Chickpeas, (garbanzo beans, bengal gram), dry
Whole food · Legumes and Legume Products
Photo: Wikipedia
Chickpeas, also known as garbanzo beans, are a staple legume with a nutty, earthy flavor and a firm, slightly grainy texture that holds up well in cooking. With over 21g of protein and 60g of carbs per 100g dry, they are a powerhouse of plant-based energy and satiety. Their mild, versatile taste makes them a canvas for a wide array of spices and preparations, from creamy hummus to hearty stews.
💚 Why it's loved
People love chickpeas for their incredible versatility and satisfying, hearty texture that can be roasted, mashed, or simmered into countless dishes. They are deeply embedded in global cuisines, offering a comforting, protein-rich base that absorbs flavors beautifully, making them a favorite for both traditional and modern recipes.
⚠️ Watch-outs & how to enjoy it better
Dried chickpeas require soaking and cooking, which can be time-consuming, and their high carbohydrate content may cause blood sugar spikes in sensitive individuals. To counteract this, pair them with healthy fats (like olive oil) or non-starchy vegetables, and consider soaking them overnight to reduce cooking time and improve digestibility.
Key benefits
- Excellent source of plant-based protein for muscle maintenance
- High in complex carbohydrates for sustained energy
- Rich in essential minerals like iron, folate, and manganese
- Supports digestive health through resistant starch content
- Budget-friendly and shelf-stable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chickpeas are one of the earliest cultivated legumes, with evidence of their consumption dating back to 7,500 years ago in the Middle East, and they were a key crop in ancient Roman and Egyptian diets.
Full nutrition (scales with serving)
| Water | 8.8 g |
| Energy (Atwater General Factors) | 383 kcal |
| Energy (Atwater Specific Factors) | 372 kcal |
| Nitrogen | 3.4 g |
| Protein | 21.3 g |
| Total lipid (fat) | 6.3 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 60.4 g |
| Starch | 34.1 g |
| Resistant starch | 7.0 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 135 mg |
| Phosphorus, P | 353 mg |
| Potassium, K | 1074 mg |
| Sodium, Na | 8.8 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.80 mg |
| Manganese, Mn | 3.6 mg |
FAQ
How do I cook dried chickpeas?
Soak them in water for 8-12 hours, then boil in fresh water for 1-2 hours until tender. Adding a pinch of baking soda can speed up softening.
Are chickpeas gluten-free?
Yes, chickpeas are naturally gluten-free, making them a safe and nutritious option for those with celiac disease or gluten sensitivity.
Can I eat chickpeas raw?
No, dried chickpeas must be cooked to be digestible and safe to eat. Raw chickpeas contain compounds that can cause digestive discomfort.
What's the difference between chickpeas and garbanzo beans?
They are the same legume. 'Chickpea' is the more common term in the UK and India, while 'garbanzo bean' is used in the US and Spain.