Ingredients and uses
Chickpeas: nutrition and recipes
Chickpeas are a staple legume in Saudi and Arab cooking, used for balila, hummus and falafel. You can buy them whole and dry, split, or ground. This page covers their nutrition values from an official source, how to use them, and two easy recipes.
Chickpea nutrition facts
Values per 100 g, from the U.S. Department of Agriculture database (USDA FoodData Central). Boiled chickpeas absorb a lot of water, so their values are lower than dry chickpeas.
| Nutrient | Dry | Boiled, no salt |
|---|---|---|
| Energy | 378 kcal | 164 kcal |
| Protein | 20.5 g | 8.9 g |
| Fat | 6 g | 2.6 g |
| Carbohydrates | 63 g | 27.4 g |
| Fiber | 12.2 g | 7.6 g |
| Calcium | 57 mg | 49 mg |
| Iron | 4.3 mg | 2.9 mg |
| Magnesium | 79 mg | 48 mg |
| Potassium | 718 mg | 291 mg |
| Zinc | 2.8 mg | 1.5 mg |
| Sodium | 24 mg | 7 mg |
Health note
According to the UK National Health Service (NHS), chickpeas are among the foods that can cause allergies in some people. If you are allergic to them, avoid them and talk to your doctor.
How to use chickpeas
- Balila: boiled chickpeas with cumin and lemon, a famous Jeddah street food.
- Hummus: blended with tahini, lemon and garlic.
- Ground chickpeas: for falafel, baking and soups.
Easy chickpea recipes
Balila
Ingredients: 2 cups dry chickpeas, salt, cumin, lemon juice, vinegar, and pickles to taste.
- Soak the chickpeas overnight in plenty of water, then drain.
- Boil in fresh water until fully tender, about 1 to 1½ hours.
- Drain, transfer to a bowl, and add the salt, cumin, lemon juice and vinegar.
- Serve hot with pickles.
Hummus
Ingredients: 2 cups cooked chickpeas, ¼ cup tahini, juice of 1 lemon, 1 garlic clove, salt, and a little of the cooking water.
- Put everything in a blender.
- Blend until smooth, adding the cooking water little by little until you reach the texture you like.
- Spread on a plate and top with olive oil and cumin or paprika.
Storage
- Keep in an airtight container or sealed bag in a cool, dry place.
- After cooking, refrigerate and use within two to three days.
Sources
- USDA FoodData Central — Chickpeas, mature seeds, raw (FDC 173756)
- USDA FoodData Central — Chickpeas, mature seeds, cooked, boiled, without salt (FDC 173757)
- NHS — Food allergy
This information is for general knowledge and does not replace advice from a doctor or dietitian.