Chickpeas vs. Garbanzo Beans: 6 Ways to Use the Legumes

Chickpeas, also known as garbanzo beans, are among the first legumes ever cultivated by ancient civilizations. As a member of the Fabaceae family, or pea family, chickpeas are an important and versatile source of protein worldwide, especially throughout the Mediterranean, India, and the Middle East. The first evidence of domestication occurred in the area now known as Turkey.

The two main types of modern chickpeas are Kabuli chickpeas and desi chickpeas. Other members of the legume family include kidney beans and lentils.

The two names for this high-protein legume—chickpea and garbanzo bean—result from their popularity in multiple cultures. The name “chickpea” comes from the original Latin name, “cicer arietinum,” which became “pois chiche” in French, then “chiche pease,” and finally “chickpea” in English.

On the other hand, the name “garbanzo bean” likely comes from the Old Spanish “arvanço” (meaning “pea plant”) or the Basque word “garbantzu” (meaning “dry seed”), eventually becoming “garbanzo,” which is one of its most popular contemporary names.

Other names for chickpeas include Bengal grams, cecis, and Egyptian peas.

Chickpeas have several health benefits due to their strong nutritional value. The legume is naturally high in protein and dietary fiber and rich in amino acids, vitamins, and minerals, such as folate, phosphorus, magnesium, calcium, potassium, and vitamin B6.

Chickpeas are also cholesterol-free and a low-calorie source of carbohydrates. They’re a popular main ingredient in vegetarian dishes because they offer necessary protein and introduce a heartiness to plant-based dishes like chickpea salad and chana masala.

Canned or dried chickpeas are a versatile legume, popular in various cuisines:

1. 1. Aquafaba: The cooking liquid in canned chickpeas, known as aquafaba, is a popular vegan substitute for egg whites and a common thickening agent in cocktails, like world-class mixologist Ryan Chetiyawardana’s take on the Morning Glory Fizz and the vegan version of the Tequila Sour.
2. 2. Chickpea flour: Chickpea flour is a popular ingredient in gluten-free baking, where bakers use it to make treats like chocolate chip cookies, banana cake, flatbreads, muffins, and biscuits. You can also use the gluten-free flour to make savory dishes like Middle Eastern falafel (a deep-fried fritter) or socca (flatbread). Learn how to make chickpea flour at home.
3. 3. Hummus: Blend soaked and cooked chickpeas into hummus, a popular dip in the Middle East typically augmented with tahini, lemon juice, and olive oil.
4. 4. Stews, soups, and curries: Simmer chickpeas in a broth or sauce for chickpea curry or Indian chana masala, a vegetarian stew featuring creamy chickpeas cooked in a fragrant, spicy tomato sauce seasoned with a blend of spices called garam masala.
5. 5. Roasted snack: For a quick side dish, roast or pan fry the beans until they are crispy and eat them as a simple, high-protein snack. Guasanas are a Mexican street snack consisting of simmered chickpeas.
6. 6. Salad topping: You can tuck chickpeas into green salads for an extra boost of protein or add a scoop atop a chef’s salad for textural contrast.

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