If you've ever dipped fresh veggies into a creamy, garlicky bowl of hummus or sprinkled crunchy roasted chickpeas over a salad, you've already enjoyed its benefits.
Even if you're just starting to explore legumes, chickpeas are a simple and nutritious way to enhance your diet.
What Are Chickpeas?
Chickpeas, also known as Kala Chana or Kabuli Chana or Chhole, are the edible seeds of the Cicer arietinum plant, a member of the Fabaceae (pea) family. These small, round legumes are typically beige but can also be found in black, green, or red varieties. Packed with vitamins, minerals, plant-based protein, and fiber, chickpeas are a nutritious and versatile addition to any diet.
Are Chickpeas Good for You?
Absolutely! Chickpeas are a powerhouse of nutrition, offering 14.5 grams of plant-based protein per cooked cup, making them an excellent choice for those looking to boost their protein intake without consuming more meat.
They’re also packed with 12.5 grams of dietary fiber per cup, which supports digestion, promotes a healthy gut microbiome, and helps you feel full longer after meals. Plus, they’re relatively low in calories and contain just 4 grams of fat per cup, primarily heart-healthy monounsaturated and polyunsaturated fats.
Unlike refined carbohydrates, chickpeas have a low glycemic index, meaning they won’t cause sharp spikes in blood sugar levels.
Nutritionally, chickpeas are a rich source of essential vitamins and minerals. They provide manganese, which plays a key role in brain and nervous system health, and folate (vitamin B9), which is vital for cell growth and function.
Chickpeas are also packed with essential minerals like copper, iron, zinc, and phosphorus, which support various bodily functions, from immune health to bone strength. They’re rich in vitamins A, E, and C, as well as thiamine (B1), vitamin B6, and selenium, all of which contribute to overall well-being.
Additionally, chickpeas are a great source of potassium and magnesium, two key minerals that help maintain cardiovascular health by regulating blood pressure. They’re naturally cholesterol-free and low in sodium, making them a heart-friendly food. Plus, their polyunsaturated fats provide further cardiovascular benefits.
With their impressive nutrient profile, chickpeas are a fantastic addition to a balanced diet.
Easy Ways to Add Chickpeas to Your Diet
1. Enjoy soaked and cooked Straight away – Toss them into salads, soups, or stews. They can even replace some or all of the meat in many recipes.
2. Dip into Hummus – Made from chickpeas, garlic, lemon juice, olive oil, and tahini, hummus is a delicious and nutritious dip for veggies or whole-grain crackers. Just watch portion sizes, as store-bought hummus can be high in calories and sodium.
3. Falafel—a tasty, crispy patty made from chickpeas, herbs, and spices. You can enjoy it in wraps, sandwiches, or with chutney as a snack!
4. Cook Chickpeas from Scratch – Buying dried chickpeas and cooking them at home is budget-friendly and allows you to control the texture and flavor. Soak them overnight before cooking, or make a big batch and freeze them for easy use.
5. Try Chickpea Flour – This gluten-free flour is denser than all-purpose flour and absorbs more moisture, so it’s not always a 1:1 swap. However, many online recipes provide guidance for using chickpea flour in pancakes, flatbreads, or baking.
6. Opt for Chickpea Pasta – Swap traditional pasta for chickpea-based pasta, which is higher in protein and fiber and has a pleasant, slightly nutty taste.