Chickpeas By The Cup: How Many Ounces?

The weight of a cup of chickpeas depends on whether they are dried or cooked, and whether they are drained or in brine. A cup of dried chickpeas weighs between 9 and 125 grams, or around 3/4 to 4 ounces. Once cooked, a cup of chickpeas will weigh around 250 grams, or 8.8 ounces. A 15-ounce can of cooked chickpeas typically contains 1 1/2 to 2 cups, though this may vary depending on the manufacturer.

How many ounces are in one cup of chickpeas?

Drained weight

The drained weight of chickpeas depends on the manufacturer, and it will be listed on the can as the net weight. A standard can of chickpeas is 425 grams or 15 ounces, which yields about 250 grams or 8.8 ounces (1.5 cups) of beans once drained.

To calculate the drained weight of chickpeas in a can, you need to find the total weight of solids and liquids in the can and then subtract the weight of the liquid. For example, if a can of chickpeas has a total weight of solids and liquids of 547.77 grams, and the weight of the liquid is 219.45 grams, then the drained weight of the chickpeas is 328.32 grams.

Another way to calculate the drained weight of chickpeas is to use a ratio. One source suggests that the ratio of dry chickpeas to cooked chickpeas is 1:2.25. So, if you have 100 grams of dry chickpeas, you can expect to have about 225 grams of cooked chickpeas after soaking and cooking.

It's important to note that the weight of chickpeas can vary depending on their age, so it's always a good idea to cook slightly more than you need. Leftover cooked chickpeas can be stored in the fridge for up to 2 days and used in other dishes.

When converting between the weight of dried chickpeas and the volume of cooked chickpeas, it's useful to know that 12 ounces of dried chickpeas typically produce 32 fluid ounces of canned chickpeas. This is a ratio of 3 ounces dry to 8 fluid ounces cooked.

Canned vs dried

Chickpeas are a versatile legume, commonly used in Mediterranean and South Asian cuisines. They are a good source of plant protein and are rich in fibre, magnesium and selenium. They can be purchased dried, canned, or pre-cooked.

A standard can of chickpeas is 15 ounces, which is roughly equivalent to 1 1/2 cups of cooked chickpeas, or 1/2 cup dry chickpeas pre-cooking. To obtain 250g of cooked chickpeas, you need to cook 125g (3/4 cup) of dried chickpeas. However, as the weight of chickpeas will vary according to their age, it is recommended to cook slightly more than required.

Dried chickpeas are whole foods that come directly from the ground and do not contain any preservatives, additives, or salt. They need to be soaked in water for a few hours and then cooked for at least 45 minutes. An instant pot can be used to reduce cooking time. Soaked chickpeas puff up considerably, and a pinch of baking soda can be added to help them cook faster and soften their tough skins.

Canned chickpeas are pre-cooked and often pre-seasoned. They can be eaten straight from the can, but it is recommended to drain and rinse them to reduce salt and preservative content. Canned chickpeas offer convenience and a consistent product, while dried chickpeas allow for control over the cooking process and seasoning.

Some people prefer dried chickpeas for their richer nutrient content, ease of digestion, and better taste. However, canned chickpeas are a convenient option for those seeking a quick and easy solution, and they are still considered acceptable for many dishes, including hummus.

Cooking methods

A standard 15-ounce can of chickpeas typically contains 1 1/2 to 2 cups of cooked chickpeas. If you're using dried chickpeas, you'll need 125g or 3/4 cup of dried chickpeas to yield 250g or 1 1/2 cups of cooked chickpeas.

Now, let's explore some cooking methods for chickpeas:

Soaking and Preparation

Before cooking chickpeas, it's essential to sort through them and discard any foreign objects or discoloured chickpeas. Soaking the chickpeas is also crucial, as it helps soften them and reduce cooking time. There are two main soaking methods:

• Overnight Soak: Place the chickpeas in a large bowl and cover them with several inches of water. Let them soak for 8 to 12 hours, then drain and proceed to cook them as desired.
• Quick Soak: Put the chickpeas in a pot and add enough water to cover them by a few inches. Bring the water to a boil and cook for 2 minutes. Turn off the heat, cover the pot, and let the chickpeas soak for about 1 hour before draining.

