Boiled Chickpeas

Bowl of chickpeas
Recipe by Joe Jones
  • Recipe difficulty - easy
  • Preparation time - 5 minutes
  • Cooking time - 5 minutes
  • Serves - 1
  • Dietary - Vegetarian Vegan Gluten free Dairy free
  • Allergens -

This Learn to Cook section has been put together to help give you the information and knowledge needed, to develop the confidence and basic skills required to begin making more recipes and meals at home from scratch for you and your family.

Being able to cook from scratch at home is THE single biggest positive and lasting change we can make to our diets and overall lifestyles. It gives us control over what goes into our meals, saves money and provides one of the most important life skills that we can pass onto our children, other family members and friends. Once we have mastered the basics of preparing and cooking simple ingredients, we can start to adapt, add to and experiment with countless numbers of recipes.

Ingredients

SERVINGS 1

Ingredients

  • 1 tin of chickpeas in water or 200g of dried chickpeas

Utensils

  • Kitchen scales
  • Large bowl
  • Measuring jug
  • Medium saucepan
  • Sieve
  • Wooden spoon

Instructions

Method

  1. If using dried chickpeas, place in a large bowl and cover with around 600ml of cold water and leave to soak overnight Alternatively, cover with boiling water and soak for 3-4 hours
  2. Tinned chickpeas are already pre-cooked in the tin, so only need to be heated through
  3. Empty the tinned chickpeas straight into a medium-sized saucepan, bring to the boil and then reduce the heat to simmer for 5 mins until the chickpeas are heated through
  4. If using dried chickpeas, once they have soaked overnight or in boiling water, empty into a sieve before tipping away the cooking water from the saucepan
  5. Tip the chickpeas back into the now empty pan and cover with 600ml of fresh water
  6. Turn the heat up to high, place the lid on the pan and bring to the boil
  7. Once boiling, turn down the heat to simmer and leave to cook for around 2 hours until the chickpeas are tender

Nutrition per serving portion (around 200g)

Each 80g of (tinned) chickpeas contains on average

  • Energy

    385kj 92kcal 4.6%

  • Fat

    2.3g 3%

  • Saturates

    0.2g 1%

  • Carbohydrates

    18.0g 18%

  • Sugars

    0.0g 0%

  • Salt

    0.45g 8%

  • Protein

    4.0g Low

  • Fibre

    3.5g Med

Protein, Carbs and Fibre

Chickpeas are a good source of starchy carbohydrate, protein and fibre, helping to fuel our energy needs and keeping us feeling fuller for longer.

Vitamins and Minerals

Chickpeas contain good amounts of iron, magnesium, potassium and vitamin B-6

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