Chickpeas, also known as garbanzo beans, are one of the most versatile and nutritious staples you can keep in your pantry. These small, nutty legumes have been a cornerstone of Middle Eastern, Mediterranean, and Indian cuisines for thousands of years. Whether you are a dedicated vegan or a meat-eater looking to reduce your carbon footprint, learning how to eat chick peas effectively can transform your daily meal prep from mundane to extraordinary.
The beauty of the chickpea lies in its structural integrity. Unlike some lentils that turn to mush when cooked, chickpeas maintain a firm, satisfying bite. They are also a blank canvas for flavor, capable of absorbing spices, citrus, and oils with ease. In this comprehensive guide, we will explore the various ways to prepare, cook, and enjoy this plant-based protein powerhouse.
Understanding Your Options: Canned vs. Dried
Before you can master how to eat chick peas, you need to decide which form to buy. Both canned and dried varieties have their merits, and the choice often depends on how much time you have and the specific texture you desire.
The Convenience of Canned Chickpeas
Canned chickpeas are a lifesaver for busy weeknights. They are pre-cooked and ready to eat straight out of the tin after a quick rinse. When using canned chickpeas, it is important to drain them in a colander and rinse them under cold water. This removes the excess sodium and the metallic taste sometimes associated with the canning process.
The liquid inside the can, known as aquafaba, shouldn’t always be tossed down the drain. This viscous liquid is a fantastic vegan egg substitute. You can whip it into meringues, use it as a binder in baking, or add it to homemade mayonnaise.
The Quality of Dried Chickpeas
If you have a bit more time, dried chickpeas are often superior in flavor and texture. They are also significantly more economical. Dried beans allow you to control the salt content and the firmness of the final product.
To prepare dried chickpeas, you generally need to soak them overnight in plenty of water. This softens the outer skin and reduces the cooking time. Once soaked, you can simmer them on the stove for about 60 to 90 minutes until they reach your desired tenderness. For those with a pressure cooker or an Instant Pot, this process can be cut down to about 35 minutes without an overnight soak.
Delicious Ways to Prepare and Eat Chick Peas
Once your chickpeas are ready, the culinary possibilities are nearly endless. Because they work well in hot, cold, sweet, and savory dishes, you can incorporate them into every meal of the day.
Roasting for a Crunchy Snack
One of the most popular ways to eat chickpeas in recent years is by roasting them. Roasted chickpeas are a healthy, high-fiber alternative to potato chips or nuts. To achieve the perfect crunch, ensure your chickpeas are bone-dry before tossing them with oil and spices.
Spread them on a baking sheet and roast at 400°F for about 20 to 30 minutes. You can go for a savory profile with cumin, smoked paprika, and garlic powder, or a sweet version with cinnamon and a touch of maple syrup. The key is to add the spices after roasting or during the last five minutes to prevent the seasonings from burning.
Blending into Creamy Hummus
It is impossible to discuss chickpeas without mentioning hummus. This iconic dip is made by blending cooked chickpeas with tahini (sesame paste), lemon juice, garlic, and olive oil. To get that ultra-smooth, restaurant-style texture, many chefs recommend peeling the chickpeas. While tedious, removing the translucent skins results in a much silkier puree. Alternatively, overcooking the chickpeas slightly until they are very soft can achieve a similar effect without the manual labor.
Adding Bulk to Salads and Grain Bowls
If you want a quick way to make a salad more filling, toss in a handful of chickpeas. They pair exceptionally well with Mediterranean flavors like cucumber, tomato, feta cheese, and olives. For a warm grain bowl, combine chickpeas with quinoa or brown rice, roasted vegetables, and a creamy tahini dressing. The protein and fiber content in the chickpeas will help keep you full much longer than a standard green salad.
Incorporating into Hearty Stews and Curries
In Indian cuisine, chickpeas are the star of Chana Masala, a spicy and tangy tomato-based curry. Chickpeas are excellent for slow-cooked dishes because they hold their shape even after simmering for a long time. They soak up the juices of the stew, becoming little flavor bombs. You can add them to Moroccan tagines with apricots and cinnamon or to a classic vegetable soup for added texture.
