Chickpeas, or garbanzos, are part of the legume family, and there are a few different types. They are commonly used to add protein to a meatless dish as they are rich in protein, zinc, and iron. Phytic acid (or phytate) is naturally found in legumes and may decrease the absorption of iron, zinc, magnesium, and calcium. Soaking, sprouting, or boiling the chickpeas has been found to help lessen this effect. Chickpeas contain bioactive compounds which may be beneficial to a person’s health. However, when buying canned chickpeas, it is recommended to choose “low salt/sodium” or “no salt/sodium added” cans. The chickpeas can also be drained and rinsed to reduce sodium consumption.
Growing chickpeas can benefit the soil they are in as chickpeas help recycle nitrogen and carbon, are drought-tolerant, and can help break disease and weed cycles. Chickpeas are found in stores as canned, dried, flour, or other chickpea-based products. Depending on what products a consumer buys, there are different storage and preparation methods.
Chickpeas are a versatile ingredient. Chickpeas can be pureed and added to soups. Chickpea flour can be used as part of a gluten-free baking recipe. Roasted chickpeas and flavored with spices can be a nutritious snack or topping to a dish. Homemade hummus can also be made as a side dish or snack. The liquid from soaked or canned chickpeas, called aquafaba, can be whipped into a dairy-free meringue or used as an egg substitute for baking.
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