Chickpeas
Chickpeas are versatile, satisfying legumes with a mild, nutty flavor and a creamy-but-firm bite. They work in stews, salads, curries, bowls, burgers, and spreads, and the liquid from the can - aquafaba - doubles as a handy egg alternative in plant-based cooking.
Nutrition
One cup cooked chickpeas (~165 g) contains:
✓ ~14–15 g plant protein for muscle repair;
✓ ~12 g fiber that supports fullness and gut health;
✓ Folate, iron, phosphorus, magnesium, and potassium in meaningful amounts;
✓ Slow-release carbohydrates for steady energy.
Chickpeas are budget-friendly, nutrient-dense, and easy to add to everyday meals.
Health Benefits
The protein-and-fiber combo promotes satiety and balanced blood sugar. Folate supports cell maintenance, iron helps oxygen transport, and minerals like magnesium and potassium support normal muscle and nerve function. Regularly including legumes is linked with better dietary quality.
Dried or Canned?
Both are great, but canned is unbeatable for speed.
✓ Dried: Cheapest and best texture control. Soak and simmer until tender.
✓ Canned: Fully cooked and ready to use. Choose unsalted/no-salt-added when possible and rinse to reduce sodium and surface starch.
What Is Aquafaba?
Aquafaba is the viscous liquid from canned chickpeas. It whips, emulsifies, and binds in recipes much like egg whites.
✓ 3 tbsp aquafaba ≈ 1 egg white in many recipes;
✓ 2 tbsp aquafaba ≈ 1 whole egg in some baking applications;
✓ Use for mayo, meringues, mousses, dressings, and to lighten batters.
How to Prepare
- From canned: Drain and reserve the aquafaba. Rinse chickpeas well. Add to salads, bowls, curries, soups, and burgers.
- From dried: Soak 8–12 hours (optional but helpful), drain, cover with fresh water, and simmer until tender. Salt toward the end.
- Flavor tips: Pair with garlic, cumin, paprika or chili, lemon, herbs, tahini, tomato paste, miso, and a splash of vinegar for brightness.
Storage
Canned (opened): Transfer chickpeas and a little liquid to a sealed container and refrigerate 3–4 days. Aquafaba stores separately in the fridge 3–4 days.
Cooked (from dried): Refrigerate in their cooking liquid and use within 3–5 days.
Dry chickpeas: Airtight in a cool, dark cupboard for up to 1 year.
Can You Freeze Chickpeas?
Yes. Portion cooked or rinsed canned chickpeas with a little cooking liquid and freeze up to 3 months. Aquafaba also freezes well in ice-cube trays for easy measuring.
What Do We Use?
At DAREBEETS, we use canned chickpeas for convenience - an easy source of aquafaba and a ready-to-go ingredient for fast meals. We choose unsalted cans, reserve the aquafaba for sauces and baking, and rinse the chickpeas before adding them to bowls, curries, and spreads.
