Chickpeas – Nutrition and Health Benefits

Originated from the family Fabaceae & subfamily Faboideae, chickpeas are beige in color and other varieties include green, red, or black. This rich source of plant-based protein has earned a spot as a staple food in different cuisines worldwide. This blog will help you understand the digestive advantages of chickpeas and sheds light on how to add it to your diet plan.

Nutritional Facts of Chickpeas

Chickpeas have a high concentration of fibre and vegetarian protein along with essential key vitamins and minerals. Here is the nutritional breakdown for a half cup of cooked chickpeas:

• Calories – 135
• Protein – 7g
• Fats – 2g
• Carbohydrates – 22g
• Potassium – 239mg
• Folate – 141mcg
• Iron – 2.4 mg
• Fibre – 6g

Benefits of Chickpeas

1. Rich in Dietary Fibre:

One of the major digestive advantages of chickpeas is their protein and fibre content. It also helps to keep your appetite under control and work together to lower an individual’s calorie intake.

Eating pulses such as chickpeas can reduce low-density lipoprotein (LDL) cholesterol and improve glycemic index (GI). It plays a predominant role in regulating body weight and plays a vital role in diabetes diet plans. It also manages regular bowel movements and reduces constipation problems. One cup of cooked chickpeas contains 12.5g of dietary fibre, which is roughly 1/2 of the recommended daily intake for adults.

2. Supports Gut Health:

One prominent advantage of consuming chickpeas is that it contains soluble and insoluble fibre that is essential to maintain gut health. Soluble fibre forms gel-like substances in the digestive tract and slows down digestion, thereby promoting a feeling of fullness.

Additionally, insoluble fibres add stool bulks and aid in food passage through the digestive system. It also prevents issues such as diverticulosis.

3. Manages Blood Sugar Levels:

Chickpeas has the potential to control blood sugar with the help of high fibre content, protein sources, hormonal effects, and low starch digestibility. It is essential to maintain stable blood sugar levels that further aid in digestive health. Chickpeas can help achieve the right balance and slows down sugar absorbtion into the bloodstream.

It also prevents crashes and spikes in blood sugar levels, which is particularly beneficial for people with insulin resistance or diabetes.

4. Possesses Prebiotic Properties:

Chickpeas serves as a good choice if you are looking to increase your prebiotic intake. Further, it nourishes the healthful bacteria in the gut and supports the growth of beneficial microbes in the body.

Prebiotics are non-digestible fibres that aids for probiotics (good bacterial growth in the gut). Chickpeas contribute to a healthy gut microbiome, that is needed for the overall well-being and optimal digestion.

5. Minimises the Risk of Digestive Disorders:

Consuming chickpeas regularly can reduce the risk of inflammatory bowel diseases (IBD) like ulcerative colitis and Crohn’s disease, and irritable bowel syndrome (IBS), colon cancer.

The fibre-rich nature and anti-inflammatory properties of chickpeas lower the risk of chronic digestive ailments and contribute to a healthy digestive system.

Incorporating Chickpeas into Your Diet:

It is advisable to consume at least one serving of chickpeas, i.e: 28g per day. However, do not eat more than 70g a day as it can cause adverse effects. Chickpeas can be a delicious addition to your weight loss diet and is an excellent source of iron and choline, an essential mineral for brain functioning and nervous system.

Here are some recipes to try at home that can be an amazing choice for chickpeas to be added to your diet:

1. Homemade Hummus

It is served as a Middle Eastern dip or side dish and added to salads or sandwiches. It can be enhanced with garlic, cumin, roasted red peppers, or sun-dried tomatoes.

Ingredients:

• Cooked chickpeas – 1 cup
• Olive oil
• Lemon juice (freshly squeezed)
• Minced garlic cloves
• Tahini
• Ground cumin
• Paprika for garnishing
• Salt to taste

Preparation:

• Blend the cooked chickpeas, tahini, cumin powder, salt, lemon juice, and garlic in a food processor or mixer. Ensure the ground mixture is creamy and smooth in texture.
• Add olive oil and keep mixing it gradually.
• Add water as per the thickness and mix it well. Make sure the water doesn’t exceed 45 ml of water.
• Once it’s well-blended, cover and refrigerate the hummus for an hour before serving.
• Take and spread it in a wide bowl along with a generous drizzle of extra virgin olive oil, cumin, or some paprika.

2. Chickpea Salad

Ingredients:

• Boiled chickpeas
• Chopped coriander leaves and tomatoes
• Lemon juice
• Extra virgin olive oil
• Cubed cucumber
• Salt
• Sliced onion
• Black pepper

Preparation:

• Mix all the vegetables and cooked chickpeas in a bowl.
• Add salt, lemon juice, and oil in a mixing bowl.
• Add the vegetables into the mixing bowl and garnish it with coriander leaves. Your bowl is ready to serve!

3. Channa Masala

An easy to make at home dish with a flavourful blend of spices and herbs for a delicious relish of taste.

Ingredients:

• Boiled chickpeas
• Chopped onion and tomato (as required)
• Garlic cloves and one piece of ginger (peeled and chopped)
• Olive oil
• Bay leaves and fresh cilantro leaves
• Turmeric powder
• Garam masala
• Chilli powder
• Coriander powder
• Salt to taste

Preparation:

• Grind onion, tomato, ginger, and garlic in a mixer or food processor.
• Heat olive oil and fry bay leaves. Pour the ground paste onto it and season the mixture with turmeric, coriander, and chilli powder.
• Add a bit of garam masala and salt as per the taste and stir for 2 to 3 minutes.
• Stir with enough water for a thick gravy and add chickpeas to it. Cook until it is softened, and garnish it with cilantro.

4. Crispy Roasted Chickpeas

A great protein-packed vegan snack to add to salads and bowls.

Ingredients:

• Cooked chickpeas
• Extra virgin olive oil
• Salt (as required)
• Chilli and cumin powder
• Smoked paprika
• Cayenne pepper

Preparation:

• Preheat the oven to 375 degrees F and transfer the chickpeas to a sheet pan.
• Let it sit on the sheet for 5 minutes, and the chickpeas become air dry.
• Drizzle the chickpeas with olive oil and toss it with the necessary spice powders.
• Spread it in an even layer and roast it for 30-40 minutes.
• Turn off the oven and let it cool for 5 to 10 minutes. The roasted chickpeas are ready to eat!

Conclusion:

From being a rich source of fibre for supporting a healthy gut microbiome to promoting well-being, chickpeas provide a myriad of advantages that make them a great addition to any diet. Incorporating chickpeas regularly into your meals will reap multiple health benefits. So go ahead, add this nutritional powerhouse into your meals and take your digestive health to new heights!

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