Emily Crusan, a registered dietitian at Allegheny Health Network, is a fan of the chickpea. Also known as garbanzo beans, like all legumes, they have many health benefits. Legumes are nutritionally “very well-rounded,” she said.
“Legumes are a great plant source of protein in the diet, and are also a good source of unsaturated fats” — healthy fats — Crusan said.
Legumes contain minerals including folate, iron and magnesium, as well as antioxidants that have preventative and protective health effects. They outdo meat as a protein source in that they also contain fiber. (Meat has none.)
“Fiber plays such an important role in our diet,” she said. It helps regulate blood glucose levels, blood pressure, cholesterol levels and supports good digestive health.
Of chickpeas specifically, she said, “What makes them special is how versatile they are.”
I agree. They have multiple personalities: They can be creamy and smooth in hummus, crunchy and savory as a roasted snack, scented and spicy in such Indian dishes as chana masala or lonsa chickpeas. Throw a handful into soups and salads to add a quick protein boost and a mildly nutty flavor.
In manufactured foods
“I personally love having chickpeas in my snacks,” Crusan said. “They’re kind of an easy, quick, go-to way to get some extra protein during the day.”
Because of their protein content, Crusan said, chickpeas “help promote satiety” — they help you feel full longer than a sugary snack. She warned, though, that if you choose packaged snacks, like any of the variety of commercial roasted chickpeas or Hippeas Chickpea Puffs, keep an eye on the sodium content and stick to the suggested serving size.
She also puts a word in for Banza chickpea pasta and pizzas with chickpea crusts. One 2-ounce serving of Banza dried pasta contains 11 grams of protein, a higher proportion than plain chickpeas. A half-cup serving of chickpeas has 7 grams of protein. (Crusan said that adults should aim to get 20-30 grams of protein per meal.)
After trying Banza pasta recently, I found it had just a hint more flavor than regular pasta (not in a bad way) but less of a clean “bite” than al dente pasta. It was also less forgiving when I cooked it, quickly becoming overcooked. I imagine a little experimentation with prep times would remedy this.
Crusan said that if people say they have picky eaters at home, she suggests mixing half chickpea pasta and half regular pasta.
As convenient as some of these commercial offerings are, Crusan and I both agreed on our favorite use of chickpeas.
“I love hummus,” she said. “Of course.”
The go-to recipe for chickpeas
A friend of mine in Tennessee once marveled at the fact that I make my own hummus. I chalk that up to his being young. But it actually drives me nuts that people buy hummus in stores when it is so easy to make.
First of all, homemade tastes much better and you can make it in the style you like. Second, grocery-store hummus is expensive when you consider that the main ingredient — chickpeas — costs only $1-2 a can.
You need a few ingredients besides chickpeas: tahini, olive oil, lemon, water and salt. Garlic is a common ingredient, but if you don’t like it, you can leave it out. Then you can add a dab of miso or some chopped sun-dried tomatoes for umami; chopped jalapenos, sriracha or chili oil for spice; or cumin for a more traditional flavor.
You will need a blender or food processor, or, as in my case, an immersion blender with a mini food processor attachment (the perfect size for one can of chickpeas).
If you like it a little chunky, puree it for less time. If you prefer a really smooth hummus, simmer the chickpeas in water for a few minutes to soften them if they’re a bit hard, then puree them for at least 5 minutes. It will then attain a lovely, whipped consistency.
Crusan recommends rinsing canned chickpeas to get rid of excess sodium and reduce the amount of additives.
Here are two chickpea recipes to try out. To test out both the Banza chickpea pasta and the hummus pasta recipe, I combined the two and got a double-chickpea dose.
Homemade hummus
PG tested
1 15.5 oz. can chickpeas, preferably low sodium and without additives, rinsed and drained
3 tablespoons tahini
1 lemon, juiced
1 tablespoon olive oil
1 garlic clove
½ teaspoon salt, or to taste
⅛-¼ cup water
Put everything into a food processor or blender and puree until it is of your desired consistency.
Add the amount of water needed as you go to attain a smooth texture.
Makes 6 servings
— Sono Motoyama, Post-Gazette
Hummus pasta
PG tested
1 pound spaghetti
2 tablespoons olive oil
1 medium onion or 1 large shallot, minced
2 garlic cloves, minced
1 cup plain hummus
1 lemon, juiced and zested
1 cup arugula, spinach or other green
¼ cup fresh basil chopped, plus more for serving
Pinch crushed red pepper
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until al dente according to package directions.
Reserve 1 cup of pasta cooking water, drain the pasta and return to the pot to stay warm.
In a large skillet, heat the olive oil over medium heat. Add the onions and cook for 5-7 minutes or until fragrant and they soften. Add the garlic, and cook for 30 seconds, or until fragrant.
Add hummus, about ½ cup of the pasta cooking water, the lemon juice and lemon zest, and stir until a creamy sauce forms. Add more pasta water to thin the sauce a little at time, as desired.
Transfer the cooked pasta to the skillet, turn off the heat, add the greens and toss everything together until greens wilt slightly. Top with basil and crushed red pepper.
Serve immediately with Parmesan cheese or basil, if desired.
Makes 8 servings
— adapted from Feel Good Foodie
First Published: March 15, 2025, 9:30 a.m.
Updated: March 17, 2025, 1:11 p.m.
