Also known as garbanzo peas, chickpeas are a great source of protein and fibre. The essential ingredient of hummus, they also make wonderful additions to salads, soups, stews and sauces. Dried beans and legumes are a great way to fill out a meal on budget. 1 cup of dried beans will yield the same amount of chickpeas as 2 cans.

Tip: It is best to soak chickpeas for 8-12 hours before cooking. So, if you're planning on using chickpeas in your dinner, get them soaking in twice their volume of water in the morning.
Basic Nutrition: A 1/4 cup serving of dried chickpeas contains 30 g of carbohydrates, 9 g of fiber, 10 g protein, 3 g of fat per serving.