Chickpeas

Varieties and seasons

This herbaceous annual bushy plant grows from 20 cm to 1 m tall. The pods are short, swelling to 1.4 to 3.5 cm and contain 1 to 4 seeds.

Sown in the open air from 15 February to April, in all types of soil, in open ground, although preferably in dry soil with a sunny exposure, in rows spaced 50 cm apart.

The chickpea harvest takes place in July/August, before they are completely mature to enhance the cooking process.

Roasted peas can be used as a coffee substitute. Dried, it is used as a prized winter vegetable. Chickpeas are round or dented in shape and cream coloured. Some are a little doughy, others have a slight taste of hazelnuts.

Production

Global production is around 8 million tonnes. The main producers worldwide are India, Pakistan, Turkey, …. Italy, Spain.

Consumption

A favourite in the Middle East and North Africa, chickpeas are a must for couscous dishes and humus - a Lebanese speciality, consisting of chickpea puree with olive oil. In Spain, they eat 1,9kg of chick peas per capita per year.

Nutritional values (per 100 g) 

	Cooked*	RDI**
Energy	135 kcal
Proteins	8.9 g
Carbohydrates	18.7 g
Fat	2.5 g
Fibres	8.6 g	30 g
Sodium	6 mg
Iron	2.8 mg	14 mg
Phosphorus	132 mg	700 mg
Magnesium	53 mg	375 mg
Potassium	335 mg	2,000 mg
Vitamin B9	100 µg	200 µg

* Ciqual 1995 ** Recommended Daily Intake

Nutritionist’s advice

Chickpeas are an excellent source of magnesium, iron, phosphorus and fibre.

It is also rich in vitamin B9 or folates, essential for the multiplication and renewal of cells.

Its nutritional density makes it one of the most valuable dry vegetables available.

What is about portions...?

-a child portion: one little fistful

-an adult portion: two medium fistfuls

Cooking and nutrition: tasty combinations

-Lebanese humus is one of the mezze most often served to guests in the Middle East. This chickpea puree is given a special bite with a dash of lemon juice and olive oil, to which sesame paste (tahini) is sometimes added. Delicious served on pita bread.

-Moroccan desert couscous: a subtle blend of vegetables cooked in a stew, including onions, peppers, aubergines and courgettes.

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