Chickpeas, also known as garbanzo beans, are a type of legume with high nutritional value. Chickpeas are rich in protein, folate, fiber, iron, phosphorus, and healthy monounsaturated and polyunsaturated fats.

 

Nutrition Facts

**for one cup of cooked chickpeas**

  • 269 calories
  • 15 grams of protein
  • 4 grams of fat
  • 13 grams of dietary fiber

 

Health Benefits of Chickpeas

  • Low glycemic index which prevents spikes in blood sugar → great for people with type 2 diabetes
  • Contain sitosterol which is effective in lowering blood cholesterol levels → good for heart health
  • High fiber promotes fullness which can help with. Fiber also increases bulk of stool, reducing constipation and the risk of colon cancer.

 

Food Sources of Chickpeas

Chickpeas are most popularly known as the main ingredient in hummus. However, there are many other delicious ways to incorporate chickpeas into your diet.

 

Commercially, chickpeas have hit the market as healthier alternatives for a variety of foods. For example, a company called “Banza” has created a variety of products from pasta to rice to pizza crusts that are made using chickpea flour. Banza pasta has 190 calories per 2 ounce serving with 12 grams of protein, 5 grams of fiber, and 32 grams of carbohydrates. The extra protein and fiber in the banza pasta increases fullness and satiety, which may help with weight management.

 

Other Ways to Enjoy Chickpeas 

  • Add raw to salads
  • Add to curries and stews as a plant-based protein
  • Toast for a nutritious alternative to croutons
  • Make chickpea cookie dough or chickpea blondies for a healthier dessert

 

Recipes to Try

 

Chickpea Blondies

  • 1 can (15-oz) chickpeas, rinsed and drained
  • 1/2 cup nut butter
  • 1/3 cup pure maple syrup or honey
  • 2 teaspoons vanilla
  • 1/2 tsp salt
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/3 cup chocolate chips

 

  1. Preheat oven to 365 degrees and grease an 8 x 8 inch pan
  2. Blend together all ingredients (except chocolate chips) until smooth
  3. Fold in chocolate chips
  4. Pour into baking pan and bake for 20-25 minutes
  5. Allow to cool and enjoy

 

Chickpea Salad

For the salad

  • 2 (15-oz.) can chickpeas, rinsed and drained
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 cup chopped kalamata olives
  • 1/2 cup crumbled feta
  • Salt
  • Ground black pepper

For the vinaigrette

  • 1/2 cup extra-virgin olive oil
  • 1/4 cup white wine vinegar
  • 1 tbsp lemon juice
  • 1 tbsp freshly chopped parsley
  • 1/4 tsp red pepper flakes
  • Salt
  • Ground black pepper

 

  1. Toss together all salad ingredients
  2. Shake vinaigrette ingredients together in a jar
  3. Dress salad with vinaigrette to taste