Ingredient encyclopedia
Chickpeas
An ancient pulse associated with Near Eastern farming and Mediterranean cooking.
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US season & availability
A year-round pantry ingredient; harvest and processing vary by origin.
How to choose
Choose ready-cooked canned chickpeas for this menu; compare sodium labels.
How to store
Unopened shelf-stable cans: cool, dry cupboard. After opening, refrigerate leftovers promptly in a covered container; follow the label.
Prep with confidence
Drain and rinse; dry well before roasting for better browning.
Nutrition reference · per 100 g
Food form in this reference: Canned, drained and rinsed in tap water
Values are for 100 g of the USDA reference food named below, not a serving or the recipe shown. Raw/cooked state, edible portion, variety and brand matter. Missing values are omitted, never treated as zero.
100 g is a comparison basis, not a suggested portion — especially for salt, oil, spices and sweeteners.
- Fat
- 2.47 g
- Carbohydrate
- 22.87 g
- Energy
- 138 kcal
- Protein
- 7.04 g
- Sodium
- 212 mg
- Fiber
- 6.3 g
More reported vitamins & minerals
- Calcium
- 43 mg
- Potassium
- 109 mg
- Iron
- 0.98 mg
- Vitamin A (RAE)
- 1 µg RAE
- Vitamin C
- 0.1 mg
USDA reference food (original record): Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
USDA FoodData Central · SR Legacy · FDC ID 173801 · 100 g
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Every recipe below lists this ingredient. Read the recipe for its exact form, amount, equipment and allergens.
Squash Chickpea Tahini Bowl
65 min · Original servings: 2
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Easy Three-Bean Veggie Chili
65 min · Original servings: 6
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Chana Masala
40 min · Original servings: 4
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Coconut Chickpea & Spinach Curry
45 min · Original servings: 4
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Chickpeas with Spinach (Espinacas con Garbanzos)
25 min · Original servings: 4
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Harvest Chickpea & Apple Bowl
70 min · Original servings: 2
Open recipe →More recipes using this ingredient (11)
- Kale & Chickpea Creamy Crunch →
- Cucumber Chickpea Lime Salad →
- Chickpea Herb Quinoa Salad →
- Roast Cauliflower Quinoa Bowl →
- Apple Cheddar Chickpea Chop →
- Cauliflower Chickpea Shawarma Bowl →
- Baked Falafel-Inspired Bowl →
- Hummus Veggie Bowl →
- Roasted Eggplant Tahini Bowl →
- Lemon-Herb Couscous with Chickpeas →
- Spinach & Chickpea Tomato Stew →
Put a table together
A plant-based harvest table
Chickpeas and lentils add plant protein; rice and squash make it filling. Lemon and pear balance tahini. Contains sesame and walnuts: check recipe allergens.
A menu suggestion, not a single recipe. Each dish keeps its own yield and cooking instructions.