Cicer arietinum – Chickpeas

Chickpeas, or garbanzo beans, are one of the most popular vegetarian foods in the world. A key ingredient in Mediterranean and Middle Eastern cuisines, they are commonly used to produce the famous dish hummus. Chickpeas are highly nutritious and an excellent energy source.

What are Chickpeas?

• Chickpeas belong to the plant family, Fabaceae, also known as the legume, pea, or bean family, which includes lentils, peas, and peanuts.
• They are native to south-eastern Turkey and have been cultivated for over 7,500 years. Next to Soybeans, they are the second most popular grown legume crop in the world today.
• This annual legume has small, feathery green leaves arranged alternately on the stems. Profuse white, pink, purple, or blue sweetpea-like flowers appear in spring and summer.
• They produce fat green seedpods containing two or three cream, brown, green, or black seeds, called pulses, with high nutritional value.
• Chickpea plants can range in height from 8 in. (20 cm) up to 40 in. (100 cm) and, as annual plants, grow over only one growing season.
• Fresh chickpeas are available from late spring through the summer months, depending on geographic location.
• There are two main types of Chickpeas: small-seeded, known as Desi (grown mainly in Southeast Asia and the Middle East), and the more globally grown, the larger-seeded, known as Kabuli.
• Chickpeas fix nitrogen and add nutrients that improve the soil, benefitting the plants that are growing beside them. They are great for heavy nitrogen users.
• Chickpea is a key ingredient in Mediterranean and Middle Eastern cuisines, used in hummus and falafel when ground into flour.

Health Benefits of Chickpeas

• While Chickpeas make a flavorful addition to various dishes, they also provide health benefits.
• They are an excellent source of carbohydrates, protein, fiber, folate, iron, phosphorus, and fatty acids.
• They have a low glycemic index and contain resistant starch that digests slowly. These can improve blood sugar control in people with type 2 diabetes.
• Chickpeas are a rich source of carbohydrates that take longer to digest than simple ones. People feel fuller for longer, which can help them maintain healthy weight levels.
• They are rich in protein and are considered a substantial meat substitute. These proteins benefit the immune system and help maintain healthy bones, hairs, organs, and muscles.
• Folate: one cup contains 70% of your daily needs. This B vitamin helps reduce the risk of certain birth defects and is also important for reducing depression.
• Selenium and beta carotene in chickpeas act as antioxidants, which help fight harmful free radicals.
• Fiber: one cup contains 48% of your daily needs. Fiber helps lower harmful cholesterol levels and improves your heart health. Fiber also helps regulate the digestive tract and keep your digestive system healthy.
• Potassium: one cup contains 14% of your daily needs. Potassium plays a role in kidney health, bone and muscle maintenance, blood pressure, and cardiovascular health.
• Iron: one cup contains 26% of your daily needs. Iron can help prevent anemia.
• The iron, calcium, and other nutrients in Chickpeas can contribute to healthy bone strength and structure and help prevent osteoporosis.
• A cup of chickpeas contains 70.2 mg of choline, which helps with brain and nervous system function (mood, muscle control, learning, and memory).
• Nutrition Facts (per 100 grams): 164 calories, 27.4 grams carbs, 9.1 grams protein, 2.6 grams fat, 7.3 grams fiber.

Cooking with Chickpeas

• Chickpeas are a type of legume that can be eaten fresh and dried. They are, however, mostly consumed cooked.
• They have a starchy, buttery texture with a mild bean flavor that is sweet and nutty.
• Fresh Chickpeas can be boiled, roasted, stir-fried, deep-fried, steamed, and grilled.
• Dried Chickpeas are often soaked overnight, boiled, and then used in various savory dishes.
• They can be fried, used to make falafel, or pureed into hummus.
• They can be added to salads, soups, stews, and curries.
• Their texture and nutritional properties make them a popular plant-based protein in areas where meat is scarce or vegetarianism is important.
• They are an excellent substitute for kidney beans or cannellini beans.

How to Grow Chickpeas

• Chickpeas grow up to 8-40 in. tall (20-100 cm), depending on the variety.
• They perform best in fertile, sandy, loam, acidic to neutral (pH ranging from 5.3 to 7.0), moist, well-drained soils in full sun (at least 6-8 hours of direct sunlight per day).
• If your soil lacks nutrients, add well-rotted organic matter or compost before planting.
• Because of their deep tap root system, they can endure drought conditions by extracting water from deeper in the soil.
• However, make sure the soil is evenly moist but not soggy. The plant requires consistent and even moisture once it has formed flowers.
• Chickpeas are a cool season annual crop and grow best between 70-80°F (21-26°C) during the days and between 64-70°F (17-21°C) at night.
• Sow seeds outdoors after the last spring frost date when the soil has warmed to at least 41°F (5°C).
• If you want to get a head start, you can start Chickpeas indoors two to four weeks before your average last frost date. However, note that their roots are fragile and may not survive transplanting.
• Sow seed 1-4 inches deep (2-10 cm) and 4 inches apart (10 cm) in rows 10-24 inches apart (25-60 cm). Seedlings usually emerge 7-15 days after sowing, depending on the temperature.
• Mulch to retain moisture and control weeds.
• Chickpeas are leguminous and fix their own nitrogen with the aid of micro-organisms. Feed regularly with a high potassium and phosphorus fertilizer throughout the growing season unless your soil is rich and fertile.
• Suppression of weeds is important as Chickpeas do not compete well.
• Rotate crops: Prevent problems by not planting Chickpeas in the same location where you grew other legumes the year before.
• Compost plants after harvest. Cut them at the root. The nutrient-rich roots can be tilled back into the soil.
• Chickpeas are susceptible to a few pests. Keep an eye out for aphids, bean beetles, flea beetles, leaf hoppers, and mites.
• They are susceptible to diseases such as anthracnose, blight, and mosaic virus.

Harvesting and Storing

• Chickpeas take 100-120 days to harvest after sowing.
• In the home garden, Chickpeas can be collected and eaten when green.
• For dried seeds, the leaves should be allowed to turn brown before collecting the pods. The pods should be allowed to dry and split open before collecting seeds.
• To store, keep fresh Chickpeas refrigerated and use within 3-4 days.
• Shell your dried Chickpeas and store them in an airtight container in a cool, dry spot for up to one year.