Chickpeas Nutrition, Benefits, Diet, 2Recipes2023

Chickpeas Nutrition, Benefits, Diet, Recipes



Chickpeas Nutrition, Benefits, Diet, Recipes
Chickpeas Nutrition, Benefits, Diet, Recipes


Chickpeas Nutrition

An annual plant that belongs to the legume family. It”s native to Africa, South America, and Asia, and is an important food crop, especially in West Asia. It grows up to 60 centimeters tall and produces small white or red flowers. The beans come out of the pods in groups of one or two and resemble the shape of a chick’s head, hence the name chickpea. Also known as garbanzo beans and Egyptian beans. They can be finely ground to make hummus or added to salads and curries.

It’s widely planted for its nutritious seeds. It grows in a bush, about 60 centimeters tall, with feathery leaves and small white or reddish flowers. The yellowish-brown beans come in pods of one or two. It is an important food crop in India, Africa, Central America, and South America.

Chickpeas are finely ground and thickened with lemon juice, olive oil, and sesame oil. hummus is eaten in the Middle East as a sauce on bread or as a dip.

In Israel, cooked chickpeas are flattened into small cakes and deep-fried to make a snack called felafel. In southern Europe, they are commonly added to soups, salads, and stews, and can also be coarsely ground or sifted into a fine powder.






Chickpea Nutrition

Chickpeas are a great food that provides a wide range of nutrients for good health. Below is the approximate nutritional information for 100 grams of chickpeas:

– Calories: about 164 kcal
– Protein: about 9 grams
– Carbohydrates: about 27 grams
– Fiber: about 7.6 grams
– Fat: about 2.6 grams

Chickpeas also contain a number of essential minerals and vitamins, including

– Iron: about 2.7 mg
– Calcium: about 49 mg
– Magnesium: about 48 mg
– Potassium: about 291 mg
– Folic acid: about 172 mcg
– Vitamin B6: about 0.12 mg
– Vitamin C: about 1.3 mg
– Vitamin K: about 4 mcg

These nutrients play an important role in maintaining physical health, providing energy, and protecting the body’s cells. Therefore, chickpeas can be a good choice for overall health. However, it’s always important to eat a balanced diet and a variety of foods.


Chickpea Benefits

Chickpeas are a nutritious food with a variety of health benefits. Here are some of the top health benefits of chickpeas:

1. Improves heart health: Chickpeas contain a number of nutrients that are beneficial for heart health. They are low in saturated fat and high in dietary fiber and potassium, which can reduce the risk of heart disease. Chickpeas also contain no cholesterol, which can help manage LDL cholesterol (bad cholesterol) levels.

2. Manage blood sugar: Chickpeas help stabilize blood sugar levels due to their low fat content and high fiber content. This is beneficial for diabetics, and non-diabetics may also find it helpful in preventing diabetes.

3. Improves digestive system: Chickpeas are high in fiber, which improves gut health and aids in digestion. It also helps prevent constipation and balances the bacteria in the gut.

4. Bone health: Chickpeas contain minerals needed for bone health, including calcium, magnesium, and phosphorus. These nutrients can help maintain bone strength and reduce the risk of osteoporosis.

5. Weight management: Chickpeas are high in protein and fiber, which help you feel fuller and prevent you from overeating. This is important for weight management and dieting.

6. Antioxidants: Chickpeas are rich in antioxidants, which can help prevent cell damage, slow aging, and, according to some studies, reduce the risk of diseases like cancer.




Chickpea Diet

Chickpeas can be a good choice for your diet for several reasons:

1. High Protein, High Fiber: Chickpeas are a high protein and high fiber food. Protein is needed for muscle growth and repair, while fiber supports the digestive system and helps keep you full. They prevent overeating and help you eat fewer calories.

2. Low fat, low calorie: Chickpeas are low in fat and calories, which can help you reduce your calorie intake.

3. Manage blood sugar: The low fat and high fiber content of chickpeas can help stabilize blood sugar levels. This is important not only for diabetics, but also for people who are dieting. Stable blood sugar levels help prevent sudden increases in appetite and keep energy levels steady.

4. Increases satiety: Chickpeas contain slow-digesting carbohydrates that help you feel fuller for longer. This helps prevent you from overeating and reduces the number of calories you consume overall.

These qualities make chickpeas an ideal food for dieting. However, it’s important to eat a balanced diet and a variety of foods, rather than overdoing it on chickpeas alone. Also, combine chickpeas with regular exercise to maximize your weight loss results.


Easy Recipes

Here’s a simple chickpea snack recipe that you’ll love. It’s called “Crunchy Chickpea Snacks” and can be used as a snack or as a topping for salads.

– 1 can chickpeas (about 400 g)
– 1 tablespoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon paprika or chili powder (optional)

The recipe:

1. First, preheat the oven to 200 degrees Celsius.

2. Pour the chickpeas into a sieve and rinse them well, then drain them.

3. Combine the chickpeas, olive oil, salt, black pepper, paprika or chili powder in a bowl and mix well.

4. Spread these chickpeas evenly over the pan on a baking sheet.

5. Place the chickpeas in the oven and roast for about 20 to 30 minutes. It’s a good idea to flip them once in the middle.

6. Roast the chickpeas in the oven until they are golden brown and crisp.

7. Once the chickpeas are completely cooled, you can enjoy them as a snack, or toss them in a salad or with Greek yogurt.

These crunchy chickpea snacks are high in protein and fiber, and make a great healthy snack or topping for food. Happy cooking!