Chickpeas
A legume that is very low in sodium and high in both potassium and fiber, making it a versatile plant-based protein source for DASH diet meals.
Nutritional Information
Calories 269 per 1 cup cooked (164g)
Sodium 11mg per 1 cup cooked (164g)
Potassium 477mg per 1 cup cooked (164g)
Fiber 12.5g per 1 cup cooked (164g)
Introduction
Chickpeas are a legume that is very low in sodium and high in both potassium and fiber, making
them a versatile plant-based protein source for DASH diet meals. Available dried or canned,
chickpeas can be used in many dishes from hummus and salads to soups and roasted snacks.
Health Benefits
- Naturally very low in sodium
- High in potassium as part of a balanced diet
- High in fiber
- Provides plant-based protein
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
If using dry chickpeas, soak them overnight, then cook for 1-2 hours until tender. Canned
chickpeas are convenient and ready to use—just drain and rinse to reduce any sodium content.
Chickpeas can be mashed into hummus, added to salads (hot or cold), used in soups and stews,
roasted as a snack, or used in curries. They're versatile in both savory dishes and some
sweet applications.
Storage
Dry chickpeas are a pantry staple that store very well in an airtight container for up to
2 years. Keep them sealed to prevent pests. Once cooked, chickpeas should be refrigerated and
used within 3-5 days. Cooked chickpeas can also be frozen for longer storage. Canned chickpeas
should be stored in the pantry until opened, then refrigerated after opening and used within
3-5 days.
Cooking Tips
- Available dried in bulk or packages—soak overnight before cooking
- Canned chickpeas are convenient but check sodium content
- Look for no-salt-added canned versions when possible
- Drain and rinse canned chickpeas to reduce sodium content
- Bulk purchases of dry chickpeas offer good value