Chickpeas, Please!

Packed with protein and fiber, this legume adds nutty flavor to countless dishes.



The next time you spread a spoonful of hummus onto a cracker, know you’re also enjoying a taste of agricultural history. Dating back to about 7,500 years ago in the Middle East, chickpeas are considered one of the world’s “founder crops,” some of the earliest to be cultivated. Don’t let their name (or names) fool you. Also known as garbanzo beans, chickpeas are neither peas nor beans; rather, they’re legumes and are as versatile and nutritious as they are ancient.

Power Up 

A cup of canned chickpeas is only 210 calories and contains about 11 grams of protein and 9.6 grams of fiber, according to the U.S. Department of Agriculture. They’re rich in vitamins and minerals, including manganese, providing 84 percent of the recommended daily value (RDV) for a 2,000-calorie diet, folate (71 percent), copper (29 percent), and iron (26 percent). Also, chickpeas are a source of “resistant starch,” a type of fiber that a recent British and Irish study published in Nutrition Bulletin claims can be useful in managing diabetes and promoting gut health.

Buy/Store/Serve

Chickpeas are available canned and dry at most supermarkets, and which variety you should choose is based on personal preference and patience. Those looking to avoid BPA exposure from canned products or reduce sodium may prefer to cook dry chickpeas (tip: they taste better than their canned cousins too). The downside to this variety is that cooking them is time consuming. The legumes must be soaked overnight (12 hours) and then boiled for over an hour.

The different ways to prepare cooked or canned chickpeas are countless—you can roll ’em, roast ’em, sprinkle ’em and spread ’em. They can be pureed with tahini into hummus, ground and rolled with spices and flour into falafel balls, sprinkled plain over salads, added to pasta dishes or soups, and even roasted into a crunchy snack (drizzle with olive oil; sprinkle with salt and spices like cumin, cayenne, and turmeric, then roast at 400°F for about 30 minutes). Chickpeas can also be ground into chickpea flour, which is sold at most health-food stores and specialty markets and is a protein-packed substitute for those eating a gluten-free or wheat-free diet.

Did you know?

Chickpeas may be at the forefront of the fight against global hunger. Scientists are working to develop a climate-resilient chickpea crop through the Chickpea Innovation Lab, an initiative called “Feed the Future” by the United States Agency for International Development. This facility is one of 23 such labs hoping to improve the resilience and yield of nutrient-dense crops to help feed a growing global population and support small-scale farmers worldwide. Read more at FeedtheFuture.gov.

"When buying canned chickpeas, look for ones that are free of BPA, a toxin that you want to avoid. Though the canned variety generally retains the majority of its nutrition, some folate is lost in the canning process. Buy dried chickpeas if you are eating them for folate. Soak them overnight for maximum nutritional value, absorption and digestibility.” —Robin DeCicco, certified holistic nutritionist, Power of Food Education, Ramsey.

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February 2020

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
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Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

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Come celebrate Washington's Birthday with the Bergen County Historical Society at Historic New Bridge Landing. The Tricorne Dance Ensemble which is under the direction of dance mistress Denise...

Cost: $12 adults, $7 students, BCHS members free

Where:
Historic New Bridge Landing
1201 Main Street
River Edge, NJ  07661
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Sponsor: Bergen County Historical Society
Telephone: 201-343-9492
Website »

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The Roosevelt String Band returns in celebration of Morven’s exhibition Dreaming of Utopia: Roosevelt, New Jersey to present an encore performance with songs to warm the heart including Bill...

Cost: $10; Free to Friends of Morven

Where:
Morven Museum & Garden
55 Stockton Street
Princeton, NJ  08540
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Sponsor: Morven Museum and Garden
Telephone: 609-924-8144
Contact Name: Debra Lampert-Rudman
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The most classic of all fairy tales springs to life in this fast-paced musical production featuring ragged Cinderella and the handsome prince looking for a bride.Please note: This sensory-friendly...

Cost: $10-$12

Where:
William Paterson University Shea Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

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Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Join us for partially guided meditations every Monday afternoon from 1:10-1:45pm. Learn to mediate or expand your current practice. Come experience the benefits of meditation and...

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center
Telephone: 201-684-6855
Contact Name: Vijosa Hoxha
Website »

More information

Show More...
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Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Show More...
Show Less...

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Join us for partially guided meditations on Wednesday evenings. Learn to mediate or expand your current practice. Come experience the benefits of meditation and practice in community....

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center
Telephone: 201-684-6855
Contact Name: Vijosa Hoxha
Website »

More information

Show More...
Show Less...

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

WP Composers-In-Residence Day Admission:  Free!

Cost: Free

Where:
William Paterson University Shea Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Join us for partially guided meditations every Monday afternoon from 1:10-1:45pm. Learn to mediate or expand your current practice. Come experience the benefits of meditation and...

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center
Telephone: 201-684-6855
Contact Name: Vijosa Hoxha
Website »

More information

Show More...
Show Less...

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

What is the temperature at which book paper ignites? Fahrenheit 451 is the answer. Bergen Community College’s BergenStages theatre troupe takes on and presents the powerful drama, Fahrenheit...

Cost: $15 tickets with discounts for senior citizens, faculty, staff, and students

Where:
Ender Hall Theatre at Bergen Community College
400 Paramus Road
Paramus, NJ  07652
View map »


Telephone: 201-447-7428
Contact Name: Ticket Box Office
Website »

More information

Show More...
Show Less...

East Gallery This exhibition features recent artist books and prints by Casey Gardner, the Grand Prize recipient of the 2018 Ink, Press, Repeat exhibition. Drawing inspiration from cartography,...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

South Gallery ABOUT THE COMPETITION  Since 2001, the University Galleries at William Paterson University has organized a juried printmaking exhibition featuring traditional and digital print...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

Court Gallery This exhibition is an exploration of Paterson, New Jersey and the Northeastern region through bodies of water­­––an investigation of ecology and landscape that fosters a closer...

Cost: Free

Where:
William Paterson University Ben Shahn Center
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: William Paterson University
Telephone: 908-370-4221
Contact Name: Zach Hertz
Website »

More information

What is the temperature at which book paper ignites? Fahrenheit 451 is the answer. Bergen Community College’s BergenStages theatre troupe takes on and presents the powerful drama, Fahrenheit...

Cost: $15 tickets with discounts for senior citizens, faculty, staff, and students

Where:
Ender Hall Theatre at Bergen Community College
400 Paramus Road
Paramus, NJ  07652
View map »


Telephone: 201-447-7428
Contact Name: Ticket Box Office
Website »

More information

Show More...
Show Less...
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