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Ingredient Library

Chickpeas

Chickpeas are a nutrient-dense food, providing protein, dietary fiber, folate, iron, phosphorus, thiamin, vitamin B6, magnesium and zinc.
Did you know?
Ground chickpeas have been used as a coffee substitute since the 18th century and are still commonly used as a caffeine-free alternative today!
Characteristics
  • Chickpeas are a type of legume and can be eaten as a vegetable or protein.
  • They have a nutty flavor and a mildly grainy texture.
  • They are a great source of zinc,
    selenium and iron.
  • 1 cup of cooked chickpeas contains:
    • 21% of your daily recommended value of protein to build bones, muscles, cartilage, skin and blood.
    • 34% of your daily recommended value of dietary fiber to keep you full and help lower cholesterol and blood pressure.
Prepare

Canned chickpeas:

Drain and rinse canned chickpeas before using. Canned chickpeas are fully cooked and safe to eat without further cooking. They can be heated in the microwave, on the stovetop or as part of a recipe.

Dry chickpeas:

  1. Bring a large pot of water and the beans to a boil for 5 minutes. Remove from heat and let soak for 1 hour.
  2. Drain and rinse the beans before cooking. Combine 1 quart of water per 1 cup of beans to a pot and bring to a boil.
  3. Reduce to simmer for about an hour or until tender. Drain and cool.

Try chickpeas:

  • Tossed with a salad
  • Stirred into soup or pasta dishes
  • Roasted and seasoned for a protein-packed snack
Store
  • Refrigerator: Place in a covered airtight container or Ziploc bag with liquid for about 4 days.
  • Freezer: Drain liquid and dry completely. Lay flat in a Ziploc bag and freeze up to 1 year.

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