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Large Kabuli Chickpea
Legumes
Nutri-ScoreA

Large Kabuli Chickpea

Cicer arietinum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Large Kabuli Chickpea provides 164 kcal, 8.9g of protein, 27.4g of carbohydrates, and 7.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Large Kabuli Chickpea is a nutrient-dense legume known for its high protein and fiber content, making it an excellent choice for vegetarian and vegan diets. It is versatile in cooking and can be used in various dishes, from salads to stews.

Also known as:
Garbanzo BeanChana
Scientific NameCicer arietinum
Region of OriginMiddle East
Popular Comparisons:
Large Kabuli ChickpeaLarge Kabuli ChickpeaVSAcutifolius BeanAcutifolius BeanLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSAdzuki BeanAdzuki BeanLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSAdzuki BeansAdzuki BeansLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSRed Adzuki BeansRed Adzuki BeansLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSAnasazi BeanAnasazi BeanLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSAnasazi BeansAnasazi BeansLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSAppaloosa BeanAppaloosa BeanLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSBaby Lima BeanBaby Lima BeanLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSBambara GroundnutBambara GroundnutLarge Kabuli ChickpeaLarge Kabuli ChickpeaVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories164 kcal
Water
8.2%
Fiber7.6g
Total38.9g
Protein
8.9g(23%)
Fats
2.6g(7%)
Carbohydrates
27.4g(70%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C4 mg (4%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate172 mcg (43%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium291 mg (6%)
Magnesium48 mg (12%)
Iron2.9 mg (16%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, providing essential amino acids necessary for muscle repair and growth.
✓High fiber content aids in digestion and helps maintain a healthy gut microbiome.
✓Contains essential vitamins and minerals that support overall health, including folate which is crucial for cell division and DNA synthesis.
✓May help in regulating blood sugar levels due to its low glycemic index, making it suitable for diabetics.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort, including gas and bloating due to oligosaccharides.
!Individuals with legume allergies should avoid chickpeas.

How to Prepare & Consume

Soak dried chickpeas overnight before cooking to reduce cooking time and enhance digestibility. They can be boiled, roasted, or blended into hummus.

Smart Selection & Storage

How to Select

Choose chickpeas that are uniform in color and free from blemishes. Dried chickpeas should be hard and not have any signs of moisture.

How to Store

Store dried chickpeas in an airtight container in a cool, dry place. Cooked chickpeas should be refrigerated and consumed within 5 days.

Myths vs Realities

MythChickpeas are only for vegetarians.
RealityChickpeas are a nutritious addition to any diet, providing protein and fiber for everyone.
MythEating chickpeas will make you gain weight.
RealityChickpeas can aid in weight management due to their high fiber content, which promotes fullness.
MythChickpeas are hard to digest.
RealitySoaking and cooking chickpeas properly can enhance their digestibility and reduce gas.

Healthy Recipes

Spicy Chickpea and Quinoa Salad

A vibrant salad combining large Kabuli chickpeas and quinoa, tossed in a zesty lime dressing for a refreshing and protein-packed meal.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1 cup cooked quinoa
  • 1/2 cup diced bell peppers
  • 1/4 cup chopped red onion
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked chickpeas, quinoa, bell peppers, red onion, and cilantro.
  2. 2. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Chickpea and Spinach Stew

A hearty stew featuring large Kabuli chickpeas and fresh spinach, simmered in a flavorful tomato broth for a comforting meal.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 2 cups fresh spinach
  • 1 can (14 oz) diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a pot, heat olive oil over medium heat and sauté the onion and garlic until translucent.
  2. 2. Add the diced tomatoes, cumin, paprika, salt, and pepper, and let simmer for 5 minutes.
  3. 3. Stir in the chickpeas and spinach, cooking until the spinach wilts, then serve warm.

Chickpea and Avocado Toast

A nutritious twist on classic avocado toast, topped with smashed large Kabuli chickpeas for added protein and texture.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/2 cup cooked large Kabuli chickpeas
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on the toast, top with chickpeas, and sprinkle with red pepper flakes before serving.

