Chickpeas (Garbanzo Beans)

A few months ago the New York Times had an article about Chickpea Anxiety- the constant need to buy a few more cans of chickpeas every time you go to the store just in case, only to come home to realize you have plenty of chickpeas at home. It was nice to know I was not alone in my chickpea anxiety, and it was telling home many people sent me the article the week it was published.

Chickpeas might be the top consumed legume in our home. Between hummus and my daughter's almost daily request for "crispy" chickpeas, we rip through 8-10 cans of chickpeas weekly.

If you are new around here... my name is Nora, and I am obsessed with beans and lentils. I am constantly cooking beans and trying to learn more about them. Check my bean category for more recipes and informational posts.

This post is all about this most essential ingredient, the chickpea!! I have structured it in order of most relevance to the average (not bean-obsessed) home cook, starting with general information about culinary applications and nutrition facts. For my fellow legum lovers, I have followed with more history, agricultural, and cultural context.

Jump to:

What's the Difference Between Chickpeas and Garbanzo Beans?
Best Culinary Uses
How to Serve Garbanzo Beans
How to Cook Dry Garbanzo Beans
Nutritional Value
Health Benefits of Chickpeas
the magical fruit
Historical Background and Cultural Context
sustainable agriculture
cultivation and agricultural
resources

are chickpeas and parbanzo beans the same? YES

What's the Difference Between Chickpeas and Garbanzo Beans?

The straightforward answer is that there's no difference between chickpeas and garbanzo beans—they are simply two names for the same type of pulse. Pulses are seeds of legume plants. The name "chickpea" is derived from the plant's Latin name, Cicer arietinum, while "garbanzo" likely originates from the Basque term garbantzu. (1)

Best Culinary Uses

Chickpeas, also known as garbanzo beans, are incredibly versatile and can be used in a variety of dishes. They are the star ingredient in hummus, a popular dip made by blending chickpeas with tahini, lemon juice, garlic, and olive oil. Chickpeas can also be roasted for a crunchy snack, added to salads for extra protein and texture, or used in stews and soups to enhance their heartiness. Their nutty flavor and firm texture make them suitable for curries, where they absorb spices beautifully. Additionally, chickpeas can be ground into flour to make gluten-free flatbreads, pastries, and even pasta. (2,3)

Common Name: chickpeas/ garbanzo beans
Aliases: ceci beans, chichi beans, gram, chana, or Egyptian pea
Texture: grainy texter, firmer beans
Size: 8-9mm
Shape: round heart shape
Color: light beige
Taste: mild, nutty

Common Name: chickpeas/ garbanzo beans

Aliases: ceci beans, chichi beans, gram, chana, or Egyptian pea

Texture: grainy texter, firmer beans

Size: 8-9mm

Shape: round heart shape

Color: light beige

Taste: mild, nutty

Substitutions

If you find yourself out of chickpeas, there are several substitutes you can use, but I would say it really depends on the recipe. Note that the chickpeas are different from many “common beans” like navy, black, kidney, and pinto beans, which are all of the same species, Phaselolus Vulgaris. Chickpeas are from a different genus, Cicer. You will be able to notice the difference in texture and taste when making substitutes in your recipe- but often still with delicious outcomes.

Cannellini beans, Great Northern beans, and navy beans can replace chickpeas in soups and stews due to their mild flavor. Black beans and kidney beans offer a comparable protein boost and hearty texture for salads and cold dishes. In recipes calling for chickpea flour, you can use other legume flours like lentil or pea flour, or even almond flour for gluten-free baking.

How to Serve Garbanzo Beans

There are so many different ways to enjoy chickpeas. Here are a few suggestions and some links I just added to my list of must-try recipes.

Hummus- I love making hummus!! It's one of the first things I make when anyone is coming over. It's so easy to wipe up, and I can get creative with flavors. Some of my favorites are cilantro jalapeno and dill pickle hummus. My kid's favorite is spicy hummus, so it's a go-to snack after school.

Salads- Growing up, we had canned chickpeas in salad- but once I discovered roasted chickpeas, there was no going back. They are great this salad with harissa roasted cauliflower and za'atar sweet sweet potatoes.

Sandwiches- chickpeas smash is a great filling for sandwiches. Here is a great buffalo chickpea wrap recipe, but it is also great with chopped herbs and pickled veggies. Fresh falafel might be one of the best things to put into a sandwich.

Buffalo Chickpeas Wrap

Soups, stews, and brothy beans-

chickpea curry soup with roasted cashews
lemony lentil and chickpea soup
Brothy Chickpeas with Calabrian Chili, Alison Roman
Creamy Greek Chickpea Soup, food by Maria

Bean salad-

3 Bean Salad Recipe

How to Cook Dry Garbanzo Beans

Cooking dry garbanzo beans requires a bit of preparation but is well worth the effort for their superior taste and texture. Start by sorting through the beans to remove any debris, then rinse them under cold water. In a large bowl, soak the beans overnight in plenty of water, as they will expand.

