What Is Chickpeas (garbanzo beans) and How Can I Use It?

Here's everything worth knowing about chickpeas (garbanzo beans) and how to pick it, what it is, how to store it, and what to use instead, plus 450 recipes to cook tonight.

What is chickpeas (garbanzo beans)?

Chick-peas are also known as Spanish beans, garbanzo beans, or ceci peas. They have an irregular shape, firm texture and a nut-like flavor. Excellent in Spanish stew and Italian Minestrone. Especially popular on the West coast of the US.

Hummus, a popular Mediterranean appetizer dip are made with chickpeas.

Types

There are two main kinds of chickpea:

Desi , which has small, darker seeds and a rough coat, cultivated mostly in the Indian subcontinent, Ethiopia, Mexico, and Iran.
Kabuli , which has lighter coloured, larger seeds and a smoother coat, mainly grown in Southern Europe, Northern Africa, Afghanistan,Pakistan and Chile, also introduced during the 18th century to the Indian subcontinent.

Dried chickpeas need a long cooking time (1–2 hours) but will easily fall apart when cooked longer. If soaked for 12–24 hours before use, cooking time can be considerably shortened by around 30 minutes.

It should be noted that that chickpeas do not cause lathyrism. Similarly named "chickling peas" and other plants of the genus lathyrus contain the toxins associated with lathyrism.

Nutrition

Nutrition Facts

Serving Size 1 cup (240g)

Amount per Serving

Calories 285Calories from Fat 24

% Daily Value *

Total Fat 2.7g 4%

Saturated Fat 0.3g 1%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 717mg 30%

Total Carbohydrate 54.3g 18%

Dietary Fiber 11g 42%

Sugars ~

Protein 11.9g

Vitamin A 1% Vitamin C 15%

Calcium 8% • Iron 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Quick facts

Where to find chickpeas (garbanzo beans): Chickpeas (garbanzo beans) is usually found in the produce section or aisle of the grocery store or supermarket.

Food group: Chickpeas (garbanzo beans) is a member of the Legumes and Legume Products US Department of Agriculture nutritional food group.

In Chinese: 鹰嘴豆（鹰嘴豆）
British (UK) term: Chickpeas (garbanzo beans)
en français: pois chiches
en español: garbanzos

How much does chickpeas (garbanzo beans) weigh?

Amount	Weight
1 cup	240 grams

Legumes and Legume Products

Beans 235 Beans with pork, canned 45 Beans, dried 19 Black beans 445 Black beans, dried 29 Great northern beans 58 Kidney beans, canned 128 Red kidney beans 519 Red beans 47 Navy beans, dried 26

Recipes using chickpeas (garbanzo beans)

There are 450 recipes that contain this ingredient.

Hummus Bi Tahini

Hummus bi tahini blends chickpeas with tahini, garlic, and lemon for the silkiest Lebanese-style dip. A baking soda boil softens the chickpeas, and toasted pine nuts crown the bowl.

Quick Turkish Eggs, Spinach & Chickpeas

Eggs are simply poached with chickpeas and spinach. This can be a hearty breakfast or a quick and easy light meal. Super simple and one-pan preparation makes it perfect for a snappy weeknight meal or weekend brunch.

Pressure Cooked Chili Con Chickpeas

Pressure-cooked chickpea chili swaps beef for nutty garbanzos, building heat from toasted cumin seeds, chili powder, and a generous handful of fresh cilantro. A meatless one-pot weeknight chili.

Salad Platter

Creamy avocados, juicy-sweet tomatoes, crunchy cucumbers, meaty chickpeas and salty olives are on top of a bed of lettuce or any your favorite greens. Drizzle some freshly homemade vinaigrette and serve with a few slices of good bread.

Yummy Falafel

Crispy fried falafel balls with chickpeas, herbs, and warm spices. Classic Middle Eastern vegetarian patties served in pita with fresh vegetables and tahini sauce.

Hummus Me Tahini

Authentic hummus me tahini: chickpeas pushed through a sieve and whipped with tahini, lemon, olive oil, and garlic. Traditional Greek-Mediterranean method.

