Boost your diet with chickpeas: A versatile and nutritious superfood

Chickpeas, also known as garbanzo beans, have long been a staple in diets around the world. Whether blended into creamy hummus, tossed into salads, or roasted for a crunchy snack, this nutrient-rich legume is a simple and delicious way to enhance your diet.

A member of the pea family, chickpeas (Cicer arietinum) are packed with essential nutrients. 

A single cup of cooked chickpeas delivers 14.5 grams of plant-based protein, making them an excellent option for those looking to increase protein intake without consuming more meat, reports Harvard Health Publishing. 

Additionally, they provide 12.5 grams of fibre per cup, promoting digestive health, improving gut microbiome balance, and contributing to longer-lasting satiety.

Chickpeas are also a powerhouse of vitamins and minerals. They are particularly high in manganese, essential for brain and nervous system function, and folate, a key vitamin for cell growth. Other important nutrients found in chickpeas include copper, iron, zinc, and phosphorus. Their high levels of potassium and magnesium support cardiovascular health by helping to regulate blood pressure. Moreover, these legumes are cholesterol-free, low in sodium, and contain beneficial polyunsaturated fats.

Easy ways to add chickpeas to your diet

Incorporating chickpeas into meals is both simple and versatile. Canned chickpeas can be eaten straight out of the tin after rinsing to remove excess sodium. They make a great addition to salads, soups, and stews, where they can serve as a protein-rich meat substitute.

Hummus, a popular spread made from chickpeas blended with garlic, lemon juice, olive oil, and tahini, is a nutritious snack when paired with vegetables. However, it's advisable to watch portion sizes, as store-bought varieties may contain high levels of sodium and added calories from oil and tahini.

For those who enjoy experimenting in the kitchen, dried chickpeas can be soaked overnight and cooked at home for a cost-effective and preservative-free option. Cooked chickpeas can also be stored in the freezer for quick meal prep. 

Additionally, chickpea flour is gaining popularity as a gluten-free alternative for baking and cooking. It has a denser texture than regular flour and absorbs more moisture, so it's best used in recipes specifically designed for it. Chickpea-based pasta is another high-protein, fiber-rich alternative to traditional wheat pasta, offering a nutty flavor and improved nutritional value.

Tasty chickpea recipes to try

Here are some simple and delicious ways to enjoy chickpeas at home:

Lemon & olive oil chickpeas: Mix cooked chickpeas with a squeeze of fresh lemon juice, a drizzle of extra-virgin olive oil, and a pinch of flaky salt. Serve as a salad topping or enjoy as is.

Mediterranean chickpea salad: Toss chickpeas with cucumber, tomato, red onion, feta cheese, olives, and a Greek dressing for a refreshing, protein-packed meal.

Roasted chickpeas: Dry cooked chickpeas thoroughly, then toss them with olive oil, salt, pepper, and spices of your choice. Spread them in a single layer on a baking sheet and roast at 350°F for about 45 minutes for a crunchy, healthy snack.

Homemade hummus: For the smoothest texture, boil canned chickpeas with a pinch of baking soda for 20 minutes. Blend with ½ cup tahini, juice from two small lemons, one garlic clove, salt, and a drizzle of olive oil. Add up to four