After soaking, drain and rinse the beans. Transfer the soaked chickpeas to a large pot, cover them with fresh water, and bring to a boil. Reduce the heat and simmer for about 1 to 1.5 hours, or until the beans are tender. Add salt during the last 30 minutes of cooking to enhance flavor.

Read more about how to cook dried beans where I cover how, why, plus all the tips and trick.

Tricks, Tips and Alterations:

Quick Soak- If you forgot to soak your garbanzo beans overnight, you can use the quick soak method: 1) Rinse the dried beans. 2) Boil: Place the beans in a pot and cover with water. Bring to a rapid boil for 2-3 minutes. 3) Soak: Remove from heat, cover, and let soak for 1 hour. Drain and rinse the soaking water before cooking.
Seasoning: Infuse cooked chickpeas with different flavors by simmering them with spices like cumin, coriander, or smoked paprika.
Texture: For a creamier texture, add a pinch of baking soda to the cooking water. This helps break down the beans' tough outer skin.
Freezing: Cooked chickpeas freeze well. After cooking, let them cool completely, then spread them out on a baking sheet to freeze individually before transferring them to a freezer-safe bag.
Water Hardness: The hardness of the water used for soaking and cooking chickpeas affects their texture. Soft water yields softer beans, while hard water can toughen the skins.
Gas Reduction: An overnight soak or hot soak method can help reduce the compounds in chickpeas that cause gas. Drain and rinse the beans after soaking, and start with fresh cooking liquid. This will help to remove gas-producing fibers and oligosaccharides, making them easier to digest.
Add Aromatics: Enhance the flavor of chickpeas by adding aromatics and spices to the cooking water. Chopped onion, celery, and carrot are great basics, but you can also add fresh herbs like thyme and oregano, spices like cumin or red pepper flakes, and other aromatics like green onions and bay leaves.

Nutritional Value

(4) Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (USDA)

Calories: 269 kCal
Fat: 4 g
Protein: 14 g
Carbohydrates: 44 g
Fiber: 12 g
Calcium: 80 mg
Iron: 5 mg
Magnesium: 78 mg
Potassium: 477 mg

Calories: 269 kCal

Fat: 4 g

Protein: 14 g

Carbohydrates: 44 g

Fiber: 12 g

Calcium: 80 mg

Iron: 5 mg

Magnesium: 78 mg

Potassium: 477 mg

Health Benefits of Chickpeas

Good Source of Protein

Chickpeas are an excellent source of plant-based protein, making them ideal for those who follow a vegetarian or vegan diet. A 1-cup serving provides about 14.5 grams of protein, which is on par with other legumes such as black beans and lentils. (4)

This protein content helps promote fullness and manage appetite, which can be beneficial for weight management, bone health, and muscle strength. Additionally, the protein quality in chickpeas is superior to some other legumes because they contain all essential amino acids except methionine. To ensure a complete protein profile, pair chickpeas with whole grains like quinoa or brown rice. (5,6,7)

High Fiber Content

Chickpeas are rich in dietary fiber, offering a range of digestive tract health benefits. They contain a soluble fiber called raffinose, an oligosaccharide fermented in the colon by beneficial bacteria like Bifidobacterium. During this fermentation process, a short-chain fatty acid called butyrate is produced. Butyrate helps reduce inflammation in the colon's cell walls, promotes regular bowel movements, and may play a role in preventing colorectal cancer by encouraging cell apoptosis. (8,9,10,11)

Aid in Weight Loss/Management

Studies suggest chickpeas can aid in weight loss and management. One study found that women who ate chickpeas before a meal experienced a significant reduction in appetite and calorie intake compared to those who ate white bread. Another study revealed that individuals who snacked on pretzels and chickpea-based hummus experienced a 70% reduction in appetite and a 30% increase in fullness. Regular consumption of chickpeas has been linked to a 53% lower likelihood of obesity and a 51% lower risk of elevated glucose levels. Additionally, those who included legumes like chickpeas in their diet lost 25% more weight than those who did not. (12,13,8,14)

Blood Sugar Control

Chickpeas have a low glycemic index (GI), which helps manage blood sugar levels. Diets rich in low GI foods promote better blood sugar control. The fiber in chickpeas slows down carb absorption, ensuring a steady rise in blood sugar rather than a spike. Protein-rich chickpeas also help maintain healthy blood sugar levels. In one study, eating 1.25 cups of chickpeas reduced post-meal blood sugar spikes by up to 36% compared to eating white bread. Another study found that participants who consumed chickpeas regularly had significant reductions in fasting insulin levels, which is crucial for blood sugar regulation. These benefits also contribute to a lower risk of diseases like diabetes and heart disease. (8,15,16)

Cancer Prevention

Regular consumption of chickpeas may reduce the risk of certain cancers. They may promote the body's production of butyrate, a fatty acid that reduces inflammation in colon cells, potentially lowering the risk of colon cancer. Chickpeas also contain saponins, plant compounds known to prevent the development of some cancers and inhibit tumor growth. Additionally, the vitamins and minerals in chickpeas, such as B vitamins, are linked to a reduced risk of breast and lung cancers. (17, 18)