Jane Gol's Hummus

Classic Middle Eastern hummus blended from chickpeas, tahini, garlic, and fresh lemon juice. Smooth, creamy, and ready in 10 minutes for pita, vegetables, or anything that needs a smear.

Hummus #1

Classic Middle Eastern hummus blended from chickpeas, tahini, lemon juice, and garlic. Topped with paprika-tinted olive oil and parsley for a smooth, creamy dip ready in 30 minutes.

My Perfect Hummus (Vegan)

Vegan hummus made with chickpeas, fresh cilantro, lemon, and a kick of hot sauce. A 4-ingredient, no-tahini blender hummus ready in 10 minutes for crackers, sandwiches, and veggie dippers.

Red Pepper Hummus with Toasted Pita

Red pepper hummus blends chickpeas with sweet sauteed red peppers, tahini, lemon, and cumin into a smooth, smoky dip, served with crisp homemade garlic-salt pita chips. A fast, vegan appetizer.

Falafel, Vegetarian Style

Vegetarian falafel with a clever bake-then-fry hybrid technique: oven-baked first to set, pan-crisped in olive oil to finish. Tucked into pita with cucumber, tomato, and yogurt sauce.

Spiced Hummus

Spiced chickpea hummus blended with cumin, coriander, ginger, turmeric, and tahini. Food processor makes it silky smooth. Chill before serving with pita or vegetables.

No-Tahini Herb Hummus with Sautéed Onion & Garlic

Bright, herb-forward hummus with no tahini needed. Sautéed onion and garlic blend with fresh parsley, basil, oregano, and coriander into silky chickpeas for a lighter Middle Eastern dip that skips the paste but keeps all the flavor. Ready in 25 minutes.

Hummus Marinade

Hummus marinade thins classic chickpea, sesame and lemon hummus with olive oil and dark toasted sesame oil into a coating for chicken, lamb, fish or vegetables. Vegan, gluten-free and Middle Eastern.

Pesto Hummus

Three-ingredient pesto hummus made with chickpeas, fresh basil, and lemon juice. Bright green Mediterranean dip or sandwich spread that comes together in 10 minutes.

Pumpkin & Chickpea Soup

Pumpkin and chickpea soup with caramelized onions, fresh pumpkin, soaked chickpeas, and a hint of honey. Hearty vegan, high-fibre soup ready in an hour.

Hummus Iii

Classic Middle Eastern hummus blended from cooked chickpeas, tahini, lemon juice, four cloves of garlic, and a generous drizzle of olive oil. The pita-and-falafel sidekick that holds its own as a meal.

Hummus #2

Herb-loaded hummus made with chickpeas, sauteed onion and garlic, toasted sesame seeds, and a blend of basil, coriander, and oregano. A fresh take on classic hummus.

Simple Hummus

Your basic hummus. Try adding a handful of black beans, spinach, or other "flavors" and spice to create your own unique taste!

Tabouli with Parsley, Scallion, & Mint

Refreshing Bulgar salad with garbanzo beans (chickpeas).

Easy Chickpea Soup

Easy chickpea soup with canned garbanzos, tomato paste, onion, and oregano. A pantry-staple dump-and-simmer one pot recipe that purees into a creamy, satisfying meal.

Chickpea Burgers

Packed with nutrients and the burger is also delicious. Serve these veggie burgers with whatever toppings you feel like.

MarNai's Hummus

Creamy homemade hummus blended from chickpeas, tahini, lemon, garlic, and a touch of cumin. A quick, healthy, high-fiber dip ready in minutes, finished with fresh parsley and a drizzle of olive oil.

Hummus Bi Tahini (Chick Pea & Sesame Puree)

Hummus Bi Tahini (Chick Pea and Sesame Puree) recipe

Vegetable Curry

Vegetable Curry recipe

Chickpea Yogurt Hummus

Light hummus made creamy with non-fat yogurt instead of tahini and oil. Just chickpeas, garlic, lemon and cumin blended smooth in minutes for a tangy, low-fat dip to scoop with pita.