Stovetop Method

The stovetop method is a popular choice for cooking chickpeas. Here's a step-by-step guide:

• Start with soaked chickpeas for better digestibility, a creamier texture, and reduced cooking time.
• Put the soaked chickpeas in a large cooking pot with 1 teaspoon of baking soda.
• Cook over medium-high heat, stirring constantly for about 3 to 4 minutes.
• Add 7 cups of water to cover the chickpeas by several inches.
• Season with salt, a bay leaf, and garlic, or other seasonings of your choice.
• Bring the water to a boil, then reduce the heat and let the chickpeas simmer until tender. This can take anywhere from 30 minutes to 2 hours, depending on the size and freshness of the chickpeas.

Slow Cooker Method

The slow cooker method is convenient as it doesn't require soaking the chickpeas beforehand. Here's how to do it:

• Place the chickpeas in a 2 1/2-quart slow cooker.
• Add 7 cups of water and your desired seasoning.
• Cover the slow cooker and cook on high for 4 hours or on low for 6 to 8 hours, or until the chickpeas are tender.

Instant Pot or Pressure Cooker Method

The Instant Pot or pressure cooker method is a time-efficient option. Soaking is optional with this method. Here's the process:

• Put the chickpeas in the Instant Pot or pressure cooker.
• Add 7 cups of water and your choice of seasoning.
• Secure the lid and cook at high pressure for about 1 hour, or until the chickpeas are tender.

Roasting Method

Roasted chickpeas make a delicious, protein-packed snack or crispy addition to salads and bowls. Here's a simple way to roast them:

• Soak dry chickpeas until they stop absorbing water.
• Drain the chickpeas and add fresh water.
• Cook until soft, then drizzle with olive oil and roast for about 10 minutes.
• Spice them up with paprika, curry powder, or your favourite spice blend right out of the oven.
• Enjoy them fresh, as they tend to lose their crispiness over time.

Standard can sizes

The standard can size for chickpeas is typically 15 ounces or 425 grams. This can will yield about 1.5 cups or 250 grams of drained chickpeas. The remaining weight consists of the liquid that the chickpeas are packed in, which can be used as aquafaba, a vegan substitute for egg whites.

In Canada, chickpeas are often sold in 540ml cans, which contain 18.2 fluid ounces, including the liquid volume. This cannot be directly converted to a 15-ounce can as the amount of liquid varies by manufacturer.

In the United States, chickpeas are usually sold in 15-15.5 ounce (425-439 gram) cans. Some brands may offer smaller 10-ounce (283 gram) cans or larger 19-ounce (539 gram) cans. A larger 19-ounce can may contain up to 2.5 cups of chickpeas.

One cup of dried chickpeas yields about 3 cups of cooked chickpeas, which is roughly equivalent to two 15-ounce cans.

Aquafaba

A standard can of chickpeas is 15 ounces, which is roughly equivalent to 1 1/2 cups of cooked chickpeas, or 1/2 cup of dry chickpeas pre-cooking. A larger 19-ounce can may contain up to 2 1/2 cups of chickpeas.

To make aquafaba from home-cooked chickpeas, you can soak 1 cup of chickpeas in 6 cups of water for at least 6 hours or overnight. It is important not to add salt, baking soda, or any other seasonings. After soaking, cook the chickpeas in the soaking water in a pressure cooker, following the manufacturer's instructions. Once cooked, strain the chickpeas and return the broth to the pot. Boil the broth for 20 to 30 minutes, or until it becomes thick and turns a rich caramel color. You will be left with approximately 1 to 1 1/4 cups of aquafaba.

Frequently asked questions