Chickpeas have been cultivated for about seven thousand years. Originally from the Mediterranean and Middle Eastern regions, they have by now spread all over the world due to their highly nutritious qualities and great flavor, and the diverse ways they can be cooked.
Chickpeas are not only a highly nutrient-dense food, but an incomparable source of vitally important vitamins, minerals, and amino acids. They are also distinguished by their high content of proteins and dietary fiber, which explains their beneficial effect on our health.
Recent studies have shown that a daily intake of a cup of chickpeas (164g) two or three times a week (it’s a minimal dose that can be safely increased) lowers the risk of some health disorders and serious diseases. Here are some of the things chickpeas can do for you:
Promote better efficiency of the digestive system.
About 70% of the fiber in chickpeas is insoluble and remains undigested all the way down to the final segment of the large intestine. It prevents constipation and eliminates the risk of toxicity as a result of this health disorder.
Lower the risk of cancer.
Insoluble fiber serves as a prebiotic, being metabolized by certain kinds of bacteria responsible for producing acids that provide fuel to the cells of the intestine. It decreases the risk of colon cancer. Chickpeas contain selenium, which has anti-cancer qualities: it detoxifies certain cancer-causing compounds, prevents inflammation, and, thus, suppresses tumor growth. Vitamin C, which is a strong antioxidant, protects cells against the damage that is caused by free radicals. All these factors lower of the risk of colorectal cancer.
Decrease the risk of cardiovascular diseases.
They are rich in potassium and vitamins C and B6, which are very important for proper functioning of the heart and blood vessels. High fiber content is helpful for keeping cholesterol levels low. The antioxidant qualities of chickpeas add to these factors, reducing the risk of heart problems.
Help people with diabetes.
Consumption of high-fiber diets helps lower glucose levels in the blood and regulates the secretion of insulin.
Help manage weight.
High fiber and protein content makes chickpeas a useful for helping to control weight. Increasing satiety, they reduce appetite and, therefore, lower overall caloric intake.
Do you want to buy our products with discount?
We send discount coupons for every holidays
1 serving per container
Serving size1 ounce (28 g)
Amount Per Serving
% Daily Value*
Total Fat 2g
Saturated Fat 0g0%
Trans Fat 0g
Total carbohydrate 17g
Dietary fiber 5g18%
Total sugars 3g
Includes 0g Added Sugars 0%
Vitamin D 0mcg0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
INGREDIENTS: Garbanzo Beans
Packaged in a facility that also processes tree nuts and wheat
Storage Time: Up to 4 years.
Country of Origin: Canada, Mexico
100 g of chickpeas contain the following amounts of the most important nutrients:
Dietary fiber – 7.6g (30% RDA)
Protein – 8.9g
Vitamin A – 27 IU (1% RDA)
Vitamin C – 1.3 mg (2% RDA)
Vitamin E – 0.35mg (2% RDA)
Calcium – 49mg (5% RDA)
Iron – 2.89mg (16% RDA)
Selenium – 3.7mcg (5% RDA)
Zinc – 1.53mg (8% RDA)
RDA – Required Daily Amount
Not available POST
Zucchini and Chickpea Tagine
6 ounces carrots, peeled and cut into 1/4″ thick half-moons
1/4 cup extra-virgin olive oil
1 1/4 pounds zucchini, diced
3 cups cooked chickpeas (preferably home-cooked; can also use two 15 ounce cans, drained and rinsed – use ones that are tender, not snappy)
1 teaspoon kosher salt
1/4 teaspoon cinnamon
1 teaspoon ground cumin
1 teaspoon dried mint (yes, you can open up a mint teabag)
1 teaspoon ras el hanout (optional, but delicious – if you omit, add more of the other spices)
1/4 teaspoon Aleppo pepper (or more to taste; can substitute cayenne or chili flakes)
1 tablespoon tomato paste
1 tablespoon minced preserved lemon
Juice of 1/2 lemon
Optional garnish: flat-leaf parsley
Place the carrots in a small, loosely-covered microwave-safe bowl and microwave on high until beginning to soften, about 90 seconds.
Place the oil in your largest skillet or a Dutch oven over medium-high heat. Saute the zucchini until it is tender. Add the carrots and all of the remaining ingredients (chickpeas, salt, cinnamon, cumin, mint, ras el hanout, Aleppo pepper, tomato paste, preserved lemon, and lemon juice). Add 1/2 cup water and mix thoroughly. Bring to a simmer, reduce heat to low, cover, and cook for 10 minutes.
Taste and adjust seasoning. It will probably need more salt, and you may want to amp up the spices, depending on your taste. Serve hot, garnishing with parsley if you desire.
