What The Heck is a Chickpea?

Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

One cup (164 grams) of cooked chickpeas contains roughly (6):

  • Calories: 269
  • Protein: 14.5 grams
  • Fiber: 12.5 grams
  • Folate (vitamin B9): 71% of the RDI
  • Manganese: 84% of the RDI
  • Copper: 29% of the RDI
  • Iron: 26% of the RDI

While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years.

Their nutty taste and grainy texture pairs well with several other foods and ingredients.

As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.

Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Chickpea Tikka Masala

This tasty and satisfying recipe is made with just 5 ingredients and is super easy to make! Completely vegan and gluten free.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Course
Cuisine: Gluten Free, Middle Eastern, Vegan
Keyword: Budget, Chickpeas, Gluten Free, Vegan
Servings: 6


  • 2 cans chickpeas 15 oz, drained
  • 2 cans diced tomatoes 15 oz
  • 1 cup coconut milk
  • 6 cloves garlic peeled and chopped
  • 4 tsp garam masala


  • 1/2 cup onion diced
  • 1 cup bell pepper diced


  • If you are using the optional items, heat coconut oil in a heavy saucepan and add vegetables. Cook until onion is translucent.
  • Add the remaining ingredients. Season with salt and pepper, bring to a boil, then let simmer for 10 minutes.
  • Serve with rice and garnish with cilantro.