Chickpeas, that culinary gem that is easy to cook, rich in protein, that takes care of our weight, and heart and prevents diseases such as diabetes. With interesting nutritional values, it is worth stopping to learn about the properties and benefits of this legume.
Chickpeas are legumes rich in protein, with a moderate carbohydrate and calorie content, and of great interest for vegan diets and for athletes. In addition, like other legumes such as lentils, peas, soybeans or beans, they do not contain gluten, making them suitable for celiacs. Their versatility is so unique that chickpea flour can even be used to make bread and pastries.
What are chickpeas?
Chickpeas ( Cicer arietinum L. ) are legumes originating from the Mediterranean and Western Asia. They are known for being rich in protein, fibre, and gluten-free. Suitable for celiacs, they are also a highly valued food among vegans and vegetarians.
Of the 70 million tons of legumes grown worldwide, chickpeas represent more than 20%. At an international level, India leads the way, while within Europe, Spain produces 70% of the chickpeas consumed. Chickpeas are capable of growing in semi-arid areas, with low humidity and in a temperature range from 15ºC to 35ºC. An ease of cultivation that continues to make it a culinary gem.
Origin and history of chickpeas
The antiquity of its cultivation is also remarkable. It is known that chickpeas were already consumed more than 9,000 years ago, along the Euphrates River. At least, this is what the remains of seeds of this legume found in archaeological sites in the region suggest.
These clues add to texts such as those of Columela, the Roman agronomist who made clear in his books on agriculture the multiple uses of chickpeas in the Roman Empire. In Spain, they not only spread as an accessible ingredient for sustenance but also became part of one of the most iconic recipes, the stew. Today, they continue to be a highly valued legume for their easy culinary use and nutritional properties.
Types of chickpeas
As for the types, not always known, there are mainly three lines in the world, from which most regional varieties are born. These three families of chickpeas are:
- The Desi or deshi chickpea is the smallest, yellow or black in colour, and widely distributed in India and South Asia.
- The Kabuli chickpea is larger, cream-coloured, and well adapted to different regions of the world, from the Mediterranean to Central Asia, and is also a successful crop in countries such as Mexico.
- The Gulabi chickpea, of which there are fewer records, but according to the Spanish Ministry of Agriculture, it corresponds to a small, smooth, light-colored chickpea.
In Spain, five main types are grown from these varieties: Castellano and Blanco Lechoso chickpeas, which are larger and wrinkled, Venoso Andaluz, Chamad, and Pedrosillano, the latter of the Desi variety and one of the most appreciated for its small size and quality.
Nutritional values of chickpeas
A look at the world of legumes always includes a look at their valuable nutritional information. In the case of cooked chickpeas, they contain between 18.7 and 25 g of carbohydrates per 100 g of portion. As for the rest of the macronutrients, they are not far from the legume with the most protein, which is soybeans (green soybeans can also be considered). To be able to make comparisons, one should think of peanuts that contain about 25 g of protein in 100 g, or tofu or cooked soybeans that contain about 12 g of protein, while 100 g of cooked chickpeas contain almost 9 g of protein, more than peas or cooked quinoa but less than those other foods.
On the other hand, chickpeas are not the legume with the fewest calories – lentils are (116 kcal) – but the 164 kcal provided by 100 g of cooked chickpeas fit perfectly into a healthy eating pattern. In fact, a good plate of chickpeas with vegetables has between 85 and 95 kcal, a very low value for such a nutritionally rich dish.
Chickpeas are also known for their potassium content, up to 797 mg of potassium in dried chickpeas and 335 mg in cooked chickpeas, which is equivalent to between 10 and 35% of the recommended daily amount.