Healthy Heart

Chickpeas are rich in minerals like magnesium and potassium, which support heart health by helping to prevent high blood pressure, a significant risk factor for heart disease. The soluble fiber in chickpeas also helps lower triglycerides and LDL (bad) cholesterol levels, both of which are associated with an increased risk of heart disease. According to a review of 26 studies, consuming at least one serving of legumes per day, including chickpeas, can significantly reduce LDL cholesterol levels. (19, 20, 21)

the magical fruit

Beans are rich in fibers called oligosaccharides, which are non-digestible, fermentable fibers that often lead to gas production. While this might seem undesirable, it's actually beneficial. These fibers bypass digestion in the upper gut and survive the acidic environment of the stomach, reaching the colon intact. There, beneficial bacteria ferment them, producing gas. This gas indicates that these healthy bacteria are being nourished, supported, and enhanced by the right food choices. This process helps prevent diseases in the gut and other organs. Fibers from beans that reach the gut intact and promote the growth and activity of beneficial microflora are also known as "prebiotics."

Research demonstrates that gut health plays a crucial role in our overall physical and mental health. Making these plant-based foods with these non-digestible fibers part of a daily diet can help maintain regularity and promote a healthy gut. (30)

here are some tips for reducing gas from eating beans:

Gradually increase your bean intake. Begin with 2 to 4 tablespoons of beans per day and slowly work up to the recommended ½ cup per day.
Drink more water daily as you increase your bean consumption.
When soaking dry beans before cooking, change the water multiple times. This helps remove the gas-producing fibers released into the soaking water.
Rinse canned beans (those without sauce) before eating or using in recipes. This also reduces the sodium content.
Cook with onions that may help break down gas-producing fibers.

Historical Background and Cultural Context

Chickpeas (Cicer arietinum), part of the subfamily Faboideae in the family Fabaceae, have a long and storied history. According to a 2023 study published in the journal Molecular Biology and Evolution, chickpeas were first domesticated in the Middle East. Evidence of this domestication, dating back to the 10th millennium B.C.E., has been found in el-Kerkh, Syria. From there, chickpeas spread to the western Mediterranean, Asia, and eastern Africa, including Ethiopia.

Chickpeas were integral to the Pre-Pottery Neolithic culture, which was among the first to develop farming. (22, 25)

Within geographical regions, chickpeas spread along "optimal geographical routes" facilitated by human activity rather than by simple diffusion. In other words, they didn't just spread like wild plants; humans carried them along trading routes. It's important to note that this diffusion occurred before the domestication of the horse and even before the invention of the wheel. Genetic studies of human populations have revealed significant migrations out of Anatolia, the homeland of the chickpea, dating back approximately 9,000 years. (23, 24)

Domesticated chickpeas come in two main varieties: Desi and Kabuli. Desi chickpeas are small, angular, and variegated in color, and are believed to be the oldest variety, originating in Turkey before being introduced to India. Kabuli chickpeas, which have large, beige, beaked seeds and are more rounded, were developed in India and are the most common variety today. Additionally, there are 21 different colors and several shapes of chickpea varieties.

sustainable agriculture

Chickpea cultivation is environmentally friendly. Chickpeas have the ability to fix nitrogen in the soil, which decreases the need for synthetic nitrogen fertilizers that can damage soils and water bodies. Additionally, chickpeas require less water compared to some other crops, making them a sustainable option for regions susceptible to drought.

cultivation and agricultural

India leads the world in chickpea production, but these versatile legumes are cultivated in over 50 countries. Chickpeas are categorized into two main types: Desi and Kabuli, distinguished by their seed size, color, and the thickness and shape of the seed coat. Desi chickpeas are smaller with angular seeds and thick coats that range from light tan and speckled to solid black. For human consumption, they require a specialized seed coat removal process called decortication, which involves adjusting the seed moisture level to facilitate the mechanical removal of the thick coat, leaving the seeds resembling small yellow peas.

Kabuli chickpeas, also known as garbanzo beans in the U.S., feature larger seeds with thin, paper-like coats ranging from white to pale cream to tan.

Chickpea plants stand erect and resemble bushes with primary, secondary, and tertiary branching. They have an indeterminate growth habit, meaning they continue to flower and set pods as long as conditions are favorable. Pods appear on the primary and secondary branches and the main stem, with each pod typically containing one seed in Kabuli types and often two seeds in Desi types.

Chickpeas thrive in fertile sandy loam soils with good internal drainage. They are a cool-season annual crop, performing best at daytime temperatures of 70 to 80°F and nighttime temperatures of 64 to 70°F. Their deep taproot system allows them to withstand drought conditions by accessing water deeper in the soil. Chickpeas generally mature in about 120 days.

Wow, that was quite an adventure! Every time I set out to create a comprehensive guide on a type of bean, I find myself diving down multiple rabbit holes, uncovering fascinating studies and articles about the incredible benefits beans offer for our health and the environment. Plus, I always end up with a longer list of must-try recipes. So, stay tuned for more chickpea content coming your way. Don’t forget to follow me on Facebook, Instagram, and Pinterest for updates!