Know what’s on your plate
Chick pea
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 350 kcal —
- Protein 21 g 41%
- Carbohydrate 48 g 17%
- Fat 6 g 8%
- Saturated fat 0.6 g 3%
- Fibre 12 g 44%
- Sugars 2.3 g —
- Sodium 24 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3.3 µg 0%
- Vitamin C 4 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 2.9 mg 19%
- Vitamin K 9 µg 8%
- Thiamin (B1) 0.48 mg 40%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 1.5 mg 10%
- Pantothenic acid (B5) 1.6 mg 32%
- Vitamin B6 0.54 mg 32%
- Folate (B9) 180 µg 45%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 57 mg 4%
- Iron 4.3 mg 24%
- Magnesium 79 mg 19%
- Phosphorus 252 mg 20%
- Potassium 718 mg 15%
- Zinc 2.8 mg 25%
- Copper 0.66 mg 73%
- Manganese 2.2 mg 96%
- Selenium 2 µg 4%
- Iodine 0.6 µg 0%
Similar foods
Questions about Chick pea
How long should you soak dried chickpeas?
Cover them generously with cold water and soak for 8–12 hours, then drain and rinse. They expand substantially, so use a large bowl; if soaking for longer than 12 hours, keep them in the fridge.
How long do dried chickpeas take to cook?
After soaking, drain and simmer them in fresh water until tender, usually 45–90 minutes. Older chickpeas can take longer; add acidic ingredients such as tomatoes or lemon only once they are soft.
Can you cook dried chickpeas without soaking them first?
Yes, but they take longer and cook less evenly. Rinse them, cover with plenty of water and simmer for around 2–3 hours, checking that the pan does not boil dry.
How do you cook soaked chickpeas in a pressure cooker?
Drain and rinse them, cover with fresh water and cook at high pressure for about 12–15 minutes; allow the pressure to release naturally. For hummus, cook them until very soft rather than stopping when they are merely tender.
How much dried chickpeas should you allow per person?
Allow about 60–75 g dried chickpeas per person for a main dish; they roughly triple in weight after soaking and cooking. That amount works well for a portion of curry, stew or salad.
What can you make with dried chickpeas?
Use cooked chickpeas in chana masala, soups, stews and salads, or blend them into hummus. For falafel, use chickpeas that have been soaked but not boiled: cooked chickpeas make the mixture too soft to hold together well.
How should you store dried chickpeas?
Keep them in a sealed container in a cool, dry cupboard, away from sunlight and moisture. They remain usable for a long time, though older chickpeas may need a longer soak and simmer.
What nutrients are dried chickpeas a source of?
They are a source of fibre, iron, zinc, copper, manganese, phosphorus and several B vitamins. A 60 g portion provides 7.3 g of fibre and 12 g of protein.
Source: ANSES–Ciqual (France) 20516 · per 100 g · carbohydrate per EU label, fibre excluded
