Chickpeas, also known as garbanzo beans, have become the latest food craze, quickly replacing edamame as the go-to healthy snack. Popular for their rich taste and versatility, these little legumes are making waves across kitchens, cafes, and restaurants alike. Whether you’re tossing them into a salad, baking them for a crunchy snack, or blending them into a creamy hummus, chickpeas are packed with nutrients that promote good health. Their protein-packed, fibre-rich content makes them an excellent choice for vegetarians, vegans, or anyone looking to add more plant-based foods to their diet.
The benefits of chickpeas go far beyond their delightful taste. They are an excellent source of plant-based protein and a good source of fibre, both of which help in keeping your digestive system healthy. They also contain a variety of vitamins and minerals, including iron, magnesium, and folate. Consuming chickpeas regularly may help regulate blood sugar levels, lower cholesterol, and contribute to a balanced diet. Plus, they’re incredibly affordable and versatile, making them an easy choice for anyone looking to eat healthily without breaking the bank.
Health Benefits of Chickpeas
One of the most significant health benefits of chickpeas is their ability to help with weight management. Chickpeas are high in fibre, which helps promote feelings of fullness and reduces overall calorie intake. The protein content in chickpeas also makes them an ideal food for muscle repair and growth, especially for those following plant-based diets. Additionally, chickpeas are a great source of complex carbohydrates, which provide sustained energy throughout the day without spiking blood sugar levels.
Chickpeas also provide important heart-healthy benefits. A study published by the American Heart Association has shown that eating legumes like chickpeas regularly can reduce the risk of heart disease by lowering blood pressure and cholesterol levels. The high levels of magnesium and potassium found in chickpeas also contribute to improved heart health by helping regulate blood pressure and support normal muscle function.
Chickpeas: A Versatile Ingredient
One of the reasons chickpeas have become so popular is their versatility. They can be added to a wide range of dishes, from salads and stews to soups and snacks. In addition to the classic hummus, chickpeas can be roasted for a crunchy snack, mashed into patties for veggie burgers, or added to soups and curries for extra texture and protein. They also pair wonderfully with other Mediterranean ingredients, such as olives, tomatoes, and tahini.
Chickpea veggie burgers make for a filling and protein-packed meal.
Israeli-born chef Yotam Ottolenghi, who runs the famed Ottolenghi restaurants in London, often celebrates chickpeas in his signature Middle Eastern-inspired dishes. Ottolenghi is renowned for his innovative use of plant-based ingredients, and chickpeas are a key feature in many of his creations. “Chickpeas are the bedrock of Middle Eastern cooking, their texture and flavour can be transformed in so many ways, from a smooth hummus to a spiced stew,” says Ottolenghi. His hummus with tahini, served with a drizzle of olive oil and topped with fresh herbs, is a staple in his restaurants and a true testament to the magic of chickpeas. Ottolenghi’s approach to chickpeas, paired with his creative flair, highlights the beans’ versatility and importance in modern cuisine.
How to Make Homemade Hummus
Making homemade hummus is simple, yet it’s an art form in its own right. To start, you will need the following ingredients:
Ingredients:
- 1 cup dried chickpeas (or 2 cups canned)
- 1/2 cup tahini (a sesame seed paste)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 garlic clove
- Salt, to taste
- Water (for adjusting consistency)
Method:
- If using dried chickpeas, soak them overnight in water. The next day, drain and rinse. Cook them in fresh water until soft—this usually takes about 60-90 minutes. If using canned chickpeas, simply rinse them well.
- In a food processor, combine the cooked chickpeas, tahini, lemon juice, garlic, and olive oil. Blitz until smooth.
- Gradually add water until the hummus reaches your desired consistency. Taste and season with salt as needed.
- For an extra kick, garnish with a drizzle of olive oil, a sprinkle of paprika, and a few whole chickpeas.
This simple yet classic recipe is a fantastic introduction to the world of chickpeas and a great way to experiment with their flavours. For a twist, you can add roasted red peppers, sun-dried tomatoes, or even a bit of chilli for some heat.
The Environmental Impact of Chickpeas
As if the health benefits weren’t enough, chickpeas are also an environmentally friendly choice. They are considered one of the most sustainable sources of protein, requiring far less water and land compared to animal-based protein sources. This makes them an ideal food for anyone looking to reduce their carbon footprint. Chickpeas are also nitrogen-fixing plants, meaning they naturally enrich the soil they grow in, requiring fewer synthetic fertilisers. This contributes to more sustainable farming practices, helping to preserve the environment.
With the increasing demand for plant-based foods, chickpeas are becoming a mainstay in the fight against climate change. Incorporating more legumes into your diet not only boosts your health but also plays a part in creating a more sustainable food system. Whether you’re eating hummus at a café or cooking up a hearty chickpea stew at home, you’re making a difference for both your body and the planet.
Chickpeas – Eat Them Every Day!
Chickpeas, or garbanzo beans, are far more than just a trendy food—they’re a nutritional powerhouse that can transform your health and your meals. With their heart-healthy benefits, versatile usage, and protein-packed goodness, they’re an excellent addition to any diet. From homemade hummus to restaurant dishes that celebrate the Mediterranean and Middle Eastern flair, chickpeas are everywhere.
So, the next time you’re in the mood for something healthy and delicious, don’t forget to reach for the humble chickpea—it’s a food that truly lives up to the hype. Whether you’re enjoying a dish at Palomar or preparing your own hummus at home, you’ll be embracing a food that’s as nourishing for your body as it is for your taste buds.
