Originating in the Middle East around 7,500 years ago, chickpeas have become a global culinary sensation. As a rich source of vitamins, minerals, fiber, and protein, chickpeas serve as the primary ingredient in numerous dishes, including hummus, falafel, and chana masala. When cooked, their texture becomes buttery, enhancing the richness of the dishes they’re added to.
Nutritional Information (per 100g dry):
- Calories: ~364 kcal
- Protein: ~19g
- Carbohydrates: ~61g
- Sugars: ~11g
- Fat: ~6g
- Dietary Fiber: ~17g
- Iron: ~6.2mg
- Magnesium: ~115mg
Ingredients:
- 100% chickpeas
How to Use:
- Soaking: For best results, soak overnight. This softens the chickpeas and reduces cooking time.
- Boiling: After soaking, rinse and boil for 60-90 minutes or until tender.
- Roasting: Can be roasted for a crunchy snack.
- Blending: Blend into a smooth paste for dishes like hummus.
Recipe Idea – Spicy Roasted Chickpeas: Ingredients:
- 2 cups soaked and boiled chickpeas
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper
- Salt to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- In a bowl, toss chickpeas with olive oil, smoked paprika, cayenne pepper, and salt.
- Spread chickpeas on a baking sheet in a single layer.
- Roast in the oven for 20-30 minutes or until crunchy, stirring occasionally.
- Let cool and serve as a snack or sprinkle over salads and soups.
Diets it fits into:
- Gluten-Free
- Vegan
- Vegetarian
- Mediterranean
- High-Protein
Note: Apart from their delicious taste, chickpeas are highly beneficial for health. Regular consumption can aid in digestion, control blood sugar levels, and reduce the risk of several diseases due to their high fiber and antioxidant content.