2 large sweet potatoes (~300 g | organic when possible)
1 Tbsp (15 ml) grape seed oil
1 tsp fresh thyme
1/4 tsp ground cinnamon
1/2 tsp sea salt
optional: pinch cayenne pepper
1 15-ounce (425 g) can chickpeas, rinsed, drained and thoroughly dried in a towel
1 Tbsp (15 ml) grape seed oil
1 tsp fresh or dried thyme
Pinch ground cinnamon
1 tsp ground cumin
1/2 tsp smoked paprika
scant 1/2 tsp sea salt
optional: Healthy pinch each ground coriander + cardamom
FOR SERVING optional
4 Garlic Herb Flatbreads (or store-bought flatbreads or pita)
Garlic Dill Hummus Sauce
Toasted sunflower seeds or pumpkin seeds
Dried cranberries, chopped
Fresh arugula or parsley
Preheat oven to 400 degrees F.
Thoroughly wash and dry sweet potatoes, then slice (skin on) into bite-sized rounds/pieces.
Add to a mixing bowl with grape seed oil, thyme, cinnamon, sea salt and cayenne (optional). Toss to coat, then arrange in a single layer on a baking sheet.
To the same mixing bowl, add rinsed, dried chickpeas, and grape seed oil, thyme, cinnamon, cumin, paprika, sea salt, and coriander + cardamom (optional).
Toss to coat, then arrange on baking sheet with sweet potatoes where space permits. (Depending on size of baking sheet, you may need to use a second to accommodate all potatoes and chickpeas).
Bake for a total of 25 minutes, flipping/stirring once at the 15-minute mark to ensure even cooking. You’ll know they’re done when the potatoes are fork tender, and the chickpeas are golden brown, dehydrated, and slightly crispy. Remove from oven and set aside.
In the meantime, prepare toppings and dressing (if using).
Once potatoes and chickpeas are finished baking, wrap flatbreads in a damp towel and warm in the still warm oven for 1-2 minutes (or in the microwave for 30 seconds) to soften and make more pliable.
To assemble, top each wrap with a portion of sweet potatoes and chickpeas. Add desired toppings, such as dried cranberries, pumpkin seeds, arugula, and Garlic-Dill Hummus Sauce (recipe link above).
Best when fresh, though leftovers keep separately in the refrigerator up to 3 days.
1 medium head broccoli florets (about 3 cups processed)
1/2 cup onion, chopped
1/4 cup chopped cilantro
2 cloves garlic
1/2 cup Chickpea Flour
2 tablespoons flaxseed meal
1/2 teaspoon Ground Cumin
1/4 teaspoon cayenne pepper (optional)
1 teaspoon sea salt
1 tablespoon coconut oil or more for cooking
Place broccoli florets, onion, cilantro and garlic in batches in a food processor and process until crumbly (looks like rice grains). Transfer to a large bowl. Stir in chickpea flour, flaxseed meal, cumin, cayenne pepper and salt. Mix well and squeeze together like you are forming a dough. Heat oil on medium in a large skillet. Form into patties about 1/4 cup, place fritters in the skillet, reduce heat to low and cook fritters on each side for about 4 minutes until golden brown. These are lightly fried and not deep fried. What I do is cover the skillet after I turn them to make sure the fritters are well cooked in the middle. Delicious served with guacamole.
Carrot Zucchini Chickpea Fritters Vegan Recipe
1 small zucchini, shredded
½ loaded cup carrots
3 cloves of garlic
½ inch ginger
1 green chili or use cayenne to taste
1 15 oz can chickpeas, drained or 1.5 cups cooked
½ tsp cumin seeds
½ tsp coriander seeds
½ tsp black pepper corns or ground pepper
¼ tsp ground cinnamon
¼ tsp ground cardamom
½ to ¾ tsp salt (depends on if the chickpeas were salted)
1 Tbsp flax seed meal or chia seed meal
¼ cup oat flour or other flour
1 to 2 tbsp breadcrumbs or more flour
Oil as needed
Grate/shred the zucchini and add to a bowl. Lightly press the zucchini in a paper towel if there is too much moisture.
Process carrots, ginger, garlic, chili in a food processor until shredded and add to bowl. Or use a grater.
Process chickpeas until coarsely blended, not fully a paste. Add to the bowl. (I use a mini food processor and it works really well for both the steps).
Make the spice blend : Crush the cumin coriander and black pepper using a mortar pestle. Or pulse in a spice grinder to a coarse meal. Heat ½ tsp oil in small skillet. When hot, add the crushed spices and cook until fragrant. You can also dry roast them until fragrant or add them unroasted.
Add the spices to the bowl. Add cinnamon, cardamom, salt, flour, flax and mix well. Add flour and mix in. Add breadcrumbs if needed.
Form patties and cook with a little oil in a skillet over medium heat for 5 to 6 minutes per side.
To bake, Bake at 400 degrees F for 20 to 25 minutes. Broil to crisp for a minute.
Serve as snack or breakfast with chutneys, sriracha, ketchup, vegan tzatziki, vegan cucumber raita or ranch.
