Why I Love Chickpeas (And Why You Should Too)
I often tell my nutrition clients that if you have a can of chickpeas in your pantry, you’re already halfway to a healthy meal. Chickpeas are easily the legume I rely on the most in my own kitchen, and this year, I’ve appreciated them more than ever.
Packed with plant-based protein, chickpeas are incredibly versatile. They can be transformed into creamy dips, hearty lunch salads, crispy salad toppings, or serve as the foundation for a delicious vegan main course.
The Health Benefits of Chickpeas
Like all legumes, chickpeas are an excellent source of plant-based protein. But they also offer a range of other important nutrients:
- Folate: Vital for red blood cell production and for preventing developmental issues during pregnancy.
- Iron: Particularly important for plant-based eaters. Half a cup of cooked chickpeas provides about 10% of the recommended daily intake.
- Zinc: Essential for supporting immune function.
Beyond these micronutrients, chickpeas are high in dietary fiber, which promotes digestive health and helps maintain healthy blood lipid levels. They also offer complex carbohydrates, providing steady, sustained energy.
How Much Protein is in Chickpeas?
And of course, there’s the protein! Half a cup of cooked chickpeas contains around 7 grams of plant-based protein. Pair them with protein-rich grains like quinoa or leafy greens—as many of the recipes below suggest—and you’ll boost your overall protein intake even more.
How to Cook Dried Chickpeas
On the Stovetop
There are two main ways to cook chickpeas. The first is cooking them from their dried form.
Start by soaking the chickpeas overnight or for about eight hours. Drain the soaking water, then place the chickpeas in a large pot, covering them with about five inches of fresh water. Bring to a boil, reduce the heat, and simmer gently for 90 to 120 minutes, until tender but not mushy.
Once cooked, you can drain and use them immediately, refrigerate for up to four days, or freeze for up to four weeks.
In the Slow Cooker
Alternatively, you can cook them in a slow cooker. Add one pound of dried chickpeas, seven cups of water, 1½ teaspoons of kosher salt, and ¼ teaspoon of baking soda. Cook for four hours on high or eight hours on low. Drain and use or store as needed.
How to Cook with Canned Chickpeas
Using canned chickpeas is much faster. Since they’re already cooked, you simply need to rinse and heat them before adding them to your recipes.
While cooking from scratch is more economical, canned chickpeas are still healthy and nutritious. I often recommend them to clients who need quick, easy meal options, especially during busy or stressful times.
Keep an eye on the label though—some canned chickpeas contain added sodium. If you’re monitoring your salt intake, opt for low-sodium varieties.
Can You Freeze Chickpeas?
Absolutely!
Whenever I cook a batch of dried chickpeas, I immediately freeze at least half.
Once cooled, simply transfer them into airtight containers or silicone bags and freeze. They’ll stay fresh for at least four weeks—often up to six weeks—without any issue.