If you’ve ever wondered what the difference is between a chickpea and a garbanzo bean…well, the answer is nothing. They’re the same legume! But the more widely used name around the world—chickpea—derives from the Latin word “cicer” (pea) and the less common name—garbanzo beans—derives from the Spanish word “algarroba.” It shouldn’t be surprising there are different names for this mighty little legume, as it has held a prominent role in the culinary traditions of many cultures. In fact, it’s likely no other bean or legume has been consumed as far back in time as the chickpea. Researchers note that it was consumed in Middle Eastern and Mediterranean cultures as early as 7,500 years ago. They first made their appearance in recorded history in 800 AD, when Charlemagne made reference to chickpeas grown in each manor plantation under his reign. Today, most of the world’s chickpeas are grown in India, but they may also be sourced from Pakistan, Russia, Turkey, or Ethiopia. They’re still a dietary staple in Middle Eastern countries, but they’re becoming increasingly popular in the United States, particularly in the form of hummus, the zesty dip that’s perfect for crudites, crackers, or toast. But don’t limit yourself just to hummus—chickpeas are great additions to stews, salads, casseroles, and other dishes. They have a buttery, almost nutty taste to them, and when they’re cooked thoroughly, they take on a creamy texture.
What makes chickpeas so great is not merely their taste or their culinary versatility—it’s their nutritional benefit. A 1-ounce serving of chickpeas has only 46 calories but is full of iron for transporting oxygen to your cells, folate for converting carbohydrates to energy, phosphorus for muscle contraction, manganese for nerve function, and potassium for controlling blood pressure. They’re packed with fiber to aid in digestion and keep you satiated between meals. Chickpeas are also a great vegetarian option for athletes because they have a 3:1 ratio of calories from carbohydrates to calories from protein, making them an ideal post-workout recovery food. Speaking of protein, chickpeas provide eight of the nine essential amino acids that you need in your diet. As plant sources of protein rarely offer all nine essential amino acids, most vegetarian protein sources are designated as incomplete proteins and therefore must be eaten in combination with other protein sources that will complement them. The only amino acid missing from chickpeas is methionine, which can be found abundantly in sesame seeds. As tahini (sesame seed paste) is an important ingredient in hummus, those following a plant-based diet can count on hummus as a complete protein. Homemade hummus is an easy and popular option for those who are looking for ways to use chickpeas around their kitchen (and seriously way better than the store-bought stuff), but it isn’t the only option. Don’t be afraid to use chickpeas in your next homemade veggie burgers or even chocolate chip cookies (seriously). From there, you’re only limited by your own creativity!
Chocolate Chip and Chickpea Cookies
Ingredients:
- 1 16-ounce can chickpeas, drained and rinsed
- 1 cup firmly packed brown sugar
- 1 cup granulated sugar
- 1 cup butter
- 2 large eggs
- 2 teaspoons vanilla extract
- 2 cups semisweet chocolate chips
- 1 cup chopped walnuts or pecans
- 2 cups all-purpose flour
- 3/4 cup old-fashioned oats
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon salt
Preheat the oven to 350 degrees and line a baking sheet with parchment paper. In a large mixing bowl, beat the granulated sugar, brown sugar, and butter until smooth. Add the eggs and vanilla and continue to mix. In a separate bowl, combine the oats, flour, salt, baking soda, and baking powder. Add the dry ingredients to the wet mixture. Add chickpeas and chocolate chips. Form the dough into rounded tablespoon-sized balls and place in rows along the baking sheet. Press to flatten. Bake for 10–12 minutes or until golden brown.
Hummus
Ingredients:
- 2 16-ounce cans of chickpeas, drained and rinsed
- 2 cups tahini
- 1/2 cup lemon juice
- 4 cloves garlic, minced
- 1/2 cup olive oil
Add all the ingredients to a food processor. Begin by pulsing until everything is mixed well, then process until smooth. Add some cold water if the consistency is too thick. Serve in a shallow bowl with a drizzle of olive oil on top. Warm pita bread, carrot sticks, and cucumber wedges make great dipping options.
Sundried Tomato and Spinach Chickpea Burgers
Ingredients:
- 1 16-ounce can of chickpeas, drained and rinsed
- 1/2 cup sundried tomatoes, chopped
- 2 cups baby spinach
- 1/4 cup chopped white onion
- 5 cloves garlic, minced
- 1 tablespoon milled flax seed
- 1/4 cup fresh basil
- 1/2 cup crumbled feta cheese
- 1 tablespoon cumin
- 1 tablespoon parsley
- 1 teaspoon salt
- 1 teaspoon pepper
- 1/2 cup olive oil
- Whole-grain hamburger buns and pesto (optional, for serving)
Chop the spinach into small pieces and steam until soft. Set aside. Mash the chickpeas using a potato masher until you have a soft but still chunky consistency. Add flax seed and stir until the mixture has thickened. Add tomatoes, onion, spinach, garlic, basic, cumin, parsley, salt, and pepper. Stir to combine. Add in feta cheese. Set the chickpea mixture in the refrigerator to rest for at least one hour. Remove from the fridge and form into 4 to 6 evenly sized patties. Warm a frying pan over medium heat and add the olive oil. Set the patties to sizzle in the frying pan for approximately 3 to 4 minutes on each side or until the center is warm and the outside is golden brown. Serve on toasted whole-wheat buns with pesto.
