Chickpeas
Legume commodity for food processing and ingredient use
Chickpeas are widely traded pulses used in food manufacturing ingredient processing and retail distribution.
Nutritional Benefits
Chickpeas are considered a healthy addition to a balanced diet, offering numerous health benefits.
Weight Management: The high fiber and protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake.
Digestive Health: They are a rich source of dietary fiber (especially soluble fiber like raffinose), which supports gut health and promotes regular bowel movements.
Heart Health: Naturally low in sodium and cholesterol-free, they contain minerals like magnesium and potassium, as well as soluble fiber, which can help lower “bad” (LDL) cholesterol levels and manage blood pressure.
Blood Sugar Control: Chickpeas have a low glycemic index, meaning they help stabilize blood sugar levels and avoid spikes, which is beneficial for managing diabetes.
Disease Risk Reduction: They contain antioxidants and compounds like saponins that may help reduce the risk of certain cancers and chronic diseases.
According to the U.S. Department of Agriculture, one cup (164 grams) of cooked chickpeas contains:
Nutrient Amount
Calories 269 kcal
Protein 14.5 g
Carbohydrates 45 g
Fiber 12.5 g
Fat 4 g
Iron 26% of Daily Value (DV)
Folate (B9) 71% of Daily Value (DV)
Manganese 74% of Daily Value (DV)
Common Varieties and Culinary Uses
There are two main varieties of chickpeas, each with distinct characteristics and uses:
Kabuli:
Description: Larger, rounder, and light beige to cream-colored with a smooth seed coat.
Uses: Common in North American and Mediterranean cuisine, they are often used in salads, roasted for snacks, or made into hummus and falafel.
Desi:
Description: Smaller, darker (brown to black), with a thick, rougher seed coat.
Uses: A staple in Indian and Middle Eastern cooking, they are often split to make chana dal or ground into besan (chickpea flour) for curries, stews, and flatbreads.
Chickpeas can be bought dried or canned, and the liquid from canned chickpeas, known as aquafaba, is a popular vegan egg replacement in baking
