Food for Thought Blog

Chickpeas

November 21st, 2019Food

Chickpeas are a good source of protein, fibre and folate. They have a mild nutty flavor and can be used in a variety of dishes as a meat substitute.

HOW TO CHOOSE

  • Choose dried chickpeas with smooth skins and without shriveled seed coats.
  • Avoid cans of chickpeas that are dented, bulging or leaking.

HOW TO PREPARE

  • Dried chickpeas: Soak chickpeas overnight (8 hours or more).
  • To cook, use 3 cups (750 mL) water for every cup (250 mL) of soaked chickpeas. On the stove, bring beans and water to a boil and simmer 45 minutes to 60 minutes. In the microwave, heat on high for 10-15 minutes.
  • Dried chickpeas that have been soaked overnight and canned chickpeas can both be rinsed and eaten raw or added to a bean salad with vinegar and pepper.

HOW TO STORE

  • Tightly sealed containers in a cool, dark and dry area.
  • Canned chickpeas can be stored in a cool, dry place (up to 1 year).
  • Once cooked, can keep in the fridge for 5 days.

HOW TO FREEZE

  • Lay the cooked chickpeas flat in freezer bags or small containers.
  • Store cooked chickpeas in the freezer for up to 6 months.

Nutrient SPOTLIGHT: FIBRE

Chickpeas are a type of pulse. Compared to brown rice, pulses have 4x more fibre. There are two forms of fibre that we eat. Soluble fibre forms a gel when water is added to it while insoluble fibre is the rough structural parts of plant-based foods.

Soluble Fibre:

  • Lowers cholesterol, controls blood sugar

Insoluble Fibre:

  • Helps to keep your bowels regular

Research shows fibre may help maintain a healthy weight, lower risk of heart disease and certain cancers.

Sources:

  • Soluble: apples, oranges, carrots, okra, eggplant, oats, barley, pulses and more.
  • Insoluble: wheat bran, whole grains, vegetables, fruits and more.

Recipes

Click on a recipe to download it.

Chickpea Curry with Rice:


Hummus: