Chickpea / Garbanzo Facts

The chickpea or (Cicer arietinum) is an annual legume of the family Fabaceae. Its different types are variously known as gram or Bengal gram, garbanzo or garbanzo bean, Egyptian pea, chana, and chole. Chickpea seeds are high in protein. It is one of the earliest cultivated legumes, and 7500-year-old remains have been found in the Middle East.

Chickpeas are tasty when cooked and seasoned simply, but they can also be used in a variety of combinations and in substitutes for meat and cheese. They are the base of hummus and felafel.

A 1-ounce (28-gram) serving provides the following nutrients

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12% of the RDI
  • Iron: 4% of the RDI
  • Phosphorus: 5% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 14% of the RDI

RECIPES: Chickpea cheese, Hummus

Sources: Wikipedia / healthline

Recipe for Aquafaba MAYONNAISE

This one contains oil, and I don’t know of a suitable substitute, so if you’re oil-free, ignore this one! Suggested sweeteners are brown rice syrup, stevia, cane sugar or maple syrup. Suggested neutral oils are sunflower or avocado. Olive oil has a distinct taste, but if you like the taste of olive oil mayonnaise, it will work.

PREP TIME 5 min / COOK TIME none / NEED blender / MAKES 2 cups

INGREDIENTS 1/4 cup aquafaba / 1/4 tsp ground mustard / 1/4 tsp salt / 1 1/2 tsp apple cider vinegar / 1 Tbsp sweetener / 3/4-1 cup neutral oil

aquafaba mayonnaise
  1. Blend 1/4 c AQUAFABA, 1/4 tsp GROUND MUSTARD, 1/4 tsp SALT, 1 1/2 tsp APPLE CIDER VINEGAR, and 1 Tbsp SWEETENER until frothy.
  2. With blender on lowest speed, drizzle 3/4 – 1 c OIL into the mix until desired thickness is achieved.
  3. You can serve immediately, but it will thicken more if you refrigerate at least 4 hours before serving.
  4. Store up to 2 weeks refrigerated in sealed container

Recipe for Hummus

PREP TIME 14 min / COOK TIME none / NEED food processor / MAKES 1 1/2 cups

INGREDIENTS: 1 cup cooked and drained chickpeas / 1/4 cup tahini / 1/8 cup olive oil / 1 clove garlic / juice of 1 lemon / to taste: salt / pepper / cumin (optional) / paprika for garnish

Place all ingredients in food processor and blend until creamy.