it easy to find high-quality protein.
Chickpeas also provide a variety of vitamins and minerals as well! That same 1-ounce serving is made up of 14% Manganese, 12% Folate, 5% Phosphorus and 4% Iron. Because of its nutritional benefits, the chickpea can aid in blood sugar control, improve digestion, and even weight loss due to the fullness of its high fiber content. If you’re wondering which pea will give you the best bang for your buck between taste and nutrition, we definitely found a winner for you!
Cool Things to Do With Chickpeas
We realize many people are unfamiliar with this particular legume, so we wanted to show you the many ways to incorporate it into their diet! While they do come canned, there are simple ways to cook the raw form. A common way to cook chickpeas is on the stove. We recommend first soaking the peas in a few inches of water for 20 minutes. They will expand and absorb the water, making it easier to cook them. Then, simply add water and peas into a cooking pot, bringing the water to a boil. Let the pot simmer for an hour or two and check if they have become soft but not mushy every few minutes. If you want a firmer pea, simply cook without the lid on.
Another customary way to prepare them is in a pressure cooker, where you can cook both soaked and un-soaked chickpeas. If they are not soaked, cook on high pressure for about 50 minutes. If they are soaked, cook on high pressure for about 12 minutes. After either way, let the peas naturally sit for 10 minutes. Flavor and season to your preference and enjoy!
When we said that chickpeas are versatile, we weren’t joking. There are several ways to enjoy this legume:
Chickpea Recipes
1. Homemade Chickpea Hummus
Who can resist hummus, right? While there are several options at the store, there is nothing like preparing your own food and feeling dang proud of it too! Here is one of our favorite simple homemade hummus recipes:
2 cups chickpeas
2 garlic cloves
3 tablespoons tahini
2 lemons
1 roasted red pepper
1 tablespoon olive oil
Salt and Cilantro to Taste
Simply throw all of the ingredients in a food processor or blender (besides the salt and cilantro) and then garnish to taste! This can easily be served with naan or pita bread, sliced cucumbers, or carrots. This one will impress your friends for sure!
2. Oven Roasted Chickpeas
If you are just like us, you understand that texture is major. There’s something about oven roasting that magically transforms everything into the perfect crispiness. Here is a simple way to do so:
Preheat the oven to 400°F.
Spread out dried chickpeas on a baking sheet
Toss with olive oil and sea salt
Roast for 20-30 minutes
Rotate and Shake the pan every few minutes
Repeat this process until they are golden and crispy, then, sprinkle with paprika and salt to taste! This can be used as a perfect study snack or a post-workout refuel, as they keep you full for hours.
3. Chickpea Salads
Chickpeas can be roasted and thrown into any salad for added nutrition benefits. Since this legume does originate from the Middle East, we decided to put a spin on our favorite Greek salad! Here is our recipe:
2 cups spinach
1 roma tomato
1/2 chopped red onion
50g feta cheese
50g kalamata olives
red wine vinegar and dijon mustard marinated Chickpeas (2 cups)
olive oil, oregano, salt and pepper to taste!
We love the flexibility of chickpeas, and it’s really no surprise as to why they are so popular! We can’t wait for you guys to try some of our recipes and give us your feedback.