Chickpea and Sweet Potato Curry

A flavorful curry made with large Kabuli chickpeas and sweet potatoes, simmered in coconut milk and spices for a creamy, healthy dish.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1 medium sweet potato, diced
  • 1 can (14 oz) coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • Salt to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a pot, heat olive oil and sauté the onion and garlic until fragrant.
  2. 2. Add the diced sweet potato and curry powder, stirring for 2 minutes.
  3. 3. Pour in the coconut milk and chickpeas, simmer until the sweet potatoes are tender, then serve warm.

Chickpea and Vegetable Stir-Fry

A quick and colorful stir-fry featuring large Kabuli chickpeas and a medley of fresh vegetables, perfect for a nutritious weeknight dinner.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1 cup mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 cloves garlic, minced
  • Sesame seeds for garnish
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and add ginger and garlic, sautéing until fragrant.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in the chickpeas and soy sauce, cooking for an additional 2 minutes, then garnish with sesame seeds before serving.

Chickpea Hummus with Veggie Sticks

A creamy and nutritious hummus made from large Kabuli chickpeas, served with fresh vegetable sticks for a healthy snack.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • Salt to taste
  • Carrot and cucumber sticks for serving
Instructions
  1. 1. In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Serve with carrot and cucumber sticks for dipping.

Chickpea and Feta Stuffed Peppers

Colorful bell peppers stuffed with a mixture of large Kabuli chickpeas, feta cheese, and herbs, baked to perfection for a delightful meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked large Kabuli chickpeas
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup parsley, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix chickpeas, feta, parsley, olive oil, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place in a baking dish, baking for 25-30 minutes until the peppers are tender.

Chickpea Pancakes with Spinach

Savory pancakes made with chickpea flour and large Kabuli chickpeas, packed with spinach for a nutritious breakfast or snack.

Ingredients
  • 1 cup chickpea flour
  • 1/2 cup cooked large Kabuli chickpeas, mashed
  • 1 cup fresh spinach, chopped
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Water as needed
Instructions
  1. 1. In a bowl, mix chickpea flour, mashed chickpeas, spinach, turmeric, cumin, salt, and pepper.
  2. 2. Add water gradually to create a batter consistency.
  3. 3. Heat a non-stick skillet over medium heat, pour in batter to form pancakes, and cook until golden brown on both sides.

Chickpea and Brown Rice Bowl

A nourishing bowl filled with brown rice, large Kabuli chickpeas, and a variety of toppings for a wholesome meal.

Ingredients
  • 1 cup cooked brown rice
  • 1 cup cooked large Kabuli chickpeas
  • 1/2 avocado, sliced
  • 1/4 cup shredded carrots
  • 1/4 cup sliced radishes
  • 2 tablespoons tahini dressing
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked brown rice and chickpeas.
  2. 2. Top with avocado, shredded carrots, and sliced radishes.
  3. 3. Drizzle with tahini dressing and season with salt and pepper before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of chickpeas?

Chickpeas are high in protein and fiber, which can help with weight management, improve digestion, and lower cholesterol levels.

How can I incorporate chickpeas into my diet?

You can add chickpeas to salads, soups, stews, or blend them into hummus or falafel.

Are chickpeas gluten-free?

Yes, chickpeas are naturally gluten-free and safe for those with gluten intolerance.

How should I store dried chickpeas?

Store dried chickpeas in a cool, dry place in an airtight container to maintain freshness.

Can I eat chickpeas raw?

Raw chickpeas are not recommended as they can be difficult to digest; cooking them is essential.

What is the glycemic index of chickpeas?

Chickpeas have a low glycemic index of 28, making them a good option for blood sugar control.

How long do cooked chickpeas last in the fridge?

Cooked chickpeas can be stored in the refrigerator for up to 5 days in an airtight container.

Can chickpeas help with weight loss?

Yes, their high protein and fiber content can promote satiety and reduce overall calorie intake.

Related Superfoods
Abalone Fresh Abalone Acutifolius Bean
Comparisons
Large Kabuli Chickpea vs Acutifolius Bean Large Kabuli Chickpea vs Adzuki Bean Large Kabuli Chickpea vs Adzuki Bean
Nutrients
Protein in Large Kabuli Chickpea Calories in Large Kabuli Chickpea Vitamin-c in Large Kabuli Chickpea Magnesium in Large Kabuli Chickpea
Featured Guides
Health Benefits of Large Kabuli Chickpea Healthy Recipes with Large Kabuli Chickpea
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico