Chickpeas, also known as garbanzo beans, have been a staple in cuisines around the world for thousands of years, from Middle Eastern hummus to Indian chana masala to Mediterranean salads. Today, they’ve become a global go-to source of plant-based protein.
However, describing them merely as a protein source misses the mark.
“What sets chickpeas apart from other legumes isn’t any single nutrient; it’s the combination,” Kara Brown, a recipe developer, told The Epoch Times.
Chickpeas deliver a variety of nutrients, supporting blood sugar control, weight management, and gut health.
Key Nutrients
A 2016 review published in Nutrients found that those who ate chickpeas and chickpea-based foods, such as hummus, tended to have higher overall diet quality compared with nonconsumers.
- Fiber: A 1-cup serving of cooked chickpeas contains 12 1/2 grams of dietary fiber, a combination of soluble and insoluble fibers.
- Protein: They provide about 11 grams of plant-based protein. In fact, about 20 percent of a dried chickpea’s weight is protein.
- Folate: Chickpeas are a strong source of folate, delivering nearly 71 percent of the daily value per cup. Folate is essential for DNA synthesis and cellular function and is especially important during periods of rapid growth, such as pregnancy.
- Iron: Chickpeas are markedly high in iron, providing about 26 percent of the daily value per cup. Although plant-based iron is less readily absorbed than the iron found in animal products, it’s a solid contribution, particularly for those eating a plant-based diet.
Health Benefits
“Most ingredients do one thing well,” Brown said. “Chickpeas do several things well at once. As someone who works a lot with whole, natural ingredients, chickpeas are among the ingredients I return to again and again.”
Support Weight Management
Chickpeas may support weight management largely through their impact on satiety.
“Chickpeas are naturally filling because they combine fiber, protein, and carbohydrates, which slows digestion and helps you stay full longer,” Talia Follador, a registered dietitian nutritionist, told The Epoch Times in an email.
You feel satisfied, and it makes it easier to tune into hunger and fullness cues, reducing the likelihood of cravings or overeating later on.
A 2016 meta-analysis published in The American Journal of Clinical Nutrition found that including pulses, such as chickpeas, in the diet was associated with modest weight loss, even without intentional calorie restriction. The weight loss was likely due to increased satiety and slower digestion, resulting in lower calorie intake over time.
A similar effect was observed in a separate trial with a controlled diet.
In a 2016 study published in the Journal of Food Science and Technology, eating chickpeas significantly reduced appetite and subsequent energy intake by 83 percent to 98 percent, compared with white bread.
Improve Gut Health
The 2016 review published in Nutrients found that adding chickpeas to the diet can improve digestive function, leading to more frequent bowel movements, easier stool passage, and softer stool.
These benefits largely come down to chickpeas’ unique mix of fiber and prebiotic compounds. They contain oligosaccharides, soluble fiber, and resistant starch—a type of carbohydrate—that aren’t fully digested and reach the colon, where they feed beneficial gut bacteria.
As the bacteria break down the fiber, they produce short-chain fatty acids that support the gut lining, support digestion, and maintain a healthy gut environment, Follador said.
Chickpeas also contain ciceritol, a lesser-known prebiotic that may further support microbial diversity. A 2025 review in the Journal of Agriculture and Food Research suggests that it has potential benefits for microbial diversity and metabolic health.
Help Manage Blood Sugar
Chickpeas have a low-glycemic index and have been shown to blunt post-meal glucose responses compared with higher-glycemic carbohydrate foods such as white bread.
“Their carbohydrates are absorbed slowly, preventing the spikes and crashes patients experience with refined carbs,” Dr. Meena Malhotra, a double board-certified physician in internal medicine and obesity medicine, told The Epoch Times.
A 2025 systematic review and meta-analysis published in Nutrition Journal found that eating chickpeas significantly reduced postprandial glucose exposure compared with carbohydrate controls. However, the authors noted that further studies are needed to confirm long-term effects.
A randomized controlled trial in adults with Type 2 diabetes found that a low-glycemic index diet incorporating 1 cup of legumes daily significantly reduced hemoglobin A1c, a marker of average blood sugar levels over three months, compared with a higher wheat fiber diet.
