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Chickpeas

Also indexed as: Garbanzo Beans

Illustration

Preparation, uses, and tips

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.

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