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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SATURDAY, June 8, 2019 9 AM - 1 PM  HASBROUCK HEIGHTS HILTON HOTEL  650 TERRACE AVENUE, HASBROUCK HEIGHTS, NJ ON SITE REGISTRATION FOR ATTENDEES CLASSES DEALING WITH ...

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Join the Bergen County Historical Society as they celebrate Pinkster, a Jersey Dutch Celebration of Spring at Historic New Bridge Landing. The Tricorne Dance Ensemble under the direction of...

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Celebrate Memorial Day with a salute to the Americans who gave their lives in service.  The Waldwick Band is a volunteer music organization based in and supported by the borough of Waldwick,...

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SATURDAY, June 8, 2019 9 AM - 1 PM  HASBROUCK HEIGHTS HILTON HOTEL  650 TERRACE AVENUE, HASBROUCK HEIGHTS, NJ ON SITE REGISTRATION FOR ATTENDEES CLASSES DEALING WITH ...

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Brian Aberback of the New Jersey Sports and Exposition Authority discusses the amazing natural beauty and wildlife of the Meadowlands and the remarkable story of its environmental renaissance. He...

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Cost: free admission

Where:
Hasbrouck Heights Hilton Hotel
650 Terrace Avenue
Hasbrouck Heights, NJ  07604
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Sponsor: Bergen County Community Development
Telephone: 201 336-7206
Contact Name: Jacqui Atkins
Website »

More information

Call today to find out more about this program 201-744-2822

Cost: 197.00 - 397.00

Where:
Blue Dragon School of Martial Arts
53 South Washington Avenue
Bergenfield, NJ  07621
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Sponsor: Push To Change
Telephone: 201-744-2822
Contact Name: Nicolle A Ahles
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SATURDAY, June 8, 2019 9 AM - 1 PM  HASBROUCK HEIGHTS HILTON HOTEL  650 TERRACE AVENUE, HASBROUCK HEIGHTS, NJ ON SITE REGISTRATION FOR ATTENDEES CLASSES DEALING WITH ...

Cost: free admission

Where:
Hasbrouck Heights Hilton Hotel
650 Terrace Avenue
Hasbrouck Heights, NJ  07604
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Sponsor: Bergen County Community Development
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Contact Name: Jacqui Atkins
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Call today to find out more about this program 201-744-2822

Cost: 197.00 - 397.00

Where:
Blue Dragon School of Martial Arts
53 South Washington Avenue
Bergenfield, NJ  07621
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Sponsor: Push To Change
Telephone: 201-744-2822
Contact Name: Nicolle A Ahles
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The Tea - Interview With The Stars Gospel Stageplay   Date(s) - May 24th at 7pm and May 25th at 6pm. Location - Hackensack Performing Arts Center (HACPAC) 102 State St,...

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Telephone: 201 336-7206
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Thinking about Spring, warmer temps, sunny skies and getting in shape? BEGINNERS RUNNING SPRING PROGRAM sponsored by the North Jersey Masters non profit running club is starting up it's next...

Cost: $90.00

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Call today to find out more about this program 201-744-2822

Cost: 197.00 - 397.00

Where:
Blue Dragon School of Martial Arts
53 South Washington Avenue
Bergenfield, NJ  07621
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Sponsor: Push To Change
Telephone: 201-744-2822
Contact Name: Nicolle A Ahles
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The Tea - Interview With The Stars Gospel Stageplay   Date(s) - May 24th at 7pm and May 25th at 6pm. Location - Hackensack Performing Arts Center (HACPAC) 102 State St,...

Cost: $25.00

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Ocean Galleries welcomes renowned Canadian-Lebanese Impressionist, Samir Sammoun, over Memorial Day weekend for his first ever exhibition in Stone Harbor. Samir began painting oils at the young age...

Cost: Free to the Public; ALL Artwork Available for Acquisition

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