Amy's Chili with Hominy (Vegan)

Amy's vegan chili with hominy, pinto beans, chickpeas, zucchini, and a hint of molasses for depth. The dump-and-simmer one-pot weeknight chili that's hearty enough to skip the meat entirely.

Spicy Kale & Chick-Pea Stew

Spicy vegan stew of tender chickpeas and hearty kale simmered in a tomato base loaded with chili powder, cumin, oregano, and red pepper flakes. A high-fiber, protein-packed meatless bowl with real backbone.

Chickpea Salad with Parsley, Lemon & Sun-dried Tomatoes

It was a chickpea day for me yesterday. Made two different chickpea salads, this is one of them and comes from our member "Franklinfamily". The flavor was refreshingly delicious.

Hummus (Chick Pea Dip)

Creamy homemade hummus with tahini, fresh lemon juice, garlic, and cumin. No-cook, five-minute food processor recipe that beats anything store-bought.

Chopped Mediterranean Salad

A refreshingly delicious chopped Mediterranean salad is also very quick and easy to put together. A great spring or summer salad with your BBQ.

Almond Butter & Sour Cream Hummus

Unlike classic hummus, this one is made with chickpea, almond butter and light sour cream. It tastes incredibly creamy and delcious. If you are a big fan of all of these three ingredients, this hummus should on your to-make list. Enjoy :)

New Delhi-Style Chick Pea Hummus

Hummus, perfect for dipping all kinds of veggies or for pita bread or a replacement from mayo.

Sunday Italian Vegetable Soup

This hearty Italian vegetable soup delivers. It is chock full of vegetables, two kinds of beans, pasta, and tomatoes, everything needed for a relaxed Sunday meal.

Falafel

Baked falafel patties with chickpeas, tahini, and warm spices. Healthier Middle Eastern vegetarian patties that are crispy outside, tender inside, without deep frying.

Another Falafel Recipe

Falafel patties pan-fried from cooked chickpeas with cumin, coriander, garlic, and parsley, then tucked into pita with homemade harissa. A quick vegan main that lands in 30 minutes.

Chick Pea & Yam Stew

Nothing is more cozy and satisfying than a bowl of hearty and warm stew on a chilly day. Chick pea and sweet potatoes are super delicious and filling, and it is totally vegetarian and vegan friendly too.

Chilled Couscous Salad with Mango

Absolutely loved it! The other salad I made yesterday, instead of couscous I used quinoa that is much healthier; didn't have cooked chickpea on hand, so I boiled some frozen soy beans instead, and it actually tasted amazing.

Amy's Mexican Chili Crockpot Soup

A tex-mex style beefy chili chock-full of beef, beans and mushrooms.

Chickpea, Tomato & Olive Salad

This easy and refreshing salad has lots of great textures, and it's quite filling as well. Serve it as a side dish or a tasty and nutritious vegetarian main course.

Mihshi Malfuf Bi Zayt (Meatless Cabbage Rolls)

Mihshi malfuf bi zayt (meatless cabbage rolls): Lebanese vegetarian cabbage rolls stuffed with rice, chickpeas, tomato, and parsley, simmered with garlic, mint, and lemon. Served cold or lukewarm.

Mama Delilah's Minestrone

A very hearty version of my favorite soup. Add crushed red pepper to turn up the heat. It's delicious!! Perfect comfort food for a cold winter's day!

Chickpea, Avocado & Feta Salad

A healthy Chickpea, Avocado, and Feta Salad that only takes 10 minutes to make. It’s perfect for a quick lunch, dinner, or snack!

Chick Pea Salad with Garlic-Cumin Vinaigrette

A scrumptious salad made with chickpeas and jalapeno peppers that's served with a delicious vinaigrette.

Northwest Lentil Chili

Really fine dish. I didn't expect it would be so delicious. I cooked it in my pressure cooker because I got dried then soaked chickpeas

Five Bean, Artichoke & Sundried Tomato Salad with Greens & Toasted Almonds

This filling yet delicious bean salad is very easy to make. Put the salad in the frige for a couple of hours or overnight, the flavor will be even better. Of course you can always have some right after you make it to satisfy your caving before it grows too big :)