“I don’t position [chickpeas] as a treatment, but as a very good carb option, especially for prediabetes or metabolic syndrome,” Malhotra said.
Additional Benefits
Chickpeas have also been shown to support lower low-density lipoprotein (LDL) cholesterol and blood pressure levels.
“Legumes like chickpeas contain both soluble and insoluble fiber, which can bind cholesterol in the gut and promote its excretion, so LDL levels can come down over time,” Malhotra said.
A 2025 randomized controlled trial published in Current Developments in Nutrition that examined adults with prediabetes found that daily chickpea consumption improved inflammatory markers and was associated with reductions in total and LDL cholesterol.
“They also have magnesium and potassium, which help with blood pressure regulation,” Malhotra said.
Chickpeas may also play a protective role in cancer risk by producing short-chain fatty acids such as butyrate, which has been linked to colorectal cancer prevention. Saponins, natural plant compounds found in chickpeas, have also been studied for their potential anticancer effects, with research suggesting that they may influence cancer cell growth and help improve the efficacy of certain cancer treatments.
How to Increase Absorption
For a plant-based iron source, chickpeas can be paired with vitamin C, such as tomatoes, bell peppers, or lemon juice, to improve absorption, Follador said.
To improve overall protein quality, combine chickpeas with grains or seeds to help round out their amino acid profile, particularly methionine.
Proper soaking and cooking are also important, as they reduce lectin, which can block nutrient absorption.
Optimal Storage
Appropriate storage helps preserve both the texture and nutritional quality of chickpeas, whether you’re using canned chickpeas or cooking dried ones from scratch.
- Canned Chickpeas (Unopened): Store in a cool, dry pantry away from heat and direct sunlight. They’re safe to use until the marked expiration date, although the quality is best when used sooner.
- Canned Chickpeas (Opened): Transfer to an airtight container rather than storing in the can, which can affect taste, safety, and quality. Refrigerate promptly and use within three to four days.
- Cooked Chickpeas (From Dried): Let cool completely, then store in an airtight container in the refrigerator for up to five days. For longer storage, you can freeze them for up to three months. Keeping them in a bit of their cooking liquid helps prevent drying out.
- Dried Chickpeas: Store in an airtight container in a cool, dry place, away from moisture and heat. They can last one to two years, but older chickpeas may take longer to cook and won’t be as tender.
Pro Tips
Rinsing canned chickpeas thoroughly can reduce sodium by up to 40 percent and remove some of the oligosaccharides that contribute to gas. For those prone to bloating, portion size also matters—starting with about 1/4 cup and gradually increasing intake over time can help the gut adapt.
If cooking from dry chickpeas, technique becomes more important. Soaking chickpeas with half a teaspoon of baking soda helps break down the skins for a smoother texture, while holding off on salt until the final stage of cooking prevents them from turning tough.
“If you salt dried chickpeas at the start, their skins toughen and remain leathery even after long cooking,” Brown said. “Add salt in the last 20 minutes, not at the beginning.”
Chickpeas cooked from scratch offer a clear advantage, she added.
“Dried chickpeas that are soaked overnight and cooked slowly have a texture and flavor that canned ones just can’t match,” she said.
Well-cooked dried chickpeas have thin, tender skins that blend in, while canned chickpeas have tougher skins from the canning process. Although this may not be obvious in soups or curries, it can be noticeable in salads or roasted dishes, Brown said.
However, canned chickpeas can still deliver, with a few upgrades. Warming them in olive oil with a smashed garlic clove and a pinch of salt for about four minutes helps soften the skins and enhance their flavor. Brown also recommends seasoning chickpeas while they’re still warm so they absorb the flavors better, and then finishing with a squeeze of lemon or a splash of vinegar to cut through their natural earthiness.
For more creative uses, the cooking liquid also found in the can, known as aquafaba, can be whipped like egg whites into meringues, desserts, and even cocktails. For an unexpected flavor twist, Brown suggests pairing chickpeas with stone fruit such as roasted apricots or fresh peaches.
