Chickpeas, or garbanzo beans, are an important food in South and Central America, India, and Africa. In the past few years, chickpeas have been growing in popularity. Still, many consumers are unfamiliar with these so-called beans, so let’s learn about what chickpeas have to offer!

It’s surprising that chickpeas didn’t grow in popularity sooner as they have an impressive nutrition profile. Chickpeas provide a variety of vitamins and minerals, as well as serving as a decent source of fiber and protein. Fiber and protein work synergistically to slow digestion, which helps you feel full for longer. The soluble fiber in chickpeas may help improve blood glucose control and increase healthy gut bacteria. 

Think of a classic beany flavor but with a touch of nutty and earthy flavor; that’s what a chickpea tastes like. They taste similar to cannelloni and pinto beans and there are various ways to incorporate chickpeas into your diet. They can be added to soups, salads, and stews. In a blender or food processor, chickpeas can be ground and added to veggie burgers or meatless meatballs. For an easy and tasty snack, try seasoning and roasting chickpeas in the oven. Or, blend chickpeas and make your own hummus spread or dip. Try out these recipes to incorporate chickpeas into your diet! 

Pasta Salad With Spinach, Chickpeas, and Tahini

By Anita Schecter

Ingredients

For Salad:

1/2 pound dry pasta, any shape

1 cup chickpeas, rinsed and drained

1 1/2 cups baby spinach leaves

For the Dressing:

2 tablespoons finely chopped garlic scapes, or 1 clove garlic, peeled and finely minced

3 tablespoons olive oil

1 tablespoon fresh lemon juice

1 tablespoon tahini

3 to 4 tablespoons water

Pinch red pepper flakes, to taste

1/4 teaspoon dried oregano

1/4 teaspoon freshly ground black pepper

Kosher salt, to taste

Steps to make it:

1. Add pasta to a large pot of boiling salted water and cook according to package directions. Drain cooked pasta and return to pot. Stir in rinsed and drained chickpeas as well as baby spinach leaves. The residual heat of the pasta will cook spinach down a bit.

2. Make dressing by whisking together chopped garlic scapes or minced garlic, olive oil, fresh lemon juice, sesame paste, water, red pepper flakes, dried oregano, ground black pepper, and salt.

3. Toss pasta, spinach, and chickpeas with dressing and serve at room temperature.

Roasted Chickpeas With Parmesan Cheese

By Jolinda Hackett

Ingredients

2 tablespoons olive oil

2 (15-ounce) cans chickpeas, drained, rinsed

1/2 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

1 tablespoon chopped fresh rosemary

3 tablespoons freshly grated Parmesan cheese

Steps to make it:

1. Preheat oven to 400 F and line a large rimmed baking sheet with aluminum foil.

2. Lightly pat chickpeas dry with a paper towel (or you can also use a salad spinner for this, if you have one), and place in a large bowl.

3. Drizzle chickpeas with olive oil and sprinkle with salt and pepper. Toss very gently in order to coat chickpeas with oil and salt as evenly as possible.

4. Arrange chickpeas in a single layer on foil-lined baking sheet and bake for 15 minutes.

5. After 15 minutes, remove pan from oven, and shake lightly to stir chickpeas, then bake for another 15 minutes.

6. Remove pan from oven again and sprinkle the chickpeas evenly with rosemary, then bake for an additional 8 to 10 more minutes, until chickpeas are crunchy.

7. Finally, remove chickpeas from oven, and while they’re still hot, sprinkle Parmesan cheese over chickpeas evenly, and gently toss to combine and coat.