In This ArticleView AllIn This ArticleChickpea NutritionChickpea Health BenefitsCanned vs. Dried ChickpeasWays to Eat Chickpeas
In This ArticleView All
View All
In This Article
Chickpea Nutrition
Chickpea Health Benefits
Canned vs. Dried Chickpeas
Ways to Eat Chickpeas
Whether you call them chickpeas or garbanzo beans, these little beige-colored gems are showing up everywhere. From chickpea pizza to chickpea flour, there are limitless ways to create delicious meals with them, but are chickpeas healthy? Let’s explore!
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Pictured recipe:One-Pot Coconut Milk Curry with Chickpeas
In one word, yes, chickpeas are healthy. In fact, chickpeas are nutrition all-stars! These edible seeds of flowering plants from the Fabaceae family are also known as legumes or pulses. Other nutrition power players in the same family include lentils, peas and peanuts. These plants are known for their high concentration of vegetarian protein and fiber as well as key vitamins and minerals. This is the nutrition fora half cup of cooked chickpeas:
How do all of these nutrients contribute to good health? Let’s start withfiber. A half cup of cooked chickpeas provides a whopping 6 grams of dietary fiber. Fiber is a nutrient proven to promote both gut and heart health. Looking for a satisfying meal? Add some chickpeas! The 7 g of protein you’ll get from a half cup of cooked chickpeas can help prevent overeating, making consuming them a great strategy for weight management. Another bonus: Unlike meat, you won’t get the saturated fat and cholesterol often associated with that protein. Beyond fiber and protein,chickpeas provide folate, a B vitamin necessary for protein metabolism, maintaining cell health and function and preventing birth defects. A half cup of canned chickpeas provides 141 micrograms of folate, helping you achieve about 35% of your daily needs (400 mcg/day). And let’s not forget iron! This important mineral delivers oxygen to our brain and muscles. Chickpeas supply non-heme iron, so be sure to consume them with a source of vitamin C to increase absorption.
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How to Cook Dried Beans
Tessa Nguyen, RD, LDN, chef and dietitian agrees chickpeas are a great ingredient to stock in your kitchen. “They’re a budget-friendly, versatile ingredient that can be used in many types of dishes and across diverse cuisines,” she says. When it comes to enjoying them, Nguyen is all about roasting! “I love roasting them with some olive oil and spices. They’re a crunchy snack I love to eat as is, or pop them in my bag for an on-the-go snack.” Beyond snacking, chickpeas can be incorporated into many of the dishes you already enjoy. They’re a great addition to salads, they’re delicious when smashed on toast and are a yummy boost to soups, stews and chilis.
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