Even with all their virtues, chickpeas do not escape comparisons. A common doubt is whether to prioritize chickpeas or lentils. This is what the data tells us: chickpeas have slightly more calories than lentils, 164 kcal versus 116 kcal, and the cooked version of lentils and chickpeas provides about 7–8 g of protein. Thus, chickpeas have more calories than lentils and lentils have more protein than chickpeas, around 1 g or 2 g per 100 g depending on the variety. The difference is so subtle that it would not be coherent to do without one or the other because of it. The best thing is to start preparing chickpea hummus and lentil hummus to take advantage of these excellent legumes. Of course, if we prepare a good falafel, whether with raw and soaked chickpeas or lentils, we double the protein content in both cases.
Another question, of particular relevance for athletes and vegans, is which has more protein, chickpeas or chicken? To answer this question, we must remember that when we talk about protein, it is not just a question of quantity but also of quality. Chickpeas are indisputably rich in protein (between 9 and 18 g), but they lack the amino acid methionine. In addition, their PDCAAS (Protein Digestibility Corrected Amino Acid Score), which tells us the proportion digested and absorbed, is 0.5 out of 1, and their DIAAS (Digestible Indispensable Amino Acid Score), which looks in greater detail at the amount absorbed in the intestine, is 76%, a very good value for a vegetable source but which cannot be compared with the 0.94 of PCDAAS and the 100% of DIAAS of chicken. So the simple answer is that chicken contains more protein, of higher quality, and is better digested, but chickpeas are an excellent source of protein and minerals, highly recommended to be consumed two or three times a week.
Below, to make our choices easier is a table with the nutritional values of dried chickpeas, cooked chickpeas, and canned chickpeas:
| Dried Chickpeas | Cooked Chickpeas | Canned Chickpeas | |
| Energy (kcal) | 336 | 164 | 133 |
| Proteins (g) | 19 | 8,9 | 7,2 |
| Carbohydrates (g) | 49 | 18,7 | 14 |
| Fats (g) | 6,3 | 2,5 | 2,9 |
| Fibra (g) | 15 | 13,6 (54% CDR) | 4,1 (16,1% CDR) |
| Potassium (mg) | 1000 | 335 (13% CDR) | 110 (4% CDR) |
| Iron (mg) | 6.8 (37 – 80% of CDR) | 2,8 (15-30% CDR*) | 2,8 (15-30% CDR*) |
| Zinc (mg) | 2 (22% of CDR*) | 1,2 (15% CDR*) | 1,2 (15% CDR*) |
| Phosphorus (mg) | 310 (44% of CDR) | 132 (18% CDR) | 85 (12% CDR) |
| Folates (mcg) | 185 (46% of CDR) | 100 (25% CDR*) | 67 (16% CDR*) |
| Vitamina B6 (mg) | 0.15 (10% of CDR) | 0,14 (9,3% CDR) | 0,04 (2,6% CDR) |
*This RDI value does not take into account the variability in the absorption of these minerals due to the antinutrients present in chickpeas.
Properties of chickpeas
Chickpeas are rich in protein, fibre, and minerals. If they are cooked, they contain moderate amounts of calories and carbohydrates, and their versatility allows us to enjoy them both as a healthy snack and as a main dish. Below is a summary of the main properties of chickpeas.
Rich in protein
One of the most remarkable properties of chickpeas is their high protein content. We are talking about up to 19 g of protein per 100 g of chickpeas, depending on whether they are canned, cooked or dried. It is not far from the champion of protein sources, which is chicken with 27 g per 100 g serving, or from the 9–12 g of protein found in tofu or cooked soybeans. So, knowing that we will get a complete and high-quality protein by mixing chickpeas with cereals, eating hummus with pita or a good stew in autumn with chickpeas accompanied by bread is a delicious way to ensure our protein intake. For vegans and vegetarians, remember that hummus also includes the extra calcium from tahini, so there is no reason not to eat it daily!
Rich in dietary fiber
Dietary fibre is a long-studied component, both in its soluble and insoluble forms. And guess what? Both forms are present in chickpeas. The presence of insoluble fibre in chickpeas helps prevent constipation and improves the health of the microbiota. The somewhat lower percentage of soluble fibre helps regulate blood sugar and increases the feeling of satiety.
