Kabuli Chickpeas

Also known asGarbanzo Beans · Garbanzo · Chana · Cicer arietinum · 鹰嘴豆

Name: Kabuli chickpeas (Cicer arietinum) — the large, round, pale cream chickpeas with a thin, smooth coat, which are the usual type sold canned and dried in Western supermarkets, and the type used for hummus. They are also called garbanzo beans.

Description

Kabuli chickpeas are the larger type of chickpea, said to be named for Kabul, in Afghanistan, from where they spread to the Mediterranean and later the world. They are grown chiefly in the Mediterranean, Central Asia, North Africa, Mexico, Canada and the United States, and make up around 15 to 20 per cent of the world crop.

Their thin skin and smooth, creamy, buttery texture when cooked, with a mild, nutty flavour, make them ideal for hummus, salads, falafel, soups and stews such as Spanish cocido and Moroccan harira.

Main nutrition value

Kabuli chickpeas are an excellent source of plant protein and fibre, and provide folate, iron, magnesium, manganese and zinc, with a low glycaemic effect.

How best to be consumed

Kabuli chickpeas are soaked and cooked until very tender.

1. Soak dried pulses in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas.
2. Boil for 1 to 2 hours (or pressure-cook for 20 to 40 minutes) until soft, with a little baking soda for very creamy results.
3. Blend into hummus, or mash for falafel and patties.
4. Add to salads, soups, stews, tagines and curries.
5. Keep the cooking liquid (aquafaba), which whips like egg white in vegan cooking.
6. Rinse canned chickpeas, to reduce salt.

Overconsumption could cause…

Kabuli chickpeas are healthy in food amounts when cooked.

1. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in pulses, particularly if you are not used to eating them, so build up gradually and drink water.
2. Allergic reactions in a small number of people allergic to legumes, and cross-reaction between chickpeas, lentils and peanuts in some.
3. Reduced absorption of iron, zinc and calcium from the phytates in dried pulses, which soaking and thorough cooking reduce.
4. High sodium in canned pulses, so choose no-added-salt cans and rinse them well.

GroupsChickpeasLegume familyHigh fibreHigh proteinLow sodiumRich in folateRich in ironRich in potassium

Made intoChickpea Flour / BesanChickpea PastaHummus

Related foodsDesi ChickpeasBlack Chickpeas / Kala ChanaRoasted ChickpeasSplit Green PeasMasoor DalRed Lentils

Wikipedia — Chickpea, used for origin, naming and history: https://en.wikipedia.org/wiki/Chickpea