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Large Kabuli Chickpeas
Legumes
Nutri-ScoreA

Large Kabuli Chickpeas

Cicer arietinum

Clinical Encyclopedia

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

Large Kabuli Chickpeas 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.

Large Kabuli chickpeas are a variety of chickpeas known for their light color and large size. They are rich in protein, fiber, and essential nutrients, making them a staple in many diets worldwide.

Also known as:
Garbanzo BeansChana
Scientific NameCicer arietinum
Region of OriginMiddle East
Popular Comparisons:
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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 b6 (pyridoxine)0.1 mg (5%)
Folate172 mcg (43%)
Vitamins with less than 2% DVNone registered

Minerals

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

Health Benefits

✓Rich in protein, large Kabuli chickpeas provide a plant-based source of essential amino acids, supporting muscle growth and repair.
✓High fiber content aids in digestion and helps maintain stable blood sugar levels, reducing the risk of diabetes.
✓Packed with vitamins and minerals, they contribute to overall health, supporting immune function and bone health.
✓Low glycemic index makes them an excellent choice for weight management and metabolic health.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort, including gas and bloating, especially if not introduced gradually.
!Individuals with legume allergies should avoid chickpeas to prevent allergic reactions.

How to Prepare & Consume

Soak overnight before cooking to reduce cooking time and enhance digestibility. They can be boiled, roasted, or used in salads and stews.

Smart Selection & Storage

How to Select

Choose chickpeas that are uniform in color and size, with no signs of damage or discoloration. Dried chickpeas should be hard and dry.

How to Store

Store in a cool, dry place in an airtight container. Cooked chickpeas can be refrigerated for up to a week or frozen for longer storage.

Myths vs Realities

MythChickpeas cause weight gain.
RealityChickpeas are low in calories and high in fiber, which can aid in weight management.
MythAll legumes are the same nutritionally.
RealityDifferent legumes have varying nutrient profiles; chickpeas are particularly high in protein and fiber.
MythYou can't eat chickpeas if you have a legume allergy.
RealityOnly those specifically allergic to chickpeas should avoid them; other legumes may still be safe.

Healthy Recipes

Spicy Kabuli Chickpea Salad

A refreshing and zesty salad featuring large Kabuli chickpeas, fresh vegetables, and a tangy lime dressing, perfect for a light lunch.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • 1 teaspoon chili powder
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked chickpeas, cucumber, cherry tomatoes, red onion, and cilantro.
  2. 2. In a small bowl, whisk together the olive oil, lime juice, chili powder, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve immediately.

Creamy Chickpea and Avocado Toast

A nutritious and filling toast topped with a creamy blend of large Kabuli chickpeas and avocado, perfect for breakfast or a snack.

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

Kabuli Chickpea and Spinach Stew

A hearty and nutritious stew packed with large Kabuli chickpeas, fresh spinach, and aromatic spices, perfect for a cozy dinner.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a large pot, heat olive oil over medium heat and sauté the onion and garlic until translucent.
  2. 2. Add the cumin and turmeric, stirring for 1 minute before adding the vegetable broth and chickpeas.
  3. 3. Bring to a boil, then reduce heat and simmer for 15 minutes. Stir in the spinach and cook until wilted, then season with salt and pepper.

Chickpea and Quinoa Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mixture of large Kabuli chickpeas, quinoa, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1 cup cooked large Kabuli chickpeas
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1/2 cup diced tomatoes
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the quinoa, chickpeas, paprika, garlic powder, diced tomatoes, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, place them in a baking dish, drizzle with olive oil, and bake for 30 minutes.

Chickpea and Sweet Potato Curry

A fragrant and creamy curry made with large Kabuli chickpeas and sweet potatoes, served over brown rice for a wholesome meal.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1 large sweet potato, diced
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 cups vegetable broth
  • Salt to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. In a pot, heat olive oil and sauté the onion and garlic until soft.
  2. 2. Add the sweet potato, curry powder, and vegetable broth, and bring to a boil. Reduce heat and simmer until sweet potatoes are tender.
  3. 3. Stir in the chickpeas and coconut milk, cooking for an additional 5 minutes. Season with salt before serving over brown rice.

Chickpea and Vegetable Stir-Fry

A quick and colorful stir-fry featuring large Kabuli chickpeas and a medley of fresh vegetables, tossed in a savory sauce.

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

Kabuli Chickpea Hummus with Veggie Sticks

A healthy twist on traditional hummus made with large Kabuli chickpeas, served with fresh vegetable sticks for dipping.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 2 garlic cloves
  • 1/4 cup olive oil
  • Salt to taste
  • Carrot and cucumber sticks for serving
Instructions
  1. 1. In a food processor, combine the chickpeas, tahini, lemon juice, garlic, and salt. Blend until smooth.
  2. 2. With the processor running, gradually add the olive oil until creamy.
  3. 3. Serve the hummus with carrot and cucumber sticks for dipping.

Chickpea and Feta Stuffed Avocados

Delicious avocados filled with a savory mixture of large Kabuli chickpeas, feta cheese, and herbs, making a perfect appetizer or light meal.

Ingredients
  • 2 ripe avocados, halved and pitted
  • 1 cup cooked large Kabuli chickpeas
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons fresh parsley, chopped
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the chickpeas, feta, red onion, parsley, lemon juice, salt, and pepper.
  2. 2. Scoop the mixture into the avocado halves.
  3. 3. Serve immediately as a refreshing appetizer.

Chickpea and Brown Rice Bowl

A nourishing bowl filled with large Kabuli chickpeas, brown rice, and an array of fresh toppings, drizzled with a light dressing.

Ingredients
  • 1 cup cooked large Kabuli chickpeas
  • 1 cup cooked brown rice
  • 1/2 cup shredded carrots
  • 1/2 cup sliced radishes
  • 1/4 cup green onions, sliced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the brown rice, chickpeas, carrots, radishes, and green onions.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the bowl and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of large Kabuli chickpeas?

They are high in protein, fiber, and essential nutrients, promoting muscle health, digestion, and overall wellness.

How can I incorporate large Kabuli chickpeas into my diet?

They can be added to salads, soups, stews, or made into hummus and falafel.

Are large Kabuli chickpeas gluten-free?

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

How should I store large Kabuli chickpeas?

Store dried chickpeas in a cool, dry place in an airtight container. Cooked chickpeas can be refrigerated for up to a week.

Can I eat large Kabuli chickpeas raw?

Raw chickpeas are not recommended; they should be cooked to improve digestibility and nutrient absorption.

How long do I need to soak large Kabuli chickpeas?

Soak them for at least 8 hours or overnight for optimal cooking.

What is the glycemic index of large Kabuli chickpeas?

They have a low glycemic index of 28, making them suitable for blood sugar management.

Are large Kabuli chickpeas a good source of protein?

Yes, they provide about 8.9 grams of protein per 100 grams, making them an excellent plant-based protein source.

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