Rich in minerals
Chickpeas provide between 10 and 30% of the recommended daily amount of minerals such as iron, zinc, and phosphorus. This property is overshadowed by the presence of anti-nutrients that reduce the absorption of minerals. Even so, thanks to processes such as soaking and long cooking, we manage to reduce the anti-nutrients to such an extent that chickpeas continue to provide interesting amounts of minerals.
Benefits of chickpeas
Thanks to all its properties, eating chickpeas provides interesting health benefits such as weight loss, prevention of type II diabetes or better cardiovascular health. In addition, some of its components have also been studied for their possible protective capacity against cancer.
Lose weight
Yes, yes, absolutely yes. Chickpeas contribute to weight loss in a healthy way. They are filling, rich in protein and their caloric content is what is expected of a main meal. On the other hand, various studies have shown that the prolonged consumption of legumes and nuts contributes to maintaining body weight.
Prevents diabetes
Chickpeas have a low glycemic index, so their consumption does not cause high blood sugar spikes. Thanks to this, they can help maintain stable blood glucose and insulin levels, the main factor in the development of type II diabetes.
Improving cardiovascular health
Eating chickpeas can reduce total and LDL (bad) cholesterol levels, thus improving cardiovascular health and reducing the risk of heart disease. They are also rich in potassium and magnesium, which are essential for maintaining healthy blood pressure levels.
Possible anti-cancer benefits
Chickpeas contain bioactive compounds such as saponins, which have been shown to have protective effects against certain types of cancer, such as colon cancer. Thus, although it may seem contradictory, because this type of compound prevents the absorption of minerals such as iron, eating legumes such as chickpeas two or three times a week could be ideal to take advantage of their virtues without jeopardizing our mineral requirements.
Contraindications of chickpeas
Chickpeas are not recommended for people who suffer from digestive sensitivity and/or intestinal disorders, since the content of anti-nutrients such as lectins could aggravate the discomfort. They are also contraindicated for patients with irritable bowel syndrome, SIBO, and intestinal disorders who could be affected by the high FODMAP content of chickpeas.
In addition, antinutrients also interfere with the absorption of minerals such as iron, so caution is required if we suffer from anemia. Finally, it is clearly contraindicated for people with allergies to chickpeas and legumes, although the incidence of the latter is low.
Culinary uses of chickpeas
The versatility of chickpeas translates into frying, cooking, seasoning, and baking. Whether they are cumin-spiced chickpeas or crunchy curry chickpeas, their chameleon-like character is notorious. Cooking with cooked chickpeas has always been a great resource for summer salads and chickpea paste is becoming more and more famous as the star of falafel. This golden morsel is emblematic of the Middle East, often associated with Turkish cuisine, although of Egyptian origin. And what about the new trends: air-fryer crunchy chickpeas, for those who, in addition to their texture, want to keep calories low.
Recipes with chickpeas
Chickpeas are excellent, once we master the soaking time and the cooking time of chickpeas, which will vary depending on the recipe and the type of pot we use, the best chickpea recipes, rich, healthy, and easy are at our disposal. They give us creamy snacks like hummus that have nothing to do with the heavy digestion that we sometimes associate with legumes. Chickpea flour is used to prepare the very nutritious fainá or farina, a kind of healthy gluten-free pizza that is high in protein.
Obviously, chickpea stew is essential, for example as an autumnal chickpea stew recipe or a summer chickpea salad, and in a nutritionally very complete chickpeas with rice. Of course, each of the recipes has its own twist, chickpeas with chorizo, stewed chickpeas, a good chickpea stew with vegetables or even a chickpea stew with cod and spinach, the latter highly recommended within the framework of a complete and healthy diet. In short, what more reasons do we need to stew chickpeas and include them in our menu?