Demystifying Legume Labels: Are Garbanzo Beans and Chickpeas the Same Thing?

Take a stroll down the bean aisle of your local grocery store and you’re sure to spot chickpeas and garbanzo beans side-by-side on the shelves. But aren’t those just two names for the same legume? The world of legume terminology can be confusing so let’s set the record straight on whether garbanzo beans and chickpeas are actually one and the same.

A Quick Intro to Legumes

Before diving into the specifics on garbanzo beans and chickpeas let’s quickly define what legumes are in the first place.

Legumes are a large family of plants that bear fruit in the form of pods filled with seeds. These seeds are what we commonly refer to as beans. Some well-known legumes include:

Peas
Lentils
Peanuts
Soybeans
Lima beans
Kidney beans
Chickpeas

There are over 19,000 identified legume species, but only a fraction are commonly consumed by humans. Legumes are valued for their high protein and fiber content.

Classifying Chickpeas

Now that we know chickpeas fall under the expansive legume umbrella, where exactly do they fit? Here’s a breakdown:

Chickpeas are a type of pulse. Pulses are the edible seeds of legumes used for food.
Within pulses, chickpeas belong to a subgroup of beans called garbanzo beans.
There are two main varieties of chickpeas: kabuli and desi.
Kabuli chickpeas are the larger, paler ones often labeled as garbanzo beans.

Are Garbanzo Beans the Same as Chickpeas?

In short: yes, garbanzo beans and chickpeas refer to the same legume. The term “garbanzo bean” is simply used to specify that larger, lighter variety of chickpea known as kabuli.

So if you spot a can of garbanzo beans at the store, rest assured it’s the same thing as purchasing canned chickpeas. The names are synonymous.

This naming distinction can be regional, too. In the U.S., garbanzo bean is the more commonly used term. But in other parts of the world like India and Europe, chickpea reigns supreme.

No matter what you call them, these hearty legumes offer the same nutritional benefits.

Nutritional Profile of Chickpeas/Garbanzo Beans

A half-cup serving of chickpeas contains:

134 calories
6 grams fiber
5 grams protein
80% of daily folate needs

Chickpeas also provide key minerals like manganese, phosphorus, copper, and iron. They’re low in fat, contain no cholesterol, and are packed with antioxidants.

With their stellar nutritional resume, it’s no wonder garbanzo beans and chickpeas are dietary staples in many parts of the world. These petite legumes pack a nutritious punch.

Culinary Uses for Chickpeas

In addition to their stellar nutrition, garbanzo beans shine for their culinary versatility. They’re right at home in a wide array of global cuisines.

Popular dishes that feature chickpeas include:

Hummus
Falafel
Curries
Chili
Salads
Soups and stews

Canned or cooked dried chickpeas can be easily incorporated into veggie burgers, dips, pasta dishes, rice bowls and more. When ground into flour, chickpeas can even be used for gluten-free baking.

So whether you call them chickpeas or garbanzo beans, these legumes offer unlimited potential to spice up breakfast, lunch, dinner and snacks!

Tips for Cooking with Chickpeas

When it comes to preparing chickpeas at home, you have options:

Canned chickpeas are precooked and ready to eat straight from the can. Just drain and rinse before using in recipes. Opt for low-sodium varieties to cut back on added salt.

Dried chickpeas require more prep. Soak beans overnight, drain, then simmer in water for 1-2 hours until soft. Store cooked chickpeas in the fridge for up to 5 days.

Chickpea flour offers a protein and fiber boost in gluten-free baking recipes. Use it to replace up to 20% of all-purpose flour.

Whatever form you choose, chickpeas add nutrition, substance and a delicious nutty taste to plant-based dishes.

Creative Ways to Eat More Chickpeas

Looking for handy ways to enjoy chickpeas/garbanzo beans more often? Here are some simple recipe ideas:

Toss chickpeas into leafy salads for added protein and crunch.
Mash chickpeas with tahini, lemon, and garlic for a classic hummus dip.
Add chickpeas to soups, stews and chilis in place of beans or meat.
Make vegetarian burgers, meatballs and meatloaf with chickpeas as a base.
Roast chickpeas with spices for a crunchy, addictive snack.
Blend chickpeas with spices like cumin and chili powder for a unique sandwich spread.

With so many possibilities, it’s easy to see why chickpeas/garbanzo beans are such a beloved legume worldwide. Their versatility and nutrition are invaluable.

Key Takeaways on Chickpeas vs. Garbanzo Beans

To recap, here’s what you need to remember:

Chickpeas and garbanzo beans are different names for the same legume.
Garbanzo bean specifies the larger, paler kabuli variety of chickpea.
Nutritionally, chickpeas offer fiber, protein, key minerals and antioxidants.
Chickpeas have many culinary uses including hummus, stews, burgers and more.
You can buy them canned or dried, and chickpea flour has many uses too.

So whether the label says chickpeas or garbanzo beans, you can buy and cook them interchangeably knowing they offer amazing nutrition and flavor. Add these tasty legumes to your pantry roster and enjoy their benefits!

is garbanzo beans the same as chickpeas

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Chickpeas and Health

All pulses, including chickpeas, have some nutrients that may help keep you from getting some chronic diseases if you eat them as part of a healthy plant-based diet [1–7].

Chickpeas, both dried and canned, have a low glycemic index and low glycemic load. They also contain amylose, a resistant starch that breaks down slowly. These things help keep blood sugar and insulin levels from rising quickly, which can help people with type 2 diabetes better control their blood sugar overall. [1-3,5-7].
Chickpeas have a soluble fiber called raffinose, which is an oligosaccharide that is broken down in the colon by Bifidobacterium, which is a good bacteria. A short chain fatty acid called butyrate is made when bacteria break down this fiber. Inflammation in the colon’s cell wall can be reduced by butyrate. It also helps keep the intestines regular and may help prevent colorectal cancer by speeding up cell death. [1,3,4].
A plant sterol called sitosterol is found in chickpeas. It has a structure that is similar to cholesterol in the body. It stops the body from absorbing cholesterol, which can help lower cholesterol levels in the blood. The fiber and unsaturated fats in chickpeas may also help lower lipid levels in the blood. [1-3,5-7].
Overweight: Eating foods that are high in fiber can help you feel full and satisfied by slowing down digestion and giving meals more bulk. Chickpeas may help you lose weight because they make you feel full because they are high in fiber and protein. [1-3,5,7].

Chickpeas are widely available dried or canned. Occasionally you may find young, fresh green chickpeas in their pods at farmers’ markets.

Put the dried beans in a strainer and give them a good rinse. Then, sort them to get rid of any small stones or other debris. Covering dry beans with water and letting them sit for at least three hours, or overnight, can cut down on the time it takes to cook them. Some people who get gas after eating beans may be able to handle presoaked beans better because they have less of the oligosaccharides that cause the uncomfortable side effects. To cook, add 3 cups of water or broth to 1 cup of dry garbanzo beans. Add to pan and bring to a boil. Lower the heat to low-medium when it starts to boil, and let it simmer for 60 to 90 minutes, or until it’s as tender as you like it. If the beans aren’t as soft as you want them to be, add more water and cook them for a little longer. Using presoaked beans will reduce the cook time by 25%.
Canned: Place in a strainer, drain, and rinse well. In this case, about 40% of the sodium will be taken out, or you can buy canned versions with less sodium or no salt added. These don’t need to be cooked any further, but they stay good when added to baked or cooked dishes.

Chickpeas have a nutty buttery flavor and creamy texture that can enhance many recipes. There are various ways to incorporate cooked chickpeas:

Add to salads, soups, and stews.
It can be turned into a paste with a food processor or blender. Then it can be added to veggie burgers or meatless meatballs.
Season and roast for a tasty snack.
To make hummus, mix it with garlic, olive oil, lemon juice, and tahini.
Mash and use in baking as a replacement for flour.

More recipe ideas and serving suggestions featuring chickpeas:

Chipotle beans that have been roasted and ground have been used for hundreds of years as a coffee-free alternative. Some grocery stores also sell ready-to-brew commercial brands of the drink.
It’s called aquafaba and it’s a thick liquid made up of starch and small amounts of protein that can emulsify, bind, and thicken. Don’t throw it away, whether you cook the beans or put them in a can. Aquafaba can be used in place of eggs in recipes; 1 tablespoon equals 1 egg yolk, 2 tablespoons equals 1 egg white, and 3 tablespoons equals 1 whole egg. It can also be whipped to make meringues or mayonnaise without eggs.
Unlike many other canned vegetables, chickpeas keep most of their nutritional value and are about the same as cooked dried chickpeas.

References

Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L. ): a review. British Journal of Nutrition. 2012 Aug;108(S1):S11-26.
Sharma A, Gupta K, Ansari IA, Das M, Sharma A, Gupta RK, and Dwivedi PD. Health Risks and Benefits of Chickpea (Cicer arietinum) Consumption. J Agric Food Chem. 2016 Dec 23;65(1):6-22.
Singh B, Singh JP, Shevkani K, Singh N, Kaur A. Bioactive constituents in pulses and their health benefits. J Food Sci Technol. 2017 Mar 1;54(4):858-70.
RB Canani, M. Di Costanzo, L. Leone, M. Pedata, R. Meli, and A. Calignano Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. World J Gastroenterol. 2011 Mar 28;17(12):1519.
Havemeier S, Erickson J, Slavin J. Advice on how to eat pulses: the chance and the challenge of being in both the vegetable and protein food groups Ann N Y Acad Sci. 2017 Mar 1;1392(1):58-66.
These people are Gepts P, Beavis WD, Brummer EC, Shoemaker RC, Stalker HT, Weeden NF, and Young ND. Legumes as a model plant family. Genomics for Food and Feed: A Report of the Cross-Legume Advances through Genomics Conference Plant Physiol. 2005 Apr 1;137(4):1228-35.
Rebello CJ, Greenway FL, Finley JW. A look at how healthy legumes are and how they affect obesity and the health problems that come with it Obes Rev. 2014 May 1;15(5):392-407.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. If you have any questions about a medical condition, you should talk to your doctor or another qualified health provider. Because of something you read on this website, you should never ignore professional medical advice or wait to get it. The Nutrition Source does not recommend or endorse any products.

Garbanzo Beans | SuperFood or Super-Fad? | Gundry MD

FAQ

What is the difference between garbanzo beans and chickpeas?

The honest answer—there’s no difference between chickpeas and garbanzo beans. They’re just two (of many) different names for the same type of pulse. (Pulses are basically seeds of legume plants.)

Can you substitute garbanzo beans for chickpeas?

The word chick pea derives from the Latin word cicer arietinum, which is the scientific name for the actual plant (many other legumes derive from the word cicer arietinum as well), while the name garbanzo bean comes from a Spanish background. So really, there is no wrong answer. Both are correct!

Why do some people call chickpeas garbanzo beans?

The Garbanzo Bean Story “Garbanzo” is the Spanish word for “chickpea.” The word “chickpea” is derived from the Italian word ceci (pronounced “chee chee”), and in Arabic, garbanzos are called “hummus.” Garbanzos have been grown in the Mediterranean, Middle East, India, and some parts of Africa for more than 7,000 years.

Is hummus made from chickpeas or garbanzo beans?

The base ingredient is of course garbanzo beans – also known as chickpeas, bengal grams, Egyptian peas, and ceci beans. While it derives much of its nutritional value and signature creamy texture from garbanzo beans, the other ingredients give hummus its unique and versatile flavor.

Is there a difference between chickpeas and garbanzo beans?

In short, no. There isn’t a difference between chickpeas and garbanzo beans. However, understanding the varieties of chickpeas helps to explain the addition of the term “garbanzo bean.” Chickpeas are a type of legume, the family of plants that also includes peanuts, soybeans, lentils, and peas. Legumes have edible seeds that grow in pods.

Do canned chickpeas have the same nutrient value as dried ones?

Canned chickpeas have the same properties as fresh chickpeas. However, canned chickpeas have a higher amount of sodium, so you should rinse them before using them.

Are garbanzo beans and chickpeas healthy?

Garbanzo beans and chickpeas offer numerous health benefits. They are high in protein, fiber, and various vitamins and minerals, making them a great addition to a balanced diet. Both legumes are known for promoting heart health, aiding in weight management, and supporting digestive health due to their fiber content.

What are garbanzo beans & chickpeas used for?

Garbanzo beans and chickpeas are versatile legumes widely used in various culinary dishes around the world. They are a staple ingredient in Middle Eastern, Mediterranean, and Indian cuisines, appreciated for their nutty flavor and firm texture. Both garbanzo beans and chickpeas can be used in salads, soups, stews, and dips like hummus.