Plant science at the dinner table: Chickpeas
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EmailChickpeas have been eaten for centuries around the world and are a great source of protein.
Chickpeas go by many names - garbanzo beans, cecci bean, Egyptian pea and many more. They are one of the world’s first cultivated legumes, dating back to over 9,500 years ago. Chickpeas were first found in the Mediterranean and Middle East and are still a staple in their diet. Chickpeas are the second most-widely grown legume in the world, second only to soybeans.
Legumes are the fruit or seed of plants from the Fabaceae family. Also known as the Leguminosae family, commonly known as the pea and bean family. There are 751 different genera and around 19,500 different species of legumes. The most eaten legumes around the world include beans, lentils, peanuts and peas. When dried and used for human consumption, the seeds are called pulses.
Chickpeas have gained popularity around the world and are enjoyed in a variety of ways. If you enjoy eating hummus, you have eaten chickpeas; hummus is cooked chickpeas that are ground into a paste.
Michigan State University Extension offers a few fun facts about chickpeas:
- Chickpeas supply 20% of the world with protein.
- India is the world leader in chickpea production.
- In the United States, chickpeas are primarily grown in Montana, Washington, Idaho and North Dakota.
- Chickpeas can be eaten raw.
- Chickpeas in some cultures are popped and eaten like popcorn.
- Hummus is the Arabic word for chickpeas.
- Chickpeas are also ground into flour.
- Chickpeas are one of the best sources of folate, also known as B9. Folate is an essential micronutrient with many vital functions for the body, the most important being the regeneration and growth of cells.
- One half-cup of chickpeas has six grams of protein.
- Chickpeas are nutrient dense. These nutrients include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium and zinc.
- Chickpeas are a great source of fiber.
- Chickpeas can be used as a coffee substitute.
- Growing chickpeas can restore depleted soil, through their ability to grab nitrogen from the air and transfer it to the soil.
- Chickpeas secrete malic acid from the leaves and stems. Malic acid is an organic acid and a natural insecticide. Therefore, most insects stay away from areas where chickpeas grow.
- Chickpeas can also be used as an animal feed.
The following is a simple hummus recipe for kids to make at home. It is not only tasty, but also packed with protein and other nutrients for a healthy diet. Hummus is a great snack and home-made hummus is inexpensive and easy to make.
Hummus
Start to finish: 10 minutes
Servings: 8
Ingredients
- 1/3 cup good-quality tahini
- 2-4 tablespoons cold water, more if desired
- 2 tablespoons extra virgin olive oil
- ½ teaspoon ground cumin
- ¾ teaspoon sea salt
- 2 medium garlic cloves, peeled and chopped
- Juice of 1 lemon (2-3 tablespoons)
- One 15-ounce can garbanzo beans (chickpeas), rinsed and drained
Directions
- Add tahini, cold water, olive oil, cumin, salt, garlic and lemon juice to food processor. Puree until smooth.
- Add chickpeas to food processor. Puree for 3-4 minutes, pausing halfway to scrape the sides of the bowl. Puree until smooth. If the hummus is too thick, add 1-2 more tablespoons of water.
- Taste and season with additional salt, cumin and/or lemon juice.
- Optional: Garnish with a drizzle of olive oil, fresh chopped parsley and toasted pine nuts.
Recipe adapted from givemesomeoven.com.