Easy Vegan Falafel
1 15-ounce (425 g) can chickpeas, rinsed, drained and patted dry
1/3 cup (15 g) chopped fresh parsley (or sub cilantro)
4 cloves garlic, minced
2 shallots, minced (~ 3/4 cup, 65 g | or sub white onion)
2 Tbsp (17 g) raw sesame seeds (or sub finely chopped nuts, such as pecans)
1 1/2 tsp cumin, plus more to taste
1/4 tsp each sea salt and black pepper, plus more to taste
OPTIONAL: Healthy pinch each cardamom and coriander
3-4 Tbsp (24-31 g) all purpose flour (or sub oat flour or gluten free blend with varied results)
3-4 Tbsp (45 – 60 ml) grape seed oil for cooking (or sub any neutral oil with a high smoke point)
Add chickpeas, parsley, shallot, garlic, sesame seeds, cumin, salt, pepper (and coriander and cardamom if using) to a food processor or blender and mix/pulse to combine, scraping down sides as needed until thoroughly combined. You’re looking for a crumbly dough, not a paste (see photo).
Add flour 1 Tbsp at a time and pulse/mix to combine until no longer wet and you can mold the dough into a ball without it sticking to your hands – I used 4 Tbsp.
Taste and adjust seasonings as needed. I added a bit more salt, pepper, and a dash of cardamom and coriander. You want the flavor to be pretty bold, so don’t be shy.
Transfer to a mixing bowl, cover and refrigerate for 1-2 hours to firm up. If you’re in a hurry you can skip this step but they will be a little more fragile when cooking.
Once chilled, scoop out rounded Tablespoon amounts (~30 g in weight ) and gently form into 11-12 small discs.
OPTIONAL: Sprinkle on panko bread crumbs and gently press to adhere – flip and repeat. This will produce a crispier crust but is optional.
Heat a large skillet over medium heat and add enough oil to generously coat the pan – about 2 Tbsp. Swirl to coat.
Once the oil is hot, add only as many falafel as will fit very comfortably in the pan at a time – about 5.
Cook for a total of 4-5 minutes, flipping when the underside is deep golden brown. Repeat until all falafel are browned – the deeper golden brown they are, the crispier they’ll be. They will also firm up more once slightly cooled.
Serve warm with garlic-dill sauce or hummus, inside a pita with desired toppings or atop a bed of greens.
Best when fresh, though leftovers will keep in the refrigerator covered for several days. Freeze after that to keep fresh for up to 1 month.
This classic hummus recipe is quick and easy to make, it’s naturally gluten-free and vegan, and it tastes SO fresh and delicious!
1 (15 oz.) can chickpeas (garbanzo beans), rinsed and drained
2 cloves garlic, peeled and smashed
3 tablespoons tahini
1-2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
1/2 teaspoon ground cumin
pinch of salt and freshly-cracked black pepper (to taste)
1/4 cup water, or more if needed
optional topping ideas: extra drizzle of olive oil, chopped fresh parsley, crushed red pepper flakes, smoked paprika, toasted pine nuts, chopped roasted red peppers, basil pesto
Add first seven ingredients (chickpeas thru salt/pepper) to a food processor, and blend until smooth. Add in the water and continue blending until the hummus reaches your desired consistency, adding additional water if needed.
Garnish with optional toppings and serve immediately, or refrigerate in a sealed container for up to 3 days.
Classic falafel recipe
For the falafel:
1 cup (200 grams) dry chickpeas
Half a small onion, roughly chopped
2 cloves of garlic, roughly chopped
3 tablespoons fresh chopped parsley
1 tablespoon chickpea flour
2 teaspoons ground coriander
½ teaspoons ground cumin
½ teaspoon chili powder
½ teaspoon pepper
½ teaspoon salt
Oil, for frying
Optional for serving: pitas, flatbread, sliced cucumber, tomato, lettuce, red onion
1. Cover the chickpeas with water and leave to soak overnight. Drain and add to a food processor along with the remaining ingredients minus the oil. Pulse until you reach a mealy texture that holds together when you squeeze it. Refrigerate for one hour.
2. At this point you can prepare the tzatziki. Grate the cucumber into a strainer and add a pinch of salt. Combine the yogurt and cucumber with the remaining ingredients and refrigerate until ready to serve.
3. Heat enough oil in a pan over medium heat. Form the mixture into balls by squeezing it with your hands. If they’re not sticking together well you can add another tablespoon of flour.
4. Fry the falafel in batches, flipping once, until they’re golden brown on both sides. Remove to a paper-towel lined plate to drain.
5. If you’re making a falafel pita, carefully slice open your pitas and stuff with lettuce, sliced cucumber, sliced tomato and red onion. Dollop over the tzatziki and serve.
Recipe adapted from Tori Avey (https://toriavey.com/toris-kitchen/falafel/)