Chickpeas: A Helpful Guide to the Powerhouse Pulse, Plus 30 Tasty Recipes

Discover why we can’t get enough of these versatile little legumes

Food Editor at Kitchen Stories

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Chickpeas, garbanzo, gram, or ceci—whatever you call it, there’s no arguing that these little legumes are incredibly adaptable and delicious. They’re popular in South Asian and Middle Eastern cuisines, and make a fantastic affordable and nutrient-rich choice for vegan and vegetarian cooking.

You might be familiar with a few of their signature dishes: hummus (chickpea and tahini paste), falafel (spiced ground chickpeas that are shaped and fried), chana masala (stewed chickpeas with aromatics and spices), or pakora (a flavorful Indian snack of vegetables, cheeses or meats battered in chickpea flour).

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What are chickpeas?

Chickpeas are a type of legume or, more technically, a pulse—the term for the edible seed of a plant in the Fabaceae family, which also includes peas, lentils, soybeans, and peanuts. There are two main varieties: Kabuli chickpeas are the larger of the two and beige-colored throughout, whereas desi are darker, smaller chickpeas with yellow interiors.

Are chickpeas good for you?

Chickpeas are dense with nutrients like protein, fiber, folate, and iron, making them a great, healthy substitute for meat. It’s important to note that cooked dried chickpeas are significantly higher in iron, folate and amino acids, and lower in sodium, than canned chickpeas. So, preparing them from scratch is definitely the more nutritious option. However, canned chickpeas are undeniably the more convenient choice.

Chickpea pancake with caramelized onion and feta

Dried chickpeas vs. canned chickpeas

Struggling to decide whether to take the time to soak dried chickpeas over the convenience of popping a can? You don’t have to! There’s both room and reason to stock both chickpea products in your pantry.

Prepping dried chickpeas

If the thought of having to remember to soak your chickpeas the night before makes you anxious, don’t let it. Once rehydrated and cooked, dried chickpeas have a wonderfully nutty flavor, creamy (but not mushy) texture, and make a perfectly smooth hummus, flavorsome falafel, or tender stew. While canned chickpeas can of course be subbed in if you’re looking for a speedy option, you’ll never regret making the (small) effort to prepare dried chickpeas. Find more reasons to choose dried beans here.

Tip: When buying dried chickpeas, double-check the package or bulk bin to make sure the beans are whole, unblemished, and completely dry.

How to soak, cook, and store dried chickpeas

Step 1: Soak your dried chickpeas in a large bowl of cold water. The water should be at least 2 in. (5 cm) above the chickpeas. Some people add a little baking soda to counteract hard water and help tenderize the beans. It’s also thought to reduce gas. Place a clean kitchen towel over the bowl and leave to soak for 8 hours, or overnight.

Step 2: Strain the chickpeas and rinse gently, then transfer to a pot with plenty of salted water. You can also infuse the chickpeas with more flavor by boiling them with spices or herbs like bay leaves, cumin seeds, black peppercorns, garlic cloves, or turmeric.

Step 3: Bring to a boil, then reduce and simmer for approx. 60–90 min. or until they reach the desired tenderness. Let them cool completely before storing.

One-pot creamy chickpea and spinach curry

How to store cooked chickpeas?

Once boiled and cooled, chickpeas can be stored in an airtight container in the refrigerator for up to four days. Alternatively, you can freeze them by first gently patting them dry with paper towels and transferring them to a resealable freezer bag. Make sure to only fill the bag with as many chickpeas as it can handle in a flat, single layer, as this keeps them separate and makes it easier for you to portion them out for use later.

Prepping canned chickpeas

A can of chickpeas deserves a place in every pantry, as they make a quick and hearty addition to various weeknight salads and curries. They’re also easy to fry up with spices for a savory snack or topping for soups and toast. Because they’re precooked, prepping them is as easy as popping the lid, draining, and rinsing them.

Tip: Whatever dish they’re destined for, keep in mind that canned chickpeas are already salted, and that they do not stand up well to long cooking times.

Aquafaba

Aquafaba is a recent discovery (said to have been made in 2014) that’s found its way into many dessert and cocktail recipes. It’s the viscous liquid from a can of chickpeas (or other beans) and it’s most commonly used as a replacement for egg whites.

Try it out in any of the following ways:
– Meringues
– Mousses
– Cake batters
– Brownie batters
– Or… shaken into a foamy top for cocktails (a personal favorite!)

Try it for yourself and we’ll bet you’ll never drain a can of chickpeas the same way again.

Vegan chocolate mousse with aquafaba

Chickpea flour

Chickpea flour, also called ‘gram’, is a great alternative to refined wheat flour as it is full of valuable vitamins, minerals, and antioxidants. It’s also gluten-free and 25% lower in calories than wheat flour, making it suitable for a range of dietary preferences. It’s incredibly versatile, and can be used to make a range of breads and baked goods, battered vegetable fritters, and sauces and stews thanks to its thickening properties.

Of course you can buy the flour in most supermarkets but, with the right tools, making it from scratch is simple.

Homemade chickpea flour:
1. Add dried chickpeas to a food processor and process to form a floury powder.
2. Sift the mixture through a fine sieve set over a bowl.
3. If you have a spice or coffee grinder, process the flour once more into a super fine texture and sift again.
4. Store in an airtight container as you would any other flour.

5-ingredient chickpea pancakes with fennel and olives

Get cooking with these chickpea recipes

No matter which way you work with chickpeas, the outcome is certain to be delicious. The mild flavor and creamy texture of chickpeas makes them perfect for many flavorful and satisfying dishes. Here are some of our favorite ways to use chickpeas.