Chickpeas are having a second. In reality, the worldwide chickpea market is predicted to grow by $4.68 billion by 2024. (That’s a lotta hummus!)
Their recognition is smart given their versatility.
Chickpeas could be tossed on salads, roasted for a crunchy snack, blended into baked items, and naturally — blended with tahini, olive oil, lemon juice, and spices to make hummus.
With a creamy texture and gentle taste, you possibly can add chickpeas to simply about any delicacies and eat them any time of day.
Need to study extra about this humble, beloved legume?
Learn on for chickpea diet details plus inventive methods to make use of them in candy and savory dishes.
What Are Chickpeas?
As one of many most commonly consumed legumes and most popular vegetarian foods, chickpeas have turn out to be a staple in pantries and fridges across the globe.
Their title comes from the Latin phrase cicer, and so they have been one of the earliest cultivated crops.
They have been first grown in Mesopotamia as much as 7,500 years in the past. There are two classifications of chickpeas: Kabuli and Desi.
Kabuli, also referred to as garbanzo beans, are the bigger of the 2 and have a lighter, cream coloration.
The smaller, darker Desi chickpeas vary from tan to black. You’re extra prone to discover Kabuli chickpeas in U.S. grocery shops.
Chickpea Diet Info
Listed here are the chickpea diet details for one cup of those cooked legumes:
- 269 energy
- 15 grams of protein
- 4 grams of fats
- 45 grams of carbohydrates
- 13 grams of fiber
Chickpeas also provide lysine, a necessary amino acid that the human physique can’t make by itself.
“Lysine is proscribed in most plant meals aside from legumes,” says Taylor Wolfram, M.S., R.D.N., L.D.N., a vegan registered dietitian with a personal observe based mostly in Chicago.
Vegans ought to eat a diverse weight-reduction plan to make sure ample consumption of all vitamins and minerals.
Right here’s one other enjoyable chickpea diet reality: They will usually be loved by individuals with frequent dietary restrictions.
“They’re gluten-free, vegetarian, vegan, and allergen-friendly,” says Danielle Gaffen, M.S., R.D.N., L.D.
Chickpea Advantages
Positive, the chickpea diet details show they’re a wholesome, plant-based meals — however additionally they have some fairly spectacular advantages past fiber and protein.
“Blended chickpeas can add creaminess to something, similar to dips and soups,” Wolfram says.
- Use them to thicken soups and stews.
- Mix into smoothies for plant-based protein.
- Puree them into sauces rather than cream!
Extra Chickpea Diet Info
Chickpea pasta diet
When you’ve taken a stroll down the pasta aisle, you’ve seemingly seen all kinds of alternative noodles, together with ones produced from chickpeas.
“Chickpea pasta is loaded with protein and fiber and is of course gluten-free,” Wolfram says. “For anybody trying so as to add extra protein to their pasta meal, it’s a fantastic selection.”
Chickpea flour diet
The almighty chickpea doesn’t cease there; you too can discover it within the baking aisle.
“Chickpea flour has a superb texture and a nutty, earthy taste,” Gaffen says. Plus, per cup, you get 21 grams of protein and 10 grams of fiber!
Chickpea Liquid, a.okay.a., Aquafaba
If you open a can of chickpeas, do you pour off the liquid? Put it aside!
Whereas this usually discarded ingredient — often called aquafaba — gained’t add a great deal of vitamins to your weight-reduction plan, it may well pull off some severe culinary wizardry.
“Aquafaba is a superb vegan approach so as to add foam or physique to varied recipes similar to meringues, macarons, and home made plant-based mayo,” Wolfram says. “It’s a extremely neat approach to make use of every little thing within the can!”
Whereas Gaffen says baked items utilizing aquafaba don’t at all times brown as deeply as recipes utilizing an egg, the feel of the ultimate product is usually fairly near the true deal.
Easy methods to Cook dinner Chickpeas
When you plan to cook dinner dried chickpeas, it’s a good suggestion to soak them first.
“This not solely hurries up cooking time but additionally makes them simpler to digest,” Wolfram says.
Carry them to a boil for 10 minutes, then simmer till tender. Skim off any foam, however hold the cooking liquid!
Some of the handy methods to cook dinner chickpeas? Purchase them canned.
They’re already cooked and able to eat, however you possibly can roast them in oil and spices to vary up their texture and add taste.
In case you are making an attempt to be extra aware of added salt, keep in mind to get chickpeas that haven’t any salt added or that say “low sodium” on the can.
“Rinse and drain a can of chickpeas, dry them on a clear dish towel, add to a mixing bowl, and drizzle with avocado or grapeseed oil and your favourite seasonings. Unfold evenly on a baking sheet and bake at 400 levels Fahrenheit for 15 to twenty minutes,” Wolfram recommends.
To simply take away chickpea skins, Gaffen suggests rinsing after which pouring them onto a clear kitchen towel.
“Gently however vigorously rub the towel towards the chickpeas till the skins loosen and fall off,” she says. This step makes your hummus further fluffy and creamy.
Trying to develop your chickpea horizons? Attempt our vegan slow cooker stew with chickpeas and spinach or our maple chai-roasted chickpeas.
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