Chickpea
Also called garbanzo bean
Chickpeas cook to a firm texture with a nutty taste, rich in nutrients.
Chickpeas, also called garbanzo beans, are round legumes first grown in the Middle East thousands of years ago. They come dried, canned or ground into flour, and taste mild, nutty and earthy with a creamy, slightly buttery texture once cooked.
Cooks love chickpeas because they are so adaptable. They blend into hummus, simmer into curries and stews, roast into crunchy snacks and bulk up salads and couscous, and the liquid from the can even whips up like egg whites.
Flavor profile
Aroma: nutty, earthy
Good to know
Origin: Middle East
Forms: dried, canned, flour
Season: Available year-round as a pantry staple; fresh green chickpeas appear briefly in spring and early summer.
Nutrition: A good plant source of protein and fibre.
Storage: Store dried chickpeas in an airtight container in a cool, dark cupboard and use within a year for the best texture. Cooked chickpeas keep 3–5 days in the fridge in a little of their liquid. They freeze very well for up to 6 months; freeze them spread on a tray, then bag them so you can grab a handful. Throw out cooked chickpeas that smell sour or look slimy.
How to use chickpea
Silky Hummus
Blending releases starch for creaminess; oil adds a silky finish.
Roasty Crisps
High heat dehydrates, crisps, and browns them for a savory crunch.
The science of chickpea
- Chickpeas are full of starch and fibre held inside tough cell walls. Soaking lets water in, and cooking gelatinises the starch and softens the pectin in the cell walls until the beans turn creamy.
- A pinch of baking soda in the cooking water raises the pH, which breaks down pectin faster. It helps chickpeas soften in hard water and gives extra-silky hummus, though too much makes them mushy and soapy.
- Acid and calcium slow softening. Adding tomatoes, lemon or lots of hard water early can leave chickpeas firm, so cook them tender before adding acidic ingredients.
- Aquafaba, the cooking liquid, contains dissolved proteins and starches that can trap air bubbles, letting it whip into a foam much like egg whites.
- Roasting dried, cooked chickpeas evaporates their surface water so the starch and proteins brown through the Maillard reaction, giving a crisp shell and a toasty, nutty flavour.
How to choose chickpea
Buy dried chickpeas from a shop with good turnover, since very old ones can take forever to soften. Look for plump, evenly coloured beans without cracks or dust. Canned chickpeas are great for speed; choose low-sodium cans if you want to control the salt, and keep the liquid for aquafaba.
Substitutes for chickpea
| Swap | Amount | What changes |
|---|---|---|
| White beans (cannellini) | 1:1 | Creamier and softer; great in stews and smooth dips. |
| Lentils | 1:1 cooked | Earthier and quicker to cook; brown or green ones hold their shape best. |
| Butter beans | 1:1 | Large, buttery and creamy; lovely roasted or in salads. |
| Fava beans | 1:1 | Traditional in falafel and dips, with a slightly stronger, greener taste. |
What goes with chickpea
- Cumin. Cumin's earthy warmth is the classic seasoning for chickpea's mild, nutty flavor.
- Tahini. Tahini's nutty richness and chickpea's creamy starch blend into hummus.
- Lemon. Lemon acidity lightens chickpea's dense texture.
- Coriander Seed. Coriander seed's citrus notes brighten chickpeas' earthiness.
- Couscous. Chickpeas add protein and creamy texture to couscous.
- Olive oil. Olive oil's fruity fat enriches chickpea's mild, creamy flavor.
- Parsley. Fresh parsley brightens chickpea's earthy, starchy flavor.
- Smoked Paprika. Smoked paprika adds smoky, sweet depth to mild chickpeas.
- Spinach. Spinach's mineral, slightly bitter greens balance chickpea's creamy starch.
- Yogurt. Cool, tangy yogurt contrasts with warm, spiced chickpeas.
Mistakes to avoid
- No soak leaves them hard. Tough and chewy, but not in a fun way.
- Cook too long, and you’re left with chickpea porridge.
Ideas for tonight
- Chickpea soup
- Chickpea salad
- Chickpea curry
Chickpea: questions
Do you need to soak chickpeas?
Soaking dried chickpeas for 8–12 hours shortens the cooking time and helps them cook evenly. You can skip it with a pressure cooker, or quick-soak them by boiling for 2 minutes and resting for an hour.
How long do chickpeas take to cook?
Soaked chickpeas take about 1–2 hours at a gentle simmer, depending on their age. In a pressure cooker they need around 15–20 minutes.
Are canned chickpeas as good as dried?
Canned chickpeas are convenient and perfectly good for most dishes. Home-cooked dried chickpeas usually taste nuttier and give creamier hummus, and they are cheaper.
Are chickpeas and garbanzo beans the same?
Yes. Garbanzo is the Spanish name, and both terms describe the same legume.
How do you make crispy roasted chickpeas?
Drain, rinse and dry them very well, then toss with oil and salt. Roast at 200°C (400°F) for 25–35 minutes, shaking the tray now and then, and add spices near the end so they don't burn.
Why won't my chickpeas soften?
Old dried chickpeas, hard water or acidic ingredients added too early can all keep them firm. Add a pinch of baking soda, keep simmering and save the tomatoes or lemon for later.
What is aquafaba?
It is the cooking liquid from chickpeas, often taken straight from the can. It whips into a meringue-like foam and works as an egg replacement in many bakes.
What does chickpea taste like?
Chickpeas cook to a firm texture with a nutty taste, rich in nutrients., with an aroma that is nutty, earthy.
What goes well with chickpea?
Chickpea pairs best with cumin, tahini, lemon, coriander seed, couscous. Cumin's earthy warmth is the classic seasoning for chickpea's mild, nutty flavor.
How do you use chickpea in cooking?
Silky Hummus: blending releases starch for creaminess; oil adds a silky finish.
How should you store chickpea?
Store dried chickpeas in a cool, dry place for up to a year; cooked chickpeas can be refrigerated for 3-4 days.
What is the most common mistake with chickpea?
No soak leaves them hard. Tough and chewy, but not in a fun way.
Cumin
Tahini
Lemon
Couscous
Lentil