Modern and Creative Chickpea Hacks
Beyond the traditional methods, modern plant-based cooking has found innovative ways to utilize chickpeas.
The Chickpea “Tuna” Salad
By lightly mashing chickpeas with a fork or pulse-processing them in a food processor, you can create a texture remarkably similar to flaked tuna. Mix the mashed chickpeas with vegan mayo, diced celery, red onion, a squeeze of lemon, and a bit of dried dill or crushed seaweed (nori) for a “sea” flavor. This makes for an incredible sandwich filling that is entirely fish-free.
Chickpea Flour in Baking
Chickpeas aren’t just for eating whole. Chickpea flour, also known as gram flour or besan, is a staple in gluten-free cooking. It can be used to make savory pancakes (socca), used as a thickener for gravies, or even used to make “tofu” (Shan tofu). It has a high protein content and a distinct, nutty flavor that adds depth to savory baked goods.
Sweet Chickpea Treats
It might sound unusual, but chickpeas can even be used in desserts. Because of their mild flavor and starchy texture, they can be blended into brownie batter or cookie dough to add nutrition without compromising taste. “Cookie dough hummus,” made with chickpeas, almond butter, maple syrup, and chocolate chips, has become a viral sensation for those looking for a healthier way to satisfy a sweet tooth.
Storage and Meal Prep Tips
To make chickpeas a regular part of your diet, it helps to have them ready to go.
- Refrigeration: Cooked chickpeas will stay fresh in an airtight container in the fridge for up to 5 days.
- Freezing: If you cook a large batch of dried chickpeas, you can freeze them. Spread them on a baking sheet to freeze individually first (this prevents them from clumping), then transfer them to a freezer bag. They will last for up to 6 months.
- Canned Storage: Once a can is opened, transfer any leftover chickpeas and their liquid to a glass jar or plastic container. Never store open cans in the fridge, as the metal can leach into the food.
Frequently Asked Questions
- Do I have to peel chickpeas before eating them?
No, you do not have to peel them. The skins are perfectly edible and contain a good amount of fiber. Most people only peel chickpeas when they want to achieve an exceptionally smooth texture for hummus or certain gourmet purees. For salads, stews, and roasting, keeping the skins on is the standard and most nutritious approach.
- Can you eat chickpeas raw?
It is not recommended to eat raw dried chickpeas. They are extremely hard and can damage your teeth, and like many legumes, they contain natural toxins and sugars that are difficult to digest unless cooked. However, you can eat “sprouted” chickpeas raw if they have been handled safely, though most people find the flavor and texture much better when they are boiled, steamed, or roasted.
- Why do chickpeas give some people digestive upset?
Chickpeas contain complex sugars called oligosaccharides that the human body cannot fully digest. When these reach the large intestine, bacteria ferment them, producing gas. To minimize this effect, always rinse canned chickpeas thoroughly. If cooking from scratch, soaking the beans for at least 12 to 24 hours and changing the soaking water several times can significantly reduce the compounds that cause bloating.
- Is the liquid in the chickpea can safe to use?
Yes, the liquid (aquafaba) is safe to eat. In fact, it is a highly prized ingredient in vegan cooking. However, because it can be high in sodium and contains the same gas-producing sugars mentioned above, some people prefer to discard it and rinse the beans. If you are watching your salt intake, look for “low sodium” or “no salt added” canned varieties if you plan to use the liquid.
- How do I know when dried chickpeas are fully cooked?
The best way to tell is the taste test. After simmering for about an hour, take a chickpea out and press it between your thumb and forefinger. It should be soft and creamy all the way through with no chalky or hard center. If it still feels grainy or firm, continue simmering and check every 10 to 15 minutes. The age of the dried beans can affect cooking time; older beans take much longer to soften.