canned chickpea

Canned Chickpea

Canned chickpeas, also known as garbanzo beans, are a convenient and versatile pantry staple. These beige, round legumes have a slightly nutty and earthy flavor with a firm yet creamy texture when cooked. They are a great source of plant-based protein and fiber, making them a healthy addition to any meal. Pre-cooked and ready to use, canned chickpeas save time and effort in the kitchen, offering a quick way to add nutrients and substance to a variety of dishes. They are readily available in most grocery stores and are an economical choice for adding bulk to your meals.

Common Uses

  • Canned chickpeas are perfect for making homemade hummus. Simply blend them with tahini, lemon juice, garlic, and olive oil for a delicious and healthy dip or spread.- Add canned chickpeas to salads for a boost of protein and fiber. They provide a satisfying and flavorful element to both simple and complex salads. - Canned chickpeas can be roasted with spices for a crunchy and flavorful snack. Toss them with olive oil and your favorite seasonings, then roast until crispy.- Use canned chickpeas in stews and curries to add substance and plant-based protein. They absorb flavors well and contribute a creamy texture to the dish.- Canned chickpeas are excellent for making vegetarian or vegan burgers and patties. They can be mashed or processed with other ingredients to create flavorful and hearty alternatives to meat-based burgers.

Nutrition (per serving)

Calories

347.2kcal (17.36%)

Protein

19.4g (38.8%)

Carbs

62.9g (22.87%)

Sugars

10.7g (21.4%)

Healthy Fat

4.1g

Unhealthy Fat

0.6g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of plant-based protein, vital for muscle building and repair.
  • Rich in dietary fiber, promoting healthy digestion and gut health.
  • High in iron, helping prevent anemia and boosting energy levels.
  • Good source of folate (vitamin B9), essential for cell growth and development.
  • Contains antioxidants that help protect cells from damage.
  • May help regulate blood sugar levels due to its low glycemic index.

Storage Tips

Once opened, transfer canned chickpeas to an airtight container and store them in the refrigerator. They will typically last for 3-5 days. If you want to store them for a longer period, you can freeze them. Drain and rinse the chickpeas, then spread them in a single layer on a baking sheet. Freeze until solid, then transfer to a freezer bag or container. Frozen chickpeas can last for 6-8 months.

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