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Chickpeas
Also indexed as: Garbanzo Beans
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.
Varieties
Although chickpeas can be reddish or black, the buff-colored variety is the one most widely
used.
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.
Availability
Chickpeas are available year-round, either canned or dried.
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.
Nutritional 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 this website 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.
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