Chickpeas
Chickpeas are a pulse rich in protein and fibre, with a wide range of uses that runs from hummus to stew and from leblebi to salads.
| Basis | dried, 100 g |
|---|---|
| Food group | Pulses |
| Practical portion | About half a cup of dried chickpeas per serving |
| Portion (g) | 60 |
| Energy (kcal/100 g) | 364 |
| Protein (g/100 g) | 19.3 |
| Carbohydrate (g/100 g) | 60.7 |
| Fat (g/100 g) | 6.0 |
| Fibre (g/100 g) | 12.2 |
| Notable nutrients |
|
| Storage | Dried, in a sealed container in a cool, dry place; boiled, in the fridge for 3–4 days or in the freezer. |
| Food safety | Soak and cook thoroughly; rinse tinned chickpeas before use. |
Nutrition profile
100 g of dried chickpeas contains roughly 364 kcal, 19 g of protein and 12 g of fibre. Their fat content is somewhat higher than that of other pulses (about 6 g), and this gives them their characteristic texture and staying power. The values are approximate averages for the dry product; 100 g of cooked chickpeas falls to about 164 kcal.
Versatility in the kitchen
Alongside the classics of stew and chickpeas served over rice, they are used in hummus, falafel and oven-baked crunchy snacks. Leblebi, a traditional Turkish snack, is made from roasted chickpeas. Tinned chickpeas are a practical alternative; pouring away the liquid and rinsing the chickpeas removes some of the added salt.
Soaking, cooking and storage
Dried chickpeas are soaked for 8–12 hours, the soaking water is poured away and they are cooked until soft; a pressure cooker shortens the time noticeably. Undercooked pulses can bring on digestive complaints. Dried chickpeas keep for a long time in a sealed container in a cool, dry place. Cooked chickpeas keep for 3–4 days in the fridge, and portioning and freezing boiled chickpeas is a practical way to speed up weeknight cooking.
Related terms: Lentils, White Beans, Zinc