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Chickpeas have a wonderful, nutty flavor with earthy undertones. Their taste is similar to beans, but more savory and complex. When cooked properly, chickpeas are soft and creamy on the inside with a satisfying bite. They make a fantastic addition to a wide variety of dishes.
What are Chickpeas?
Chickpeas, also known as garbanzo beans, are part of the legume family along with beans, peas, and lentils. They have been cultivated for thousands of years, especially in Mediterranean and Middle Eastern cuisine. Today they are grown and eaten all over the world.
There are two main varieties of chickpeas:
- Kabuli – These chickpeas are larger and have a smooth coat. They are the most common variety found in grocery stores.
- Desi – Smaller, darker chickpeas with a rougher coat. They have a stronger, earthier taste and are popular in Indian cooking.
Chickpeas are highly nutritious, providing a good source of fiber, protein, iron, potassium, and magnesium. They are low in fat and help improve heart health. The fiber and protein keep you feeling fuller longer, making them an excellent weight loss food.
What Do Chickpeas Taste Like?
So what do chickpeas actually taste like? They have a wonderful earthy, nutty flavor that is pleasantly hearty. Many describe it as a cross between chestnuts and beans.
When raw, chickpeas have a very dense, starchy texture and bitter taste. But once cooked, that starchiness transforms into a lovely creamy, soft texture that is perfect for hummus or stews.
Chickpeas complement spices and seasonings very well. Their taste pairs nicely with garlic, cumin, curry powder, cinnamon, paprika, chili pepper, parsley, mint, and more. They also go well with lemony flavors.
If you cook chickpeas properly, they should be tender but still retain a nice bite to them, not mushy. Their savory taste enhances dishes like soups, salads, curries, and rice or grain bowls.
Substitutes for Chickpeas
Some of the best substitutes include other beans, lentils, and soy-based options. Kidney beans can work well, as they have a similar taste and texture when cooked. Cannellini or great northern beans can also substitute for the texture.
Lentils are an especially good option as they have a mild flavor that works in place of chickpeas in dishes like curries, stews, and salads. Green or brown lentils hold their shape well when cooked.
Edamame, or fresh soybeans, provide protein and have a pleasant nutty taste. Shelled edamame seeds can stand in for chickpeas in many recipes. Tofu is made from soy and has a neutral flavor that allows it to soak up the other flavors in a dish.
Firm or extra-firm tofu cubed or crumbled can provide the texture of chickpeas in vegetarian dishes. With all of these substitutes readily available, it’s easy to replicate the unique taste and texture of chickpeas when needed.
How to Cook Dried Chickpeas Perfectly
Cooking chickpeas takes some time and patience, but following a few tips will ensure tender, flavorful results:
1. Soak chickpeas overnight – Letting them sit in water allows them to rehydrate and begin to soften.
2. Drain and rinse chickpeas – Pour out the water and give them a good rinse to wash away indigestible sugars that cause gas.
3. Simmer in broth or water – Chickpeas should be gently simmered until tender, not boiled rapidly. Adding aromatics like garlic, onion, or herbs enhances flavor.
4. Season generously – Chickpeas need bold seasonings. Spices, herbs, broth, and acidity from lemon juice or vinegar makes them shine.
5. Don’t overcook – Sample a chickpea periodically as they cook. You want them tender but not mushy.
6. Store cooked chickpeas – Let cool completely before refrigerating in an airtight container for up to one week. Freeze for longer storage.
7. Use the liquid too – The cooking liquid, called aquafaba, adds delicious flavor when making recipes like hummus.
Incredible Ways to Use Chickpeas
Chickpeas come in three main forms – dried, roasted, and canned. Dried chickpeas need to be soaked overnight and then cooked before eating. They have a longer shelf life but take more prep.
Roasted chickpeas are cooked dried chickpeas that are tossed in oil and spices and roasted for a crunchy, flavorful snack. Canned chickpeas are pre-cooked and ready to eat straight from the can, making them very convenient.
However, canned chickpeas tend to be softer in texture and saltier in flavor. Each form has its advantages depending on the recipe and cook’s preferences in terms of texture, flavor, and ease of use.
Their mild, nutty flavor pairs well with a wide variety of seasonings and foods. Some of the best flavors that complement chickpeas are cumin, coriander, turmeric, paprika, garlic, onions and chili peppers.
Indian-spiced chickpeas are delicious because ingredients like curry powder, ginger and garam masala all work well with the chickpea flavor. Mediterranean flavors like olive oil, lemon, parsley, mint and oregano also pair nicely with chickpeas. Since they hold their shape when cooked, chickpeas are great in salads with cucumbers, tomatoes, feta and spinach.
Hummus, made from blended chickpeas, sesame paste and lemon, is a classic pairing. Chickpeas pair well with grains like rice, quinoa and barley in vegetarian bowls and salads. Their texture stands up well to sturdy greens like kale. Chickpeas even work in sweet applications like blended into cookie or cake batters. Their versatility comes from their mild flavor that complements both savory spices and sweet ingredients.
- Hummus – Blend chickpeas, tahini, olive oil, lemon juice, and garlic for classic hummus.
- Curries – Add chickpeas to any Indian curry recipe for extra protein and fiber.
- Chili – Toss chickpeas into vegetarian chili for heartiness and texture.
- Salads – Chickpeas liven up green, grain, pasta, or potato salads.
- Soups – Put chickpeas in minestrone, lentil, or vegetable soup.
- Rice bowls – Fold chickpeas into rice along with sauteed veggies for a satisfying meal.
- Snacks – Roast spiced chickpeas for a crunchy snack or add to trail mixes.
- Spreads – Puree chickpeas with garlic, lemon, and tahini for a quick sandwich spread.
- Fritters – Make crispy chickpea fritters by mixing chickpea flour with seasonings and baking.
Tips for Buying and Storing Chickpeas
- Look for plump, uniform dried chickpeas in the bulk bins or ethnic food aisle. Avoid any with holes, splits, or light color.
- Canned chickpeas work well too. Seek low-sodium varieties packed in water, not oil. Rinse before using.
- Store dried chickpeas in an airtight container in a cool, dark place for up to one year.
- Cooked chickpeas will keep for 3-5 days refrigerated or six months frozen. Freeze them in liquid for the best texture.
- If a recipe calls for canned chickpeas, don’t substitute with uncooked dried ones. The measurements will be different.
Dried vs Canned Chickpeas Which Is Better?
Both dried and canned chickpeas have their advantages and disadvantages. Dried chickpeas need to be soaked overnight and then cooked for 1-2 hours before using in recipes. The benefit is they have a firmer, more al dente texture and fresher flavor.
However, cooking dried chickpeas takes more planning and time. Canned chickpeas are precooked so they are ready to use instantly in recipes. They are convenient and save a lot of prep time.
The canning process can make them softer and less intact. The liquid in canned chickpeas also has a tinny flavor. Nutritionally, dried and canned are comparable, providing fiber, protein and minerals. For fastest recipes, canned works best. But for optimum texture and flavor, such as in salads or soups, dried and home-cooked chickpeas are superior. So choose based on your time constraints and the dish you are making. Both have a place in a well-stocked kitchen.
Satisfying and Nutritious Chickpeas
With their mildly nutty taste, pleasant texture, and stellar nutrition, it’s no wonder chickpeas have been a dietary staple for thousands of years. They’re affordable, easy to cook, and can be used in endless recipes from hummus to stews to crispy snacks.
Keep chickpeas stocked in your pantry for a healthy, flavor-packed addition to meals any day of the week. Experiment with new seasonings and dish ideas to enjoy their versatility.
