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Cooked chickpeas are the main ingredient, along with sesame paste, in hummus, the popular Middle Eastern spread.
Chickpeas, or garbanzo beans, have a unique spherical shape with the hint of a tail, purportedly resembling a ram’s head. In ancient Rome, the chickpea was so highly valued that one leader (Cicero) was proud to claim his family name came from the Latin term for it, Cicer arietinum. Chickpeas, which grow on a plant native to the Middle East, are popular throughout India, North Africa, Spain, and southern France. They are gaining in popularity in the United States, thanks to increased interest in ethnic cuisine, and can often be found on salads to boost protein levels.
Although chickpeas can be reddish or black, the buff-colored variety is the one most widely used.
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.
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, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and
concerns for legumes
Many health benefits and concerns associated with this food are applicable to other legumes.
Read about health benefits and concerns for legumes
for a full description.
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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. 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 December 2003.