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dried chickpeas.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

kabuli chanadried garbanzo beansdried chanadry chickpeas

Recipes with dried chickpeas + Add to pantry

SERVING

CALORIES

378

PROTEIN

20.5g

CARBS

63g

FAT

6.0g

FIBER

12.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories378kcal—

Protein20.5g41%

Carbohydrates63g23%

Fiber12.2g44%

Sugar10.7g21%

Total fat6.0g8%

Saturated fat0.60g3%

Cholesterol0mg0%

Water11g—

MINERALS

Sodium24mg1%

Potassium718mg15%

Calcium105mg8%

Iron4.3mg24%

Magnesium86.4mg21%

Phosphorus301mg24%

Zinc2.7mg25%

Copper0.63mg70%

Selenium6.7µg12%

VITAMINS

Vitamin A1.0µg0%

Vitamin C4.0mg4%

Vitamin D0µg0%

Vitamin E0.63mg4%

Vitamin K1.0µg1%

Thiamin (B1)0.20mg17%

Riboflavin (B2)0.11mg8%

Niacin (B3)0.90mg6%

Vitamin B60.24mg14%

Folate (B9)292µg73%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup180g

1 tablespoon11.3g

1 teaspoon3.8g

1 ml0.8g

1 liter750g

HEALTH BENEFITS

Why eat it.

✓Excellent source of plant-based protein and dietary fiber, which promotes satiety and aids in weight management.
✓Helps regulate blood sugar levels due to a low glycemic index and high fiber content, making them beneficial for diabetes management.
✓Rich in essential minerals like manganese, folate, and iron, supporting energy metabolism and red blood cell formation.
✓May improve heart health by helping to lower LDL (bad) cholesterol levels, thanks to their soluble fiber content.

COOKING TIPS

In the kitchen.

1Soak dried chickpeas in water for at least 8 hours or overnight to significantly reduce cooking time and improve digestibility.
2For a faster method, use the quick-soak technique: cover with water, bring to a boil for 2-3 minutes, remove from heat, and let stand for 1 hour.
3Cook soaked chickpeas by simmering in fresh water for 1.5-2 hours on the stovetop or for 20-25 minutes in a pressure cooker until tender.
4Avoid adding salt or acidic ingredients like tomatoes or lemon juice until the chickpeas are fully cooked, as they can prevent the skins from softening.

STORAGE

Keep it fresh.

Store dried chickpeas in an airtight container in a cool, dark, and dry place, such as a pantry or cupboard.
When stored properly, they can maintain their quality for at least one to two years.

FAQ

Frequently asked questions.

Is dried chickpeas healthy?

Yes, dried chickpeas are highly nutritious. They are an excellent source of plant-based protein and dietary fiber, which supports digestive health and satiety. They also provide essential minerals like iron, folate, and manganese, contributing to overall well-being.

What are the nutritional benefits of dried chickpeas?

Dried chickpeas are packed with nutrients. Per 100g, they offer approximately 20.5g of protein and 63g of carbohydrates, with a significant portion being dietary fiber. This combination helps regulate blood sugar, supports heart health by lowering LDL cholesterol, and provides sustained energy.

Are dried chickpeas good for weight loss?

Yes, dried chickpeas can be beneficial for weight loss. Their high fiber and protein content promotes satiety, helping you feel full longer and reducing overall calorie intake. This can aid in managing appetite and supporting a healthy weight.

Are dried chickpeas vegan and gluten-free?

Yes, dried chickpeas are naturally both vegan and gluten-free. As a legume, they are a plant-based food, making them suitable for vegan diets. They do not contain gluten, making them a safe and nutritious option for individuals with celiac disease or gluten sensitivity.

Can diabetics eat dried chickpeas?

Yes, dried chickpeas are an excellent food choice for diabetics. Their high fiber content and low glycemic index help regulate blood sugar levels, preventing sharp spikes after meals. They can be a valuable part of a balanced diet for managing diabetes.

How do you cook dried chickpeas from scratch?

First, soak dried chickpeas overnight or for at least 8 hours. Drain and rinse them, then place in a pot with fresh water (about 3 times the volume of chickpeas). Bring to a boil, then reduce heat and simmer for 1.5 to 2 hours, or until tender.

Do dried chickpeas need to be soaked before cooking?

Yes, soaking dried chickpeas is highly recommended. Soaking significantly reduces cooking time and helps improve digestibility by breaking down complex sugars that can cause gas. While not strictly mandatory, unsoaked chickpeas will take much longer to cook.

What do dried chickpeas taste like and what are they used for?

Cooked chickpeas have a mild, slightly nutty, and earthy flavor with a creamy texture. They are incredibly versatile and used in dishes like hummus, falafel, curries, stews, salads, and roasted as a crunchy snack.

How should I store dried chickpeas?

Dried chickpeas should be stored in an airtight container in a cool, dark, and dry place, away from direct sunlight and moisture. This helps prevent spoilage and maintains their quality.

How long do dried chickpeas last?

When stored properly, dried chickpeas can last for up to 2-3 years, or even longer. While they don't truly 'spoil' in the same way fresh food does, their cooking time may increase and their texture might become firmer over time.

RECIPES