
Chickpea
Chickpeas, also known as garbanzo beans, are versatile legumes boasting a nutty, slightly earthy flavor and a firm, slightly grainy texture. These beige, round beans are a staple in many cuisines worldwide. Whether you're looking for a healthy protein source, a satisfying ingredient for vegetarian dishes, or a delicious way to add fiber to your diet, dried chickpeas and canned chickpeas are an excellent choice. Explore the culinary possibilities of this nutritious and flavorful bean – from hearty stews to creamy hummus.
Common Uses
- To make homemade hummus, soak dried chickpeas overnight, then cook them until tender. Blend the cooked chickpeas with tahini, lemon juice, garlic, and olive oil for a smooth and creamy dip perfect with pita bread or vegetables.
- Cooked chickpeas are fantastic in vegetarian and vegan curries. They add a hearty texture and nutty flavor that complements spices like cumin, coriander, and turmeric. Add them to your favorite vegetable curry for a protein-rich meal.
- Roasted chickpeas make a crunchy and healthy snack. Toss cooked chickpeas with olive oil, salt, and your favorite spices (like paprika, cumin, or chili powder), then roast them in the oven until crispy for a satisfying and guilt-free treat.
- Add cooked chickpeas to soups and stews for extra protein and fiber. They add a creamy texture and mild flavor that blends well with other ingredients, making your soups and stews more filling and nutritious.
- Chickpea flour, also known as besan or gram flour, is a versatile ingredient for gluten-free baking and cooking. Use it to make flatbreads (like socca), pancakes, or as a binding agent in veggie burgers and fritters.
- Chickpeas are a key ingredient in falafel, a popular Middle Eastern street food. Grind soaked chickpeas with herbs, spices, and onions, then form into patties and deep-fry or bake for a crispy and flavorful snack or meal.
Nutrition (per serving)
Nutrition (per serving)
Calories
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Protein
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Carbs
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Sugars
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Healthy Fat
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Unhealthy Fat
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% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
0.0kcal
Protein
0.0g
Carbs
0.0g
Sugars
0.0g
Healthy Fat
0.0g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in plant-based protein, aiding muscle growth and repair.
- High in fiber, promoting digestive health and regularity.
- Excellent source of iron, crucial for energy levels and preventing anemia.
- Contains folate, essential for cell growth and development, especially during pregnancy.
- May help regulate blood sugar levels due to its low glycemic index.
- Provides antioxidants that combat free radicals and reduce the risk of chronic diseases.
Substitutes
Storage Tips
Store dried chickpeas in an airtight container in a cool, dark, and dry place, like a pantry, for up to 2-3 years. Cooked chickpeas should be refrigerated in an airtight container and consumed within 3-5 days. For longer storage, cooked chickpeas can be frozen for up to 6-8 months; drain and rinse before using after thawing.
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