Cooked chickpeas are the main ingredient, along with sesame paste, in hummus, the popular Middle Eastern
spread. Hummus is superb on pita bread,
crackers, or vegetable sticks. Before cooking, soak chickpeas for 12 hours, then pressure-cook
for 20 to 25 minutes, or boil them for 2 1/2 hours. Chickpeas nearly triple in size after
soaking and cooking. They have a unique, pungent flavor when cooked, blending well with garlic and onions. Chickpeas can be roasted as a snack or ground
into flour. Canned chickpeas are practical to
keep on hand for a last-minute addition to salads, vegetable soups, and stews. As with all
canned beans, these should be drained and rinsed well before using.
Buying and storing tips
The black variety looks like small rocks, so inspect carefully for stones before cooking.
Choose pale tan chickpeas with uniform color. Store dried chickpeas in an airtight
container.
Varieties
Although chickpeas can be reddish or black, the buff-colored variety is the one most widely
used.
Nutrition Highlights
Chickpeas (garbanzo beans, canned), 1 cup
(240g)
Calories: 286
Protein: 11.8g
Carbohydrate: 54.3g
Total Fat: 2.7g
Fiber: 10.5g
*Excellent source of: Folate (160mcg), Vitamin B6 (1.13mg), Vitamin C (9mg), and Zinc (2.54mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