“The sweet fruit and earthy chickpeas balance each other,” she said.
Recipe
Hummus is a plant-based, protein-packed snack that comes together quickly with minimal cleanup. The addition of lemon juice helps enhance iron absorption and softens the chickpeas’ natural earthiness. For a smoother texture, you can peel the chickpeas, although it’s not necessary.
Garlicky Hummus
Yield: 2 to 2½ cups
Ingredients
- 3 to 4 cloves of garlic (depending on size)
- 2 cans chickpeas, rinsed and drained (save 2 to 4 tablespoons of the liquid from the can)
- ⅓ cup tahini
- Juice of 2 lemons
- ½ teaspoon salt
- 2 tablespoons extra virgin olive oil
Directions
- Add garlic cloves to a food processor and process until finely minced.
- Add chickpeas to a food processor along with 2 tablespoons of reserved liquid, followed by the tahini, lemon juice, and salt.
- Process until combined. Then, with the machine running, slowly drizzle in the olive oil until smooth. If needed, add more reserved chickpea liquid, 1 tablespoon at a time, until the desired consistency is reached.
- Taste and adjust salt or lemon as needed before serving.
Precautions
Chickpeas are generally well-tolerated, but there are a few considerations.
They contain raffinose, a type of carbohydrate the body doesn’t fully digest. When it reaches the large intestine, it’s fermented by gut bacteria, which can lead to gas and bloating, especially if you increase the amount quickly.
Chickpeas naturally contain antinutrients, including lectins and phytic acid, which can interfere with the absorption of minerals such as iron and zinc. However, standard preparation methods such as canning, soaking, and cooking significantly reduce these compounds.
“If you are eating properly cooked chickpeas, this is not an issue,” Malhotra said.
For people with digestive sensitivities, particularly irritable bowel syndrome, chickpeas may be harder to tolerate. Irritable bowel syndrome patients can have trouble because chickpeas are high in fiber, and colon bacteria ferment this fiber, causing bloating and gas, Malhotra noted.
Follador said: “Starting with smaller portions and gradually increasing can help your body adjust. Cooking them thoroughly and pairing them with other foods, rather than eating large amounts on their own, can also make a difference.”
For those prone to kidney stones, chickpeas are generally not a major concern unless the overall diet is high in oxalates.
“Cooking or canning the chickpeas significantly reduces oxalate levels,” Malhotra said.
Fun Facts
- Archaeologists have found chickpea remains in the Middle East that date back roughly 10,000 years.
- The famous Roman Cicero got his name because his family was successful in chickpea cultivation (“cicer” means “chickpea” in Latin). Some also say that the name comes from one of his ancestors having a dent at the end of his nose that looked like a chickpea.
- During wars and periods of scarcity, roasted chickpeas were used as a caffeine-free coffee substitute.
- Chickpeas grow in small, fuzzy pods that usually have only one or two beans. They look like tiny green peaches hanging off a bush.
Tips for Kids
Getting kids to eat chickpeas often comes down to texture. If mushy foods are a turnoff, roasted chickpeas are a simple entry point. Baked until crisp and seasoned like popcorn, they become a crunchy, snackable alternative.
“Kids who won’t eat chickpeas any other way will snack on these by the handful because they’re crunchy, light, and fun to eat,” Brown said.
Blending chickpeas into familiar foods is another effective strategy. They can be mixed into macaroni and cheese, quesadillas, or even baked goods such as pancakes and muffins, where they add protein and a mild, nutty flavor that typically goes unnoticed.
“I blend chickpeas into baked goods to replace some of the flour,” Brown said. “A little blended, well-cooked chickpea in pancake or muffin batter adds protein and a mild nutty flavor that most people can’t detect.”
Chickpeas can also be transformed into “cookie dough” by blending them with nut butter, maple syrup, vanilla, and a pinch of salt, then folding in mini chocolate chips.
Hummus can be made more appealing to kids with natural colors—beets for pink, turmeric for yellow, or spinach for green.
Calling them “power beans” or another kid-friendly name can make them feel more fun.