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Chickpeas have become synonymous with plant-based and vegetarian diets, largely driven by initiatives like “veganuary,” a month-long plant-based eating challenge originating in the UK and gaining traction worldwide. However, it’s time to recognize that leaving chickpeas solely for vegan diets or only acknowledging them during efforts to reduce meat consumption is a disservice to this remarkable legume.

Chickpeas are not only a delicious addition to any dish but are also a fiber and protein powerhouse beneficial for anyone looking to enhance their meal rotation. Dallas-based dietitian Stephanie Wells, MS, RD, LD, ACSM-CPT, emphasizes their nutrient density, saying, “As a legume, chickpeas are incredibly nutrient-dense.” Their versatility means you can enjoy them as crispy snacks, in savory sauces, or blended into creamy dips. If you’re not sure where to begin, let’s dive into a comprehensive overview of chickpeas, including their nutritional benefits, how they aid in meeting protein goals, and delicious pairings.

What are chickpeas, anyway?

Chickpeas, also known as garbanzo beans, belong to the legume or pulse family. According to Maya Feller, MS, RD, CDN, who is the founder of Brooklyn-based Maya Feller Nutrition and author of the book Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World, chickpeas and garbanzos refer to the same legume. The scientific name for the plant is Cicer arietinum L., which is believed to have originated in the Middle East. In English, we call them chickpeas, while the Spanish name is garbanzo, and in Hindi, they are referred to as ‘chana’ or ‘gram’. You can easily find chickpeas in either canned or dried form at your local supermarket.

What are the nutritional benefits of chickpeas?

From a nutritional perspective, chickpeas are a stellar choice. As noted by Feller, they provide a good source of plant protein, carbohydrates, dietary fiber, phosphorus, manganese, potassium, and folate. They are also rich in bioactive compounds and phytochemicals such as phytic acid, sterols, tannins, carotenoids, and polyphenols, which contribute to numerous health benefits. According to Wells, these phytochemicals, classified as antioxidants, help combat inflammation and protect cells against damage from free radicals, which can lead to aging and various chronic diseases.

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Chickpeas are particularly high in fiber—the USDA notes that over 90% of American adults fall short of their daily fiber requirements. A single cup of chickpeas packs about 9 to 13 grams of fiber, a significant contribution towards the recommended daily intake of 22 to 34 grams for adults. As such, they are an excellent choice for anyone aiming to enhance gut health, stabilize blood sugar levels, or fulfill protein needs while minimizing meat consumption.

While both canned and dried chickpeas are nutritious, dried varieties may hold onto slightly more nutrients. Research indicates that certain nutrients might diminish in canned chickpeas. Regardless, both options are healthy, with canned varieties offering convenience given they are already cooked and ready for use. According to Wells, “the difference in nutrients from canned versus dried chickpeas shouldn’t deter consumers from choosing either.” Below is a nutritional comparison:

• One cup of canned chickpeas (drained and rinsed):
• Calories: 210
• Protein: 10.7 grams
• Fat: 3.8 grams
• Carbohydrates: 34.8 grams
• Fiber: 9.6 grams
• Iron: 1.5 milligrams
• Magnesium: 36.5 milligrams
• Potassium: 166 milligrams
• One cup of boiled dried chickpeas (with salt):
• Calories: 269
• Protein: 14.5 grams
• Fat: 4.3 grams
• Carbohydrates: 44.9 grams
• Fiber: 12.5 grams
• Iron: 4.7 milligrams
• Magnesium: 78.7 milligrams
• Potassium: 477 milligrams

Are chickpeas a good source of protein?

Absolutely! Chickpeas deliver between 10 to 15 grams of protein per cup, making them an excellent option for meatless meals, as noted by Wells. To put this into perspective, that’s comparable to the amount of protein found in two large eggs or half a can of tuna.

Your protein needs can vary based on factors such as body composition, current health status, and activity levels. The general recommendation is to consume about .8 to 1 gram of protein per kilogram of body weight. For instance, a healthy 160-pound individual may target around 72 grams of protein daily, aiming for roughly 20 grams per meal and 6 grams per snack.

To optimize protein intake, Wells suggests consuming more than the traditional half-cup serving when incorporating chickpeas as a main protein source, and pairing them with grains like rice or bread, as well as vegetables, to enrich the overall nutritional profile of your meals.

How to eat chickpeas

Dispelling a common misconception, it’s perfectly acceptable to consume chickpeas straight from the can since they are already cooked. Dried chickpeas, however, require some preparation. There are numerous methods for cooking dried chickpeas, including in a slow cooker or Instant Pot. A simple stovetop method involves soaking the beans overnight and boiling them for 1.5 to 2 hours.

Once cooked, the culinary possibilities with chickpeas are vast. Wells recommends using them in well-seasoned stews and soups, highlighting her favorite chickpea noodle soup with fresh carrots and vegetarian bouillon. Feller shares a love for curried chickpeas mixed with vegetables or shrimp and suggests roasting them for a crunchy snack—simply toss in olive oil and spices, roast until crispy. And for those with a sweet tooth, chickpeas can even sneak their way into desserts, adding nutrition to treats like blondies or chocolate chip cookies.

In conclusion, it’s time to elevate chickpeas beyond their traditional roles, making them a staple in our diets regardless of dietary preference. Their nutritional benefits, versatility, and ease of incorporation into diverse meals make them truly deserving of our love and attention.