Chickpeas, or garbanzo beans, are actually the most widely consumed legume in the world. Although they originated in the Middle East and are still a major dietary staple, the three top producing countries are India, Australia, and Pakistan.

Chickpeas are for more than just hummus! Roasted and ground chickpeas have been used as a caffeine-free coffee substitute, the liquid from chickpeas (called aquafaba) can be used for egg replacement (binder/thickener) in cooking, and for those who are dairy-free, garbanzo flour makes a great cheese replacement.

Varieties

There are three main types of chickpeas. The first is Desi, which has small, dark seeds with a rough coat. Desi is typically cultivated mostly in India and much of the Middle East. The next type is also from the Indian Subcontinent, Bombay is also a dark color, but it is slightly larger in size than the Desi variety. The last type is Kabuli, which are lighter colored with larger seeds and a smooth coat. Kabuli is mainly grown in Southern Europe, Northern Africa, South America, and the Indian Subcontinent. Other types include the uncommon black chickpea Ceci Neri that is grown only in Puglia, Italy, these chickpeas are larger and blacker than the desi variety, and green chickpeas are also known as Harbhara/Harbara in India.

How to Choose and Store

You can buy chickpeas dried or canned. Make sure that either way you purchase them they are organic. When buying canned beans, make sure that it does not include extra salt or additives. When buying dried beans make sure that there is no evidence of moisture or insect damage, and they are whole, not cracked. Also, if you are buying in bulk, make sure the bins containing the beans are covered and that the store has a good product turnover for maximum freshness.

Cooked and canned beans will keep in a fridge for about 3 days if stored in a covered container. Store your dried beans in an air-tight container in a cool, dry, dark place and they will keep up to 12 months. If you purchase chickpeas at different times or stores, store them separately! Legumes increase in dryness the longer they are stored, resulting in different cooking times. The dryer the bean the longer the cooking time.

Nutrition

Chickpeas are an excellent source of iron, folate, phosphorus, protein, and dietary fiber. Their soluble fiber helps maintain healthy blood sugar levels as well as energy levels. They are great for promoting heart health. Their abundance of dietary fiber and folic acid helps lower blood concentrations of homocysteine, a compound known to damage artery walls. They are also full of a plant sterol called sitosterol, which mimics cholesterol in the body and with the high dietary fiber can help to naturally lower cholesterol levels. The magnesium they contain improves the flow of blood, oxygen, and nutrients throughout the body. They also contain vitamin B1, which converts sugar into usable energy and phosphorus, a component of ATP! ATP is the fuel molecule that powers your body’s cells.

Energetics

Chickpeas are neutral in temperature and sweet in flavor. They nourish the Spleen (pancreas), Stomach, and Heart qi. In general, beans are drying and work well as a diuretic. Many beans, including chickpeas, can be too drying for frail and deficient people, so adding a moistening element can help. In many cultures, they add tahini to chickpeas to add moistness (tahini is an oily sesame seed butter).

Caution: Chickpeas can be hard to digest for many and should not be eaten often.

 Chickpea Burgers

Ingredients

• 1 19-ounce can chickpeas, rinsed

• 4 scallions, trimmed and sliced

• 1 egg

• 2 tablespoons all-purpose flour

• 1 tablespoon chopped fresh oregano

• 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

• 2 tablespoons extra-virgin olive oil

• 2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired

Tahini sauce

• 1/2 cup low-fat plain yogurt

• 2 tablespoons tahini, (see Ingredient note)

• 1 tablespoon lemon juice

• 1/3 cup chopped flat-leaf parsley

• 1/4 teaspoon salt

Preparation

1. To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.

2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

3. To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

Ingredient Note: Tahini is a smooth, thick paste made from ground sesame seeds and commonly used in Middle Eastern foods. Look for it in the Middle Eastern section or near other nut butters in large supermarkets.

Sources

https://www.eatingwell.com/recipe/251792/chickpea-burgers-tahini-sauce/

Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.

Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.