It’s Time You Gave the Mighty Chickpea the Love It Deserves

Chickpeas have become a hallmark of plant-based and vegetarian diets, likely due to the increasing popularity of “veganuary,” a month-long, plant-based eating challenge that started in the UK and has since spread worldwide. But honestly? It’s a shame to leave chickpeas to the vegans or only give them your attention when you’re trying to eat less meat.

The chickpea is a fiber and protein powerhouse that can benefit anyone who adds it to their meal rotation. “As a legume, chickpeas are incredibly nutrient-dense,” says Dallas-based dietitian Stephanie Wells, MS, RD, LD, ACSM-CPT. Not to mention, they’re a sort of blank slate, flavor-wise. You can turn chickpeas into a crunchy, salty snack, toss them into a rich sauce, or blend them into a creamy dip. Not sure where to start? We’ve got the chickpea’s full nutritional resume, including tips on how to use them to meet your protein goals and what to eat them with.

What are chickpeas, anyway?

Chickpeas—aka garbanzo beans—are part of the legume or pulse family, says Maya Feller, MS, RD, CDN, founder of Brooklyn-based Maya Feller Nutrition and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.

That’s right: Chickpeas and garbanzos are the same thing. Cicer arietinum L. is the scientific name for the plant, which likely originated in the Middle East. “Chickpea is the English name for Cicer arietinum L., while garbanzo is the Spanish name for it,” Feller says. “You can also see chickpeas called by their name in Hindi, which is “chana” or “gram,” Wells adds. Whatever you call them, you can likely find chickpeas for sale, either canned or dried, in your local supermarket.

What are the nutritional benefits of chickpeas?

Chickpeas are stellar from a nutrition standpoint. “They’re a good source of plant protein, carbohydrates, dietary fiber, phosphorus, manganese, potassium, and folate,” Feller says. They also contain bioactive compounds and phytochemicals (like phytic acid, sterols, tannins, carotenoids, and polyphenols), which offer serious health benefits. Phytochemicals (aka antioxidants), for example, help fight off inflammation and protect cells against free-radical damage that can contribute to aging and certain diseases, Wells says.

The fiber content of chickpeas is especially notable since more than 90 percent of American adults don’t get enough of the heart- and gut-healthy nutrient, according to the U.S. Department of Agriculture’s (USDA) 2020-2025 Dietary Guidelines for Americans. A single cup of chickpeas offers about 9 to13 grams of fiber, which is a huge chunk of the recommended intake for adults (22 to 34 grams, depending on a few factors).

Overall, chickpeas’ nutrition profile makes them “a great choice for people looking to improve their gut health, manage blood sugar levels, meet protein requirements while eating less meat, or make meals more nutritionally balanced,” Wells says.

It’s worth noting that dried chickpeas may retain a bit more nutritional value compared to their canned counterparts. “Some data shows a reduction in the phenolic profile of canned chickpeas,” Feller says, while other research has found more calories, protein, fiber, iron, potassium, and magnesium content in dried cooked beans versus canned beans. However, both are healthy choices—and canned beans can be significantly easier to cook with, since they’re pre-cooked and ready to eat. “The difference in nutrients from canned versus dried chickpeas shouldn’t deter consumers from choosing either,” Fellers says.

Here’s a look at the basic nutrition info for one cup of canned chickpeas that have been drained and rinsed, according to the United States Department of Agriculture (USDA):

• Calories: 210
• Protein: 10.7 grams
• Fat: 3.8 grams
• Carbohydrates: 34.8 grams
• Fiber: 9.6 grams
• Iron: 1.5 milligrams
• Magnesium: 36.5 milligrams
• Potassium: 166 milligrams

And for one cup of dried chickpeas that have been boiled with salt:

• Calories: 269
• Protein: 14.5 grams
• Fat: 4.3 grams
• Carbohydrates: 44.9 grams
• Fiber: 12.5 grams
• Iron: 4.7 milligrams
• Magnesium: 78.7 milligrams
• Potassium: 477 milligrams

Are chickpeas a good source of protein?

Heck, yes. Chickpeas pack 10 to 15 grams of protein per cup, making them a great choice for meatless meals, Wells says. For comparison, that’s about the same amount of protein as two large eggs or half a can of tuna.

How much protein you need to consume per meal or day depends on many factors, including body composition, current health status, and activity levels. “The general recommendation is to consume about .8 to 1 gram per kilogram of body weight,” Feller explains. For example, she says a 160-pound, 30-year-old person with no active health conditions could need about 72 grams of protein per day. They could aim for 20 grams of protein per meal and about 6 grams per snack.

So, if you’re using chickpeas as the main protein source in a meal, Wells recommends eating more than the standard one-half cup serving size to ensure you’re getting enough grams. “I’d also recommend eating chickpeas as part of a balanced meal that includes a grain, such as rice, bread, or pasta, and vegetables, all of which contribute additional protein to a meal,” Wells says.

How to eat chickpeas

You may have heard otherwise, but it’s totally okay to eat chickpeas straight out of the can since they’re already pre-cooked, Feller says. Dried beans, however, need a little more TLC. There are a lot of different methods for cooking dried chickpeas (including in a slow-cooker or Instant Pot), but the most basic stovetop method includes soaking the beans overnight (about 12 hours) and then boiling for 1.5 to 2 hours.

Once your chickpeas are cooked (or drained and rinsed), the possibilities are nearly endless. “Chickpeas can be a bit bland on their own, so I love eating them in well-seasoned stews, curries, and soups,” Wells says. “One of my favorite dishes to make is a chickpea noodle soup with plenty of fresh carrots, poultry seasoning, and vegetarian bouillon.” You can also blend them into silky-smooth hummus or toss them whole on top of salads or into grain bowls.

Feller seconds the love for curried chickpeas with veggies, shrimp, or meat, as well as roasted and seasoned garbanzos. To make the latter, simply toss them in olive oil and spices, then roast in the oven or air fryer until they’re crispy, Wells says (which is about 19 minutes at 350°F). For a boost of nutrition for your desserts, you can even blend them into blondie batter or bake them into chocolate chip cookies—yep, they’re that versatile.