The chickpea is a fiber and protein powerhouse that may profit anybody who provides it to their meal rotation. “As a legume, chickpeas are extremely nutrient-dense,” says Dallas-based dietitian Stephanie Wells, MS, RD, LD, ACSM-CPT. To not point out, they’re a type of clean slate, flavor-wise. You’ll be able to flip chickpeas right into a crunchy, salty snack, toss them right into a wealthy sauce, or mix them right into a creamy dip. Unsure the place to start out? We’ve acquired the chickpea’s full dietary resume, together with tips about methods to use them to fulfill your protein targets and what to eat them with.
What are chickpeas, anyway?
Chickpeas—aka garbanzo beans—are a part of the legume or pulse household, says Maya Feller, MS, RD, CDN, founding father of Brooklyn-based Maya Feller Diet and writer of Consuming from Our Roots: 80+ Wholesome Dwelling-Cooked Favorites from Cultures Across the World.
That’s proper: Chickpeas and garbanzos are the identical factor. Cicer arietinum L. is the scientific identify for the plant, which seemingly originated within the Center East. “Chickpea is the English identify for Cicer arietinum L., whereas garbanzo is the Spanish identify for it,” Feller says. “You too can see chickpeas known as by their identify in Hindi, which is “chana” or “gram,” Wells provides. No matter you name them, you may seemingly discover chickpeas on the market, both canned or dried, in your native grocery store.
What are the dietary advantages of chickpeas?
Chickpeas are stellar from a diet standpoint. “They’re a superb supply of plant protein, carbohydrates, dietary fiber, phosphorus, manganese, potassium, and folate,” Feller says. In addition they include bioactive compounds and phytochemicals (like phytic acid, sterols, tannins, carotenoids, and polyphenols), which provide severe well being advantages. Phytochemicals (aka antioxidants), for instance, assist combat off irritation and shield cells in opposition to free-radical harm that may contribute to growing old and sure ailments, Wells says.
The fiber content material of chickpeas is particularly notable since greater than 90 p.c of American adults don’t get sufficient of the heart- and gut-healthy nutrient, in accordance with the U.S. Division of Agriculture’s (USDA) 2020-2025 Dietary Tips for Individuals. A single cup of chickpeas gives about 9 to13 grams of fiber, which is a large chunk of the really helpful consumption for adults (22 to 34 grams, relying on just a few elements).
Total, chickpeas’ diet profile makes them “an important selection for individuals seeking to enhance their intestine well being, handle blood sugar ranges, meet protein necessities whereas consuming much less meat, or make meals extra nutritionally balanced,” Wells says.
It’s value noting that dried chickpeas might retain a bit extra dietary worth in comparison with their canned counterparts. “Some knowledge exhibits a discount within the phenolic profile of canned chickpeas,” Feller says, whereas different analysis has discovered extra energy, protein, fiber, iron, potassium, and magnesium content material in dried cooked beans versus canned beans. Nevertheless, each are wholesome selections—and canned beans could be considerably simpler to cook dinner with, since they’re pre-cooked and able to eat. “The distinction in vitamins from canned versus dried chickpeas shouldn’t deter customers from selecting both,” Fellers says.
Right here’s a have a look at the fundamental diet information for one cup of canned chickpeas which have been drained and rinsed, in accordance with the United States Division of Agriculture (USDA):
- Energy: 210
- Protein: 10.7 grams
- Fats: 3.8 grams
- Carbohydrates: 34.8 grams
- Fiber: 9.6 grams
- Iron: 1.5 milligrams
- Magnesium: 36.5 milligrams
- Potassium: 166 milligrams
And for one cup of dried chickpeas which have been boiled with salt:
- Energy: 269
- Protein: 14.5 grams
- Fats: 4.3 grams
- Carbohydrates: 44.9 grams
- Fiber: 12.5 grams
- Iron: 4.7 milligrams
- Magnesium: 78.7 milligrams
- Potassium: 477 milligrams
Are chickpeas a superb supply of protein?
Heck, sure. Chickpeas pack 10 to fifteen grams of protein per cup, making them an important selection for meatless meals, Wells says. For comparability, that’s about the identical quantity of protein as two massive eggs or half a can of tuna.
How a lot protein you want to devour per meal or day will depend on many elements, together with physique composition, present well being standing, and exercise ranges. “The overall advice is to devour about .8 to 1 gram per kilogram of physique weight,” Feller explains. For instance, she says a 160-pound, 30-year-old particular person with no lively well being circumstances may need about 72 grams of protein per day. They may goal for 20 grams of protein per meal and about 6 grams per snack.
So, when you’re utilizing chickpeas as the primary protein supply in a meal, Wells recommends consuming greater than the usual one-half cup serving measurement to make sure you’re getting sufficient grams. “I’d additionally suggest consuming chickpeas as a part of a balanced meal that features a grain, corresponding to rice, bread, or pasta, and greens, all of which contribute extra protein to a meal,” Wells says.
The right way to eat chickpeas
You will have heard in any other case, however it’s completely okay to eat chickpeas straight out of the can since they’re already pre-cooked, Feller says. Dried beans, nevertheless, want a bit of extra TLC. There are numerous completely different strategies for cooking dried chickpeas (together with in a slow-cooker or Immediate Pot), however essentially the most fundamental stovetop methodology consists of soaking the beans in a single day (about 12 hours) after which boiling for 1.5 to 2 hours.
As soon as your chickpeas are cooked (or drained and rinsed), the chances are almost limitless. “Chickpeas generally is a bit bland on their very own, so I like consuming them in well-seasoned stews, curries, and soups,” Wells says. “One among my favourite dishes to make is a chickpea noodle soup with loads of contemporary carrots, poultry seasoning, and vegetarian bouillon.” You too can mix them into silky-smooth hummus or toss them complete on high of salads or into grain bowls.
Feller seconds the love for curried chickpeas with veggies, shrimp, or meat, in addition to roasted and seasoned garbanzos. To make the latter, merely toss them in olive oil and spices, then roast within the oven or air fryer till they’re crispy, Wells says (which is about 19 minutes at 350°F). For a lift of diet on your desserts, you may even mix them into blondie batter or bake them into chocolate chip cookies—yep, they’re that versatile.
