Hummus is without a doubt the most famous chickpea recipe worldwide. While it’s loved for its creaminess and rich, garlicky flavor, there’s so much more that you can do with these round yellow seeds called chickpeas.

From salads, stews, and spreads, to stir-fries, bread flour, and even desserts, chickpeas are an incredibly versatile kitchen staple that can be used in so many different and creative ways. They have a mild, slightly nutty flavor that blends in well with a large variety of dishes, ingredients, and spices.

Chickpeas, also known as garbanzo beans, are an important ingredient in many cuisines around the world, from India to the Middle East, Africa, and even Central and South America.

In this Ultimate Guide to Chickpeas, you will learn about:

• What are chickpeas are and how they are grown
• What are the benefits of chickpeas
• Store-bought vs cooked chickpeas
• How to cook chickpeas
• How to store chickpeas 

What are Chickpeas and How Are They Grown?

Chickpeas are legumes, more specifically pulses. Legumes are flowering plants in the Fabaceae family. Pulses are part of a legume plant and refer to the dry, edible seeds that grow within the pods. Legumes are some of the most widely cultivated plants in the world, including chickpeas, beans, lentils, soybeans, and peanuts.

Chickpeas are naturally grown in a subtropical or tropical climate since they develop best in a warm and humid climate. The chickpea plant grows 50 to 60 cm high, its pods contain around 2-4 seeds. These seeds are what we know as chickpeas.

Most chickpeas are grown in India where they are an essential staple of local cuisine. India accounts for around 70% of the world’s chickpea cultivation. Other important regions where chickpeas are grown include Australia, Pakistan, the Middle East, the Mediterranean, Mexico, and the USA.

There are two different types of chickpeas: Desi and Kabuli. Desi chickpeas are smaller, have a darker color and thicker coat, while Kabuli chickpeas have a light, creamy color and a smoother coat.

Kabuli chickpeas are more common in Europe, the Middle East, and Northern Africa, while Desi beans are mostly grown in Mexico, India, and parts of Africa.

Chickpeas have been cultivated for millennia. The earliest records of domesticated chickpeas date back as much as 7.000 B.C. They were first grown in the Fertile Crescent, a region spanning modern-day Iraq, Syria, Israel, and Egypt.

Benefits of Chickpeas

Chickpeas are a good source of dietary fiber and plant-based protein. On top of that, they are also rich in B-Vitamins, minerals, and trace elements.

The nutritional profile of dried chickpeas

100 grams of dried chickpeas contain:

• 61 grams of carbohydrates, of which 
• 17 grams is dietary fiber
• 19 grams of protein
• 6 grams of fat

On top of that, 100 grams of dried chickpeas also contain:

• 517 mcg vitamin B1 (47% of RDA*)
• 560 mcg vitamin B6 (40% of RDA)
• 5.8 mg vitamin E (42% of RDA)
• 126 mg magnesium (36% of RDA)
• 332 mg phosphorus (47% of RDA)
• 6.080 mcg iron (49% of RDA)
• 2.713 mcg manganese (78% of RDA)
• 448 mcg copper (36% of RDA)

*RDA = Recommended Daily Allowance

Chickpeas, therefore, pack several health benefits: they can help to control hunger, balance blood sugar, and can improve digestion.

This mainly has to do with the amount of fiber and slowly digestible carbohydrates. The fiber content helps to slow down digestion which can make you feel more satisfied and full for longer after a meal.

This type of fiber is also beneficial for your digestive tract and gut microbiome as it helps to feed beneficial bacteria.

Chickpeas also have a low glycemic index of 28, meaning that it only raises your blood sugar slightly.

Overall, chickpeas can be considered a great addition to your diet. 

Store-bought vs Cooked Chickpeas

You can buy chickpeas either pre-cooked, or you can cook them yourself.

While store-bought chickpeas are convenient and readily available in most supermarkets, cooking chickpeas yourself at home packs some important benefits.

First of all, cooked chickpeas are way more flavorful than their pre-cooked counterparts. While store-bought chickpeas can seem a little bland at times, home-cooked chickpeas are rich and full of aromas instead.

Second, cooking chickpeas at home more budget-friendly: dried chickpeas can be bought in bulk and they tend to be cheaper.

Lastly, you can play around with the texture of your chickpeas. While a shorter cooking time gives you more bite, increasing the cooking time will give you a softer, smoother texture.

If you’re pressed for time, or you only want a smaller amount of chickpeas in your next dish, then going for the store-bought version makes more sense.

In general, though, we would recommend you to cook your own chickpeas at home.

How to Cook Chickpeas

Step 1: Soak the chickpeas for 8  to 12 hours

Simply add the chickpeas to a large pot or bowl and cover them with water. Make sure that they are covered with enough water, around 5-6 cm on top. They will almost double in size during the soaking process.

You could add salt to your soaking water. This will help to improve the flavor and texture of your final chickpeas. If you add salt, you would add around 10 to 15 grams of salt per liter of water.

Let them soak at least 8 to 12 hours, preferably overnight. The soaking process not only shortens the cooking time but also helps to reduce phytic acid and improves the availability of nutrients.

Step 2: Rinse the chickpeas with water

Before boiling your chickpeas, you want to get rid of the soaking water. Add the chickpeas to a colander and rinse them well with cold water.

Step 3: Cook the chickpeas for 1-2 hours

Add your soaked chickpeas to a large pot, then fill in cold water. Make sure they are covered fully, the water should be around 5-6 cm above the chickpeas (depending on the size of the pot and the quantity you prepare).

Add salt to the water. Again, go for around 10 g for every liter of water.

Bring the water to a boil, let it boil for 3-5 minutes, then bring the heat down to a simmer. Let the chickpeas simmer for 1 to 2 hours. The longer you cook your chickpeas, the softer they become.

Check every 20 to 30 minutes to see if you need to add more water. Stir occasionally to make sure that your beans don’t stick to the bottom of the pot.

And that’s it.

Always taste your beans before taking them out. Do they have the right consistency? If they’re still too hard, leave them in for another 20 to 30 minutes.

After your chickpeas have cooked properly, add them to a colander and rinse them properly.

Congratulations! Your chickpeas are ready to eat!

How to Store Chickpeas

How to store dried chickpeas

Storing dried chickpeas is fairly easy and straightforward. Since the chickpeas are dry, they won’t spoil easily.

Still, once a package is opened, make sure to keep them in an airtight container. We recommend tall glass jars that can be closed with a lid.

Avoid a moist environment: you want to keep them dry. Moisture could lead to mold. 

If stored properly, you can keep dried chickpeas for up to 2-3 years. Still, it is best to prepare them within the first year so you eat them as fresh as possible.

How to store cooked chickpeas

Cooked chickpeas can be kept in the fridge for 3-5 days. Make sure to keep them in a container closed with a lid.

Let them dry as much as possible before storing them. You could also pat them dry with a kitchen or paper towel. 

If your cooked chickpeas start to smell or taste off after a few days in the fridge, it is a sign that they have gone bad. Always test them first by smelling or trying just to ensure they are still good to eat.

Do you want to cook with lentils, as well?

Make sure to check out our “Ultimate Guide To Lentils”.