Some folks love them. Some folks…well not so much. Others just don’t know much about them. I’m talking about chickpeas. Some people call them chickpeas, other say garbanzo beans and the Italians say cece. All the same bean.

The most common form of chickpea is pale yellow in color, but they can also be black, brown, green or red. If you’ve never had them, the flavor and texture have been described as somewhere between chestnuts and walnuts.

Chickpeas are a powerhouse of nutrition. They are high in protein (12 grams in one cup) with about 211 calories and only 5 grams of fat. There is no cholesterol and low in sodium (if cooked without salt). They are also a source of folate, iron, phosphorus magnesium, calcium and zinc. Like other beans they are a great source of dietary fiber especially soluble fiber. Chickpeas can be purchased canned and ready-to-eat. This is convenient, but unless canned without salt, they are generally higher in sodium. They can also be purchased as dried beans. Like other dried beans they need to be soaked and have a long cooking time. Cooking your own from dried is much less expensive than buying in a can. Dried chickpeas are easy to prepare, but
it does take some time.

To cook dried chickpeas, soak the dried beans 12-24 hours, drain and rinse well to remove any foam. Put in a big saucepan and add water in a 3:1 ratio (3 parts water for every 1-part dried chickpea). Bring to a boil over high heat, then cover, reduce the heat to low, and simmer about 1 1/2 hours, or until tender. Be careful not to overcook them as they will easily fall apart. Once cooked, chickpeas can be stored, covered in the fridge for up to a week. One-pound dried beans makes about 8 cups of cooked beans. Use the cooked chickpeas as you would other beans. They can be added to salads, stews, soups, casseroles or ground for hummus.

If you’re looking for something different, try Honey Roasted Chickpeas. This recipe was developed by Chef Ellen Clevenger-Firley or our “Med Instead of Meds” program. These crunchy sweet chickpeas can be used simply as a snack or as a topping on soup or salad. While the recipe calls for canned chickpeas, you can use chickpeas that you’ve cooked yourself.

Honey Roasted Chickpeas1 (15 ounce) can chickpeas – rinsed, drained well and thoroughly dried
1 Tablespoon + 1 tsp. olive oil, divided
½ teaspoon salt
2 Tablespoons honey
¼ teaspoon ground ginger

Arrange baking rack in the middle of the oven and preheat to 400 degrees F. Spread the chickpeas out on a rimmed baking sheet. Place chickpeas in the oven and bake for 8-10 minutes, or until chickpeas are completely dry. Remove chickpeas from oven. Drizzle with 1 tablespoon oil. Use your hands or a large spoon to evenly coat the chickpeas. Spread the chickpeas out in an even layer on the baking sheet. Roast for 20-25 minutes, stirring or shaking the pan halfway through. Chickpeas are done roasting when they are golden brown and crunchy. While chickpeas are roasting: In a medium bowl, whisk together the remaining teaspoon of oil with honey. Season with a pinch of salt. Set aside. Remove chickpeas from oven and transfer to bowl of oil/honey mixture. Sprinkle with ginger. Stir well to coat completely.
Return chickpeas to baking sheet and spread them out in an even layer. Roast again for 5-8 minutes, or until honey is caramelized.

Optional: For truly crispy chickpeas, turn the oven off after roasting and allow the chickpeas to sit in the warm oven for an additional 15-20 minutes before serving. Sprinkle with more flaky salt and ground ginger. Makes four ½ cup servings with
220 calories each.

The “Med Instead of Meds” website offers other ideas for using chickpeas including a
Mediterranean Bowl, Whole Grain, Chickpea and Black Bean Salad, Curried Cauliflower and Chickpea Tacos or Whole Wheat Pasta with Beans and Greens.

For these recipes and tips on the Mediterranean Diet visit medinsteadofmeds.com.
“Med Instead of Meds” was developed by nutrition and health professionals from NC State University and NC Division of Public Health. It’s called “Med Instead of Meds” because people who follow the Mediterranean Diet may be able to reduce the medications they are currently taking.

Resources

https://medinsteadofmeds.com/?s=chickpeas&submit=Search

https://medinsteadofmeds.com/category/videos/

Syracuse is a Family and Consumer Science team member and can be reached at NC Cooperative
Extension, Brunswick County Center 910-253-2610 or by email at clsyracu@ncsu.edu