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fresh green chickpeas.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

lila chanagreen chickpeashara chanacholiya

Recipes with fresh green chickpeas + Add to pantry

SERVING

CALORIES

141

PROTEIN

8.9g

CARBS

23.7g

FAT

2.6g

FIBER

7.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories141kcal—

Protein8.9g18%

Carbohydrates23.7g9%

Fiber7.6g27%

Sugar4.8g10%

Total fat2.6g3%

Saturated fat0.26g1%

Cholesterol0mg0%

MINERALS

Sodium12mg1%

Potassium436mg9%

Calcium49mg4%

Iron2.9mg16%

Magnesium48mg11%

Phosphorus168mg13%

Zinc1.5mg14%

Copper0.20mg22%

Manganese0.50mg22%

Selenium2.9µg5%

VITAMINS

Vitamin A1.0µg0%

Vitamin C4.2mg5%

Vitamin D0µg0%

Vitamin E0.30mg2%

Vitamin K4.3µg4%

Thiamin (B1)0.20mg17%

Riboflavin (B2)0.10mg8%

Niacin (B3)0.80mg5%

Pantothenic acid (B5)0.30mg6%

Vitamin B60.10mg6%

Folate (B9)172µg43%

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 cup164g

1 tablespoon10.3g

1 teaspoon3.4g

1 ml0.7g

1 liter683.3g

HEALTH BENEFITS

Why eat it.

✓Rich in plant-based protein and dietary fiber, which aids in satiety and supports digestive health.
✓Excellent source of folate (Vitamin B9), essential for cell growth and DNA formation.
✓Provides key minerals such as iron, magnesium, and phosphorus, supporting energy production and bone health.
✓Contains antioxidants like saponins and polyphenols that help protect the body against oxidative stress.

COOKING TIPS

In the kitchen.

1Enjoy them raw straight from the pod for a sweet, nutty flavor similar to fresh peas or edamame.
2Roast with olive oil and spices at 400°F (200°C) for 15-20 minutes until tender and slightly charred for a delicious snack or side dish.
3Briefly steam or blanch them before adding to salads, pastas, or curries to preserve their bright green color and tender-crisp texture.
4Blend them into a fresh, vibrant green hummus, which offers a lighter, sweeter taste than traditional hummus made from dried chickpeas.

STORAGE

Keep it fresh.

Store fresh green chickpeas, still in their pods, in a breathable bag in the refrigerator's crisper drawer for up to one week.
For long-term storage, shell the chickpeas, blanch for 2 minutes, cool in an ice bath, then freeze in an airtight container for up to 6 months.

FAQ

Frequently asked questions.

Is fresh green chickpeas healthy?

Yes, fresh green chickpeas are very healthy. They are packed with plant-based protein, dietary fiber, folate, iron, and antioxidants. These nutrients support digestion, energy production, cell growth, and overall well-being.

What are the nutritional benefits of fresh green chickpeas?

Per 100g, fresh green chickpeas provide approximately 141 calories, 8.86g of protein, 23.7g of carbohydrates, and 2.59g of fat. They are an excellent source of folate (Vitamin B9), iron, magnesium, and phosphorus, contributing to energy metabolism and bone health.

Are fresh green chickpeas good for weight loss?

Yes, fresh green chickpeas can be beneficial for weight loss. Their high protein and fiber content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. They are also relatively low in fat.

Are fresh green chickpeas vegan and gluten-free?

Yes, fresh green chickpeas are naturally vegan as they are a plant-based legume. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.

Are fresh green chickpeas keto-friendly?

No, fresh green chickpeas are generally not considered keto-friendly due to their carbohydrate content. With 23.7g of carbs per 100g, they would likely exceed the daily carb limits for a ketogenic diet.

How do you cook fresh green chickpeas?

Fresh green chickpeas can be boiled, steamed, or sautéed. Boil them in salted water for 3-5 minutes until tender-crisp, or steam for a similar duration. They can also be roasted or added directly to stir-fries, curries, or salads.

What do fresh green chickpeas taste like?

Fresh green chickpeas have a slightly sweet, nutty, and earthy flavor, often described as a cross between a pea and a traditional chickpea. They have a tender, slightly firm texture when cooked.

How do you store fresh green chickpeas?

Store fresh green chickpeas in their pods in a perforated plastic bag in the refrigerator for up to 5-7 days. Once shelled, consume them within 2-3 days or blanch and freeze them for longer storage (up to 6 months).

Can you eat fresh green chickpeas raw?

While some people consume them raw in small quantities, it's generally recommended to cook fresh green chickpeas. Cooking improves digestibility and can enhance their flavor and texture, reducing potential digestive discomfort.

What's the difference between fresh green chickpeas and dried chickpeas?

Fresh green chickpeas are harvested young, offering a sweeter, milder flavor and a tender texture, similar to edamame. Dried chickpeas are mature, require soaking and longer cooking times, and have a denser, earthier taste. Fresh ones also retain more moisture and some different nutrient profiles.

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