Natural form

Dried chickpeas showing their tan color, round shape, and characteristic crinkled surface.

Shows the raw dried legume so readers can identify chickpeas before any preparation.

Legumes & Beans

Chickpeas

Nutty, versatile beans for hummus, curries, and roasting

Buttery and nutty, chickpeas blend into hummus, simmer into curries, and roast into a crunchy snack. Dried keep for ages airtight; canned save soaking time.

Chickpeas (garbanzo beans) are the round, knobbly, golden legumes that anchor cooking from the Mediterranean to the Middle East to India. They have a uniquely nutty, buttery flavor and a firm-yet-creamy texture that makes them outrageously versatile: blended smooth they become hummus, fried crisp they're a snack, simmered they enrich curries and stews, and roasted they turn shatteringly crunchy. Their cooking liquid (aquafaba) is a minor miracle — it whips like egg white and works as a vegan binder. Dried chickpeas need a long soak and simmer but reward it with superior texture and flavor for hummus; canned are the everyday convenience. They're a strong source of plant protein and fiber, and the foundation flour (gram/besan) is gluten-free and ubiquitous in fritters and flatbreads.

Measured in: g
Storage: Airtight

Find it in

Canned Goods

Types & varieties

Kabuli chickpeas

The large, round, pale type common in the West — for hummus and salads.

Desi chickpeas (chana)

Smaller, darker, nuttier; the Indian type, often split into chana dal.

Canned chickpeas

Pre-cooked convenience — drain, rinse, and they're ready.

Gram flour (besan)

Ground chickpea flour — gluten-free, for fritters, batters, and flatbreads.

How to cook (and the hummus secret)

Dried chickpeas want a long soak and a patient simmer. For the silkiest hummus, overcook them well past 'done' and add a pinch of baking soda to the cooking water — it breaks down the skins so they blend glassy-smooth.

Soak overnight, drain, simmer in fresh water 1–2 hr until soft
For hummus: add 1/2 tsp baking soda to the pot and cook until falling apart
Skim and (for the smoothest hummus) rub off the loose skins
Canned: drain and rinse, or simmer briefly to soften further

How to roast & use aquafaba

Two chickpea tricks worth knowing: roasting them crisp for a snack or salad crunch, and saving the canning liquid (aquafaba) as a vegan egg-white substitute.

Roast: dry well, toss with oil and spice, roast 400°F/200°C 25–35 min until crunchy
Dry thoroughly before roasting or they steam instead of crisping
Aquafaba (the can liquid) whips into vegan meringue and binds batters
Toss roasted chickpeas onto salads and bowls for crunch

Common uses

HummusChickpea curry (chana masala)Roasted chickpea snacksFalafelGrain bowls and saladsStews and soupsSocca and farinata (gram-flour flatbreads)Pakoras and fritters

Tips & pitfalls

Add baking soda to the cooking water for hummus — it dissolves the skins for a glassy-smooth blend.
Dry canned chickpeas thoroughly before roasting, or they'll steam instead of crisp.
Save aquafaba (the canning liquid) — it whips like egg whites for vegan baking.
Overcook them for hummus; 'too soft' is exactly right for blending.
Rub off the loose skins for the smoothest possible hummus.

Nutrition

378kcal

Energy

1582 kJ · per 100 g

Where the calories come from

Protein 21%Carbs 65%Fat 14%

Protein

20.5g

41% DV

Carbs

63g

23% DV

Fat

8% DV

Fiber

12.2g

44% DV

Sugars

10.7g

of which

Sodium

24mg

1% DV

Notable micronutrients

Folate139% DV

Thiamin (B1)40% DV

Vitamin B631% DV

Zinc25% DV

Iron24% DV

Phosphorus20% DV

Source · USDA FoodData Central · Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

View on FDC →

In the shops

Matched grocery products

Chickpeas
BONPREU · kg · Bonpreu
€1.10
Chickpeas
Hacendado · 1 kg · Mercadona
€2.20
Cooked Chickpeas
Hacendado · 295 g · Mercadona
€0.75
Cooked Chickpeas
Hacendado · 570 g · Mercadona
€0.85
Cooked Chickpeas
FERRER · kg · Bonpreu
€1.99
LUENGO Chickpeas
LUENGO · kg · Bonpreu
€2.07

Good to know

Flavor & texture: Nutty, buttery; firm with a creamy interior
Cook ratio & time: Dried: soak, then simmer 1–2 hr until very tender (longer for hummus)
Soak?: Yes for dried — overnight or quick-soak; canned are ready to use
Nutrition: ~164 kcal/100g cooked; ~8.9g protein, ~7.6g fiber; rich in folate & iron
How to store: Dried airtight ~1–2 years; cooked refrigerate ≤5 days or freeze

Substitutes