The hummus will pass for a moment. In fact, the global chickpea market It is expected to grow by $ 4.68 billion By 2024 (that’s chickpea lotta!)
Its popularity makes sense given its versatility.
With a creamy texture and a mild flavor, you can add hummus to almost any kitchen and have it any time of the day.
Want to know more about these beloved humble legumes?
Read on for nutritional facts on chickpeas as well as creative ways to use them in sweet and savory dishes.
What is chickpeas?
It was first grown in Mesopotamia as many as 7,500 years ago. exist Two classifications of chickpeas: Kabuli and Desi.
Kabuli, also known as chickpea beans, is the largest of the two and has a lighter cream color.
Smaller, darker chickpeas range from brown to black. You are more likely to find kabuli chickpeas in US grocery stores.
Nutritional facts about chickpeas
Here are nutritional facts about chickpeas in one cup of these foods Cooked legumes:
- 269 Calories
- 15 grams of protein
- 4 grams of fat
- 45 grams of carbohydrates
- 13 grams of fiber
Chickpea also provides lysineAn essential amino acid that the human body cannot manufacture on its own.
“Lysine is limited in most plant foods other than legumes,” he says. Taylor Wolfram, MS, RDN, LDN, is a registered vegetarian dietitian with a private clinic based in Chicago.
Vegetarians should eat a varied diet to ensure an adequate intake of all nutrients and minerals.
Here’s another fun fact about feeding chickpeas: They can be enjoyed by people with common dietary restrictions.
“It’s gluten-free, vegan, and vegetarian, And Allergen friendly Daniel GavinMS, RDN, LD
The benefits of chickpeas
Sure, hummus nutrition facts prove that it is a healthy and vegan food – but it also has some great benefits other than fiber and protein.
“Mixed chickpeas can add cream to anything, like dips and soups,” says Wolfram.
- Use it to thicken soups and stews.
- Mix it with smoothies to get a plant-based protein.
- Puree it in sauces instead of cream!
More nutritional facts about chickpeas
Feed chickpea pasta
If you’ve taken a stroll down the pasta aisle, you’ve likely seen all of them Alternative noodles, Including those made with chickpeas.
“Chickpea pasta is packed with protein and fiber and is naturally gluten-free,” says Wolfram. “For anyone looking to add more protein to a pasta meal, it’s a great choice.”
Feed chickpea flour
Chickpeas al-Qadir does not stop there. You can also find it in the baking aisle.
Chickpea liquid, also known as aquafaba
When you open the can of chickpeas, do you spill the liquid? Save it!
While this often disposable ingredient – known as aquafaba – won’t add much nutrients to your diet, it can pull off some serious cooking magic.
“Aquafaba is a great vegan way to add foam or body to many recipes like meringues, macarons and homemade vegan mayonnaise,” says Wolfram. “It’s a really cool way to use everything in the box!”
While Gaffen says baked goods that use aquafaba aren’t always as deeply brown as recipes that use eggs, the texture of the final product is often very close to the real deal.
How to cook chickpeas
If you are planning to cook dried chickpeas, it is a good idea to soak them first.
“Not only does this speed up the cooking time, but it is also easier to digest,” says Wolfram.
Bring it to a boil for 10 minutes, then let it simmer until soft. Get rid of any foam, but save the cooking liquid!
One of the most convenient ways to cook chickpeas? Buy them canned.
It’s already cooked and ready to eat, but you can roast it with oil and seasonings to change its texture and add flavor.
If you are trying to be more mindful of adding salt, remember to get hummus that has no added salt or says “low sodium” on the package.
“Rinse and describe a can of chickpeas, dry it on a clean dish towel, add it to a mixing bowl, and sprinkle with avocado or grape seed oil and your favorite spices. Spread evenly on a baking sheet and bake at 400 degrees Fahrenheit for 15 to 20 minutes,” Wolfram recommends.
To easily remove the chickpea skins, Gavin suggests rinsing them, then pouring them on a clean kitchen towel.
She says: “Rub the chickpeas gently with the towel until the crust loosens and falls off.” This step makes the hummus tender and creamier.