Chickpeas are a high protein legume and go really well in stews, soups and curries. They hold their shape well when cooked and also tackle strong flavours and spice well. They are also used to make falafel, vegiburgers and hummus. They do need soaking overnight and cooking before you can use them in a recipe so make sure to plan ahead!
Nutrition
Per 100g
Energy KJ: 1418
Energy Kcal: 336
Fat: 5.4g
Of which saturates: 0.6g
Carbohydrate: 46g
Of which Sugar: 2.6g
Fibre: 10.7g
Protein: 19g
Preparation
100g of dried chickpeas equates to about 250g cooked and drained i.e. a standard tin. First soak your chickpeas in water for at least 8 hours. Make sure you have about double the volume of water to the volume of the dried chickpeas to ensure they remain submerged as they start to rehydrate. Drain the chickpeas from their soaking water, add fresh water and bring to the boil. Turn down to a simmer and cook for about 35 – 45 minutes until soft all the way through.
Storage:
Cooked chickpeas keep well in the fridge for a few days, or can be frozen as part of the dish you have cooked them in e.g. a curry. Alternatively if you want to cook a big batch, once they have cooled lay them out in a single layer on a baking sheet and freeze. Once frozen you can put them in a freezer bag and then they are ready to use whenever you need them – you can add them straight back into dishes that are being cooked like stews or curries, or defrost them first if you want to eat without further cooking e.g. in salads or dips.
Find dietary information for Chickpeas
Value Basics
