Chickpeas

Origin

Chickpeas are one of the oldest cultivated pulses, with roots in the Middle East and Mediterranean region before spreading across North Africa, South Asia and Europe. They became a staple because they store well, provide reliable plant protein and work in both simple everyday meals and festive dishes. Today, chickpeas are used globally in hummus, falafel, curries, stews, salads, soups, snacks and flour-based recipes.

Culinary uses

• · hummus
• · falafel
• · curries
• · stews
• · salads
• · soups
• · roasted snacks
• · aquafaba (veg mayo)
• · breads

Cooking guide

If using dried chickpeas, soak them overnight in plenty of water, then drain and simmer in fresh water for 60–90 minutes until tender. Older chickpeas may take longer to soften. For a creamier texture, especially for hummus, cook them until very soft rather than just tender. Canned chickpeas are already cooked and only need rinsing, draining and heating if required. Chickpea flour can be mixed with water to make batters for pancakes, fritters, flatbreads and savoury bakes.

Storage

Store dried chickpeas in an airtight container in a cool, dark cupboard. They keep well, but older chickpeas take longer to cook and may not soften evenly. Store canned chickpeas in the cupboard until opened, then refrigerate leftovers in a sealed container and use within 3–4 days. Cooked chickpeas can also be frozen in portions.

Buying guide

Choose dried chickpeas if you want the best texture and lowest cost for batch cooking. Choose canned chickpeas for convenience, quick salads, curries and hummus. Look for chickpeas that are evenly coloured and free from dust, stones or musty smells. For chickpea flour, check that it is fresh and not bitter-smelling, as pulse flours can turn stale over time.

Health benefits

• plant protein
• fibre
• iron
• folate
• magnesium
• potassium
• slow-digesting