Chickpeas

When versatile foods come up in conversation, chickpeas might not be the first thing that comes to mind. However, these plant-based foods pack a nutritional wallop — and can both add flavor to savory dishes and bulk up sweet treats. Dietitian Patricia Bridget Lane, RDN, LD/N, explains why chickpeas are so good for you — and the specific health benefits they provide. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. What are chickpeas? Chickpeas, which are also known as the garbanzo bean, are classified as a legume. They come from a plant — in fact, Lane notes they’re one of the earliest cultivated vegetables in history — and grow two to three to a pod. However, chickpeas are considered to be both a vegetable and a protein because they’re so nutritious. Some people even consider them a Chickpeas nutrition information According to the • 269 calories • 14.5 grams (g) of protein • 4.25 g of fat • 44.9 g of carbohydrates • 12.5 g of dietary fiber • 80.4 milligrams (mg) of calcium • 4.74 mg of iron • 78.7 mg of magnesium • 276 mg of potassium • 11.5 mg of sodium Why are chickpeas so healthy? Chickpeas are what’s known as a In addition, chickpeas are also brimming with vitamins and minerals. These include choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium and iron. For good measure, chickpeas are also high in...

What Are Chickpeas? Chickpeas (Cicer arietinum L.) are a type of legume in the same family as kidney beans and peanuts. They're also called garbanzo beans. They have a buttery, nutty flavor and creamy texture. In the U.S., we often see the Kabuli variety, which are tan, round, and slightly larger than a pea. In the Middle East and India, the Desi variety is more common. These are smaller, darker, and less round than Kabuli chickpeas. The earliest known use dates to 3500 B.C. in Turkey and 6970 B.C. in France. Today they’re grown in more than 50 countries. India produces more chickpeas than any other country in the world. Chickpea Health Benefits Chickpeas help control blood sugar . Canned and dried chickpeas have a low They help with digestion.Chickpeas are high in They can help lower cholesterol . Soluble fiber is good for more than They may lower your cancer risk. When you eat chickpeas, your body makes a short-chain fatty acid called butyrate. In studies, butyrate is shown to help get rid of sick and dying cells. This may lower your risk for colorectal cancer. Chickpeas have other cancer-fighting compounds, too, such as lycopene and saponins. They give you stronger bones.Chickpeas and other legumes have calcium, magnesium, fiber, and other nutrients for strong bones. But be sure to soak them first to get rid of things called phytates, which can get in the way of your body absorbing the calcium in chickpeas. They could boost your mental health.Chickpeas have choline, a n...

Table of Contents • • • • • • • • • • • • • • Chickpea Quick Growing Tips • Sow chickpeas in the garden about the date of the average last frost in spring or slightly earlier. • Chickpeas require a long growing season; to get a head start on the season, sow chickpeas indoors in a peat or paper pot several weeks before transplanting out. • Set the chickpea and biodegradable pot whole in the garden when the plant is 4 to 5 inches (10-12cm) tall. • Yield: grow 4 to 8 The chickpea is a cool-season annual that requires 100 or so days to reach harvest. Planting Chickpeas • Plant • Grow chickpeas in loose, well-drained soil rich in organic matter. Add aged compost to planting beds in advance of planting. • Avoid planting chickpeas where green manures have just grown or in soil high in nitrogen; this will result in green leafy growth, not seed production. • Add Chickpea Planting Time • Chickpea is a cool-season annual that requires 100 or so days to reach harvest. • Chickpeas are frost tolerant but grow best where daytime temperatures range between 70 and 80ºF (21-26ºC) and where nighttime temperatures do not dip below 65ºF(18ºC). • Sow chickpeas in the garden as early as 2 or 3 weeks before the average last frost in spring. • Chickpeas require a long growing season; to get a head start on the season, sow chickpeas indoors in a peat or paper pot and transplant the pot and plant whole to the garden when the plants are 3 to 4 inches (7-10cm) tall. Planting and Spacing Chickpeas • So...

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Unlike deep-fried chickpeas, oven-roasted chickpeas don’t stay as crispy once they cool, so I recommend eating them while they’re still warm from the oven for optimal crunchiness. This said, once they cool, the roasted chickpeas become intensely nutty and addictively chewy. It’s a different kind of snack, but one that’s equally worthy of your love and affection.

Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods and ingredients. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes. Here are 10 evidence-based health benefits of chickpeas — plus some simple recipe ideas. Chickpeas boast an impressive nutritional profile. They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat ( Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of • Calories: 269 • Protein: 14.5 grams • Fat: 4 grams • Carbs: 45 grams • Fiber: 12.5 grams • Manganese: 74% of the Daily Value (DV) • Folate (vitamin B9): 71% of the DV • Copper: 64% of the DV • Iron: 26% of the DV • Zinc: 23% of the DV • Phosphorus: 22% of the DV • Magnesium: 19% of the DV • Thiamine: 16% of the DV • Vitamin B6: 13% of the DV • Selenium: 11% of the DV • Potassium: 10% of the DV As you can see, this legume is a particularly good source of the mineral manganese and the B vitamin Summary Chickpeas contain a moderate amount of calories and several vi...

Looking for a healthy, flavor-packed snack? These crispy roasted chickpeas are easy to make and ready in about 30 minutes. I season mine with a zesty combination of harissa, sumac, and za’atar for a Mediterranean flair, but you can season roasted chickpeas in endless ways and I’m here to show you how! If you're after a crispy, savory, flavor-packed snack, roasted chickpeas are the recipe for you! With just 3 basic ingredients — chickpeas, I kind of love chickpeas and I’ve been eating them since I was child in Here, chickpeas are crisped in the oven and loaded with savory spices for a healthy snack you'll want to eat like candy. Both dried chickpeas that have been soaked in water and canned chickpeas will work for this recipe, making them a budget-friendly snack. Once roasted and seasoned to your tastes, add roasted chickpeas to your favorite salad, sprinkle some over hummus, or simply snack on them while you’re binging Netflix. Table of Contents • • • • • • • • • How to roast chickpeas This savory snack is so easy to make. To roast chickpeas all you need is a hot oven and three key ingredients: chickpeas, olive oil, and salt. Once you know how to make chickpeas, you can season them anyway you want! • Dry the chickpeas very, very well! In this recipe, I start with 2 (15-ounce) cans of chickpeas. The most important step is to make sure the chickpeas are absolutely dry. Use paper towels to dry them well. Then leave them in a colander for a while to release any excess moisture...