CHICKPEAS

This large, wrinkled pea goes by numerous names on supermarket shelves – ceci, garbanzo beans, Bengal gram and chana dal depending on country of origin. Our word ‘chickpea’, like the Italian ceci , goes back to cicer (pronounced kiker), Latin for this particular pea and not the smaller round green one (pisum ). Along with those regular peas, chickpeas have been a basic ingredient since the first farmers in the Fertile Crescent planted them around 10,000 years ago. They have had a long run as a pantry staple since those days without any need for marketing campaigns, because whole or split they have proven themselves one of the most versatile beans, making a meal of soups, and vegetable- or grain-based dishes. Toss them into a salad and a side dish becomes something satisfying, or roast them for a crunchy snack. Tinned chickpeas are a satisfactory substitute for home-cooked in many recipes, but for some traditional dishes like falafel, it’s best to start from scratch with an overnight soak.

WHAT TO LOOK FOR

With dried chickpeas, you want those with a good colour. Check the best-before or use-by date on the pack, as they lose moisture as they age and take longer to cook. If you like to buy in bulk, make sure your provider has a good turnover. For tinned chickpeas, opt for reduced-salt varieties and rinse and drain well.

HOW TO STORE THEM

Dried chickpeas should be stored in a resealable packet or airtight container in a cool, dry place.

Refrigerate tinned chickpeas in a non-metallic container and use within 2–3 days after opening.

WHAT’S IN THEM?

Half a cup (about 85 g/3 oz) of cooked chickpeas has about 490 kilojoules (117 calories), 7 g protein, 2 g fat, 14 g carbs (1 g sugars, 13 g starches), 5 g fibre, 9 mg sodium, 171 mg potassium, and a low GI (39) and GL (5).

WHAT ELSE?

Ever get confused about dal? In Indian cooking, dal (or dhal) describes both a dish (a soup or stew made with dried beans, peas or lentils) and an ingredient – split (and often hulled) beans, peas and lentils. Masoor dal, for example, is split red lentils; chana (or channa) dal, split chickpeas (also known as Bengal gram); and mung dal, split mung beans.

HERO RECIPES

Spiced chickpea and broad bean soup (here )

Fresh green herb hummus (here )

Smoked paprika, potato and chickpea salad (here )

Sumac-roasted chicken with chickpeas, barley and fruit stuffing (here )