Written by: Amanda Golebiewski
As more people begin to explore flexitarianism, vegetarianism, and veganism, companies have answered. They’ve adapted to the increased demand by creating more plant-based products and meat/plant hybrids. Now, I can go to almost any grocery store and find some sort of meatless version of a traditionally meat-based dish. However, some people who want to eat less meat don’t want to eat the highly processed meat analogs. What is one answer? Chickpeas. Their cheap, satiating, and a good source of fiber and protein. As a vegetarian for over 5 years, chickpeas are a staple in my diet. I have them in some way shape or form at least once a week. They can be used for so many things that will be discussed further in this article.
History
Although chickpeas are only recently becoming popular in the United States, chickpea usage has been found dating back to the pre-pottery Neolithic period (approximately 8,000 BC). They are considered one of the eight founder crops in agriculture accompanied by einkorn wheat, emmer wheat, barley, lentils, peas, bitter vetch, and flax seeds. Evidence of chickpeas were found all throughout the Middle East: Tell el Kerkh, Akarcay Tepe, Jericho, and Cayönü . Since then, scientists believe that Spanish explorers brought chickpeas to other countries during the 16th century while Phoenician sailors helped bring them to Africa and the Americas. In ancient times, it was a staple food of the Romans, Greeks, and Egyptians along with beans, lentils, and wheat.
Chickpeas have different names with different cultures; chana in Indian, garbanzo beans in Spanish dishes, and ceci beans in Italian cuisine. Its biological name is cicer arietinum; cicer in Latin means “pea” or “wart”. All throughout Europe except in Greece and Cyprus, chickpeas were considered a poor person food – normal peas were more upper class. In ancient Greece, chickpeas were used to make breads or cakes by grinding them together with other cereals. Romans had their own spin on chickpeas; they fried them and called them “kikos” meaning strength. Since then, chickpeas relevance has exploded. As more people want to explore plant-focused lifestyles, chickpeas have gained some spotlight. It is the world’s second most widely grown legume – only behind soybeans! Legumes are defined as fruits/seeds from plants from the Fabaceae family. Other legumes are nuts such as peanuts, lentils, conventional peas, and all beans.
General Information
There are two main kinds of chickpeas: desi and kabuli. Desi is the oldest type and is typically used in Turkish cooking. It is smaller, more angular, and comes in more colors than the kabuli. Kabuli is the more common type. It is mainly grown in India and is larger, rounder, and almost always beige colored. There are about 10 million hectares of land used for growing and harvesting chickpeas but of that, 70% of that is found in India! In addition, they don’t export nearly as much as they produce. In the United States, chickpeas are commonly brought in from Pakistan, Iran, Turkey, Syria, Argentina, and a few other countries. They are very common in North African, Spanish, and Indian foods.
Nutrition
Chickpeas are very nutrient dense. It is a good source of protein, carbohydrates, B-vitamins, some minerals, and fiber. Chickpeas contain the amino acid, tryptophan, which is related to increased serotonin levels in the brain. Increased serotonin can lead to higher birth rates and accelerated growth. Chickpeas are rich in folate, both soluble/insoluble fiber, iron, and unsaturated fatty acids. For people with diabetes, chickpeas can be especially helpful. They have a low glycemic index because of their fiber content. This helps prevent any sudden blood sugar spikes. As with any other legume, chickpeas may cause bloating – most easily with those who have a low fiber diet. It may be easier on your stomach if you work your way up to larger amounts. Overall, chickpeas are very good for your gut flora. Chickpeas contain raffinose, an oligosaccharide which can be fermented by the Bifidobacterium present in our large intestines. This specific type of bacteria is beneficial because they produce butyrate which is known to reduce cell wall inflammation, promote regularity, and aid in regular cell turnover. Another benefit of chickpeas is that it can help lower total cholesterol and low-density lipoproteins. They contain a plant sterol, sitosterol, that can block the body’s absorption of normal cholesterol.
How to Use
Chickpeas are a very versatile ingredient. They can be roasted, fried, baked and more. They can be added to make soups, salads, or stews more substantial and satiating. They can be ground with other ingredients and then fried to make falafel. Chickpeas are the main ingredient in hummus as well. They can be used as the base for a curry, veggie burger, or veggie meatball. Ultimately, chickpeas can be added to just about anything if you just get creative. Chickpea flour can be used in gluten-free baking. Normal chickpeas can be added to some conventional desserts to give it a healthier spin! Outside of the food industry, chickpea starch can be made to supplement clothing, its plant can help make rubber for plywood, and dyes can be made from their leaves. If you decide to get canned chickpeas, don’t throw out the liquid! This liquid is called aquafaba; a watery mixture of starch/protein from the chickpeas. It has emulsifying, thickening, and binding properties which makes it the perfect vegan egg replacement. It can used to make vegan mousse, mayonnaise, meringues and more.
Final Thoughts
Chickpeas have played an important role in a lot of international cuisines. Their popularity in the United States is slowly increasing as people become more open towards other cuisines and plant-based lifestyles. They can be used in numerous ways in both savory and sweet dishes. Even the liquid in the can, aquafaba, can be useful! They are a healthy and satisfying staple in my diet and should be used by anyone who’s trying to live a healthy lifestyle. Its unique fiber, carbohydrate, and protein content is good for meat and vegetable eaters alike. They’re definitely worth a try!
Resources
- https://www.thoughtco.com/the-domestication-history-of-chickpeas-170654
- https://www.thespruceeats.com/all-about-chickpeas-2355996
- https://www.botanical-online.com/en/food/chickpea
- https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/
