Protein10 recipes
chickpeas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chanacholaygrambengal gramchickpeascanned garbanzo beanscanned chanacanned kabuli chanacanned chickpeasgarbanzo beanskabuli chanaegyptian peacece beanssafed chana
SERVING
CALORIES
364
PROTEIN
19.3g
CARBS
60.6g
FAT
6.0g
FIBER
17.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories364kcal—
Protein19.3g39%
Carbohydrates60.6g22%
Fiber17.4g62%
Sugar10.7g21%
Total fat6.0g8%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol0mg0%
Water11.5g—
MINERALS
Sodium24mg1%
Potassium875mg19%
Calcium105mg8%
Iron6.2mg34%
Magnesium115mg27%
Phosphorus366mg29%
Zinc3.4mg31%
Copper0.80mg89%
Manganese2.2mg96%
Selenium8.2µg15%
VITAMINS
Vitamin A3.0µg0%
Vitamin C4.0mg4%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K9.0µg8%
Thiamin (B1)0.48mg40%
Riboflavin (B2)0.21mg16%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)1.6mg32%
Vitamin B60.53mg31%
Folate (B9)557µg139%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup200g
1 tablespoon12g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter800g
1 piece0.4g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein for muscle maintenance
- ✓Rich in dietary fiber which supports digestive health
- ✓Low glycemic index helps in blood sugar regulation
- ✓Contains iron and folate which support blood health
- ✓High fiber and protein content promotes satiety and weight management
COOKING TIPS
In the kitchen.
- 1Soak dried chickpeas for at least 8-12 hours to reduce cooking time and improve digestibility
- 2Add a pinch of baking soda to the soaking water to help soften the skins of older beans
- 3Do not add salt or acidic ingredients like tomatoes until the chickpeas are tender, as they can toughen the beans
STORAGE
Keep it fresh.
- Store dried chickpeas in an airtight container in a cool, dark, and dry place
- Cooked chickpeas can be stored in the refrigerator for up to 5 days
- Cooked chickpeas can be frozen for up to 6 months in freezer-safe bags
FAQ
Frequently asked questions.
How long do dried chickpeas last?
Dried chickpeas can last for 1-2 years if stored in a cool, dry place in an airtight container, though they may require longer cooking times as they age.
Do I have to soak chickpeas before cooking?
While not strictly mandatory, soaking significantly reduces cooking time and helps break down complex sugars that cause gas.
What is a good substitute for chickpeas?
Cannellini beans, butter beans, or navy beans are the best substitutes due to their similar creamy texture.
Can I freeze cooked chickpeas?
Yes, drain and pat them dry before freezing in a single layer on a tray, then transfer to a bag for long-term storage.
Are chickpeas gluten-free?
Yes, chickpeas are naturally gluten-free and are often ground into flour (besan) as a gluten-free alternative.
How do I know if dried chickpeas have gone bad?
Look for signs of mold, an off-smell, or small holes which indicate insect infestation.
What is the difference between canned and dried chickpeas?
Canned chickpeas are pre-cooked and convenient but higher in sodium; dried chickpeas are more cost-effective and offer better texture control.
Are chickpeas a complete protein?
They are not a complete protein as they are low in methionine, but they become complete when paired with grains like rice or whole wheat.
How do I make chickpeas extra crispy when roasting?
Ensure they are completely dry before tossing with oil and roasting at a high temperature (400°F/200°C).
RECIPES
Cook with chickpeas.
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