Chickpeas (also known as garbanzo beans) are protein-rich legumes that are beloved for their versatility and considered a staple food by many following a vegan diet.

While first cultivated thousands of years ago in the Middle East, today chickpeas can be purchased in many grocery stores as dried uncooked and pre-cooked canned varieties. White and green chickpeas are the most common, but black chickpeas may also be found in some specialty food stores.

Flour made from ground chickpeas can also be found under the names: gram flour, besan (typically in Indian groceries), or simply chickpea flour. Occasionally, chickpeas are also sold fresh, with one or two "peas" inside a pea-like pod.

Dried chickpeas can be stored for up to a year in airtight containers, and should be soaked in water for 4 hours to overnight before use. Discard the water and rinse before cooking. Longer time spent pre-soaking chickpeas reduces cooking time, promotes a smooth texture, and even makes them easier to digest. To cook, cover the soaked chickpeas with a few inches of water in a heavy saucepan, bring to a boil, and then reduce to a simmer until the chickpeas reach the desired tenderness.

When using canned chickpeas, always be sure to drain and rinse them thoroughly in a strainer under cold water before using. Additionally, squeezing a lemon wedge over the rinsed chickpeas increases the ‘freshness’ of their flavor.

Nutritionally, chickpeas are a powerhouse legume packed with protein, fiber, calcium, iron, and other vitamins and minerals including Thiamin, Vitamin B6, Folate, Magnesium, Phosphorus, Copper, Potassium, and Manganese.

While the protein provided by chickpeas is incomplete (meaning they do not include all essential amino acids), they may be completed by eating them along with whole grains (such as oats or brown rice) or nuts.

The usefulness of chickpeas in the vegan diet cannot be understated: chickpeas can top cold salads, tossed into soups or salad, simmered in spicy curry dishes, fried as crispy falafel, roasted for a crunchy snack, baked flat as socca or farinata, popped similarly to corn, grilled as burgers, pan seared and eaten fresh, or boiled and blended smooth in hummus, just to name a few options!

Hummus, a widely popular dip among vegans, is made from cooked & mashed, chickpeas that have been flavored with tahini (sesame seed paste), olive oil, lemon juice, and garlic. Hummus can also deviate from the traditional recipe to include a wide variety of other ingredients and flavors. Consider trying this recipe for a slightly exotic version of hummus:  “Chili Garlic Pumpkin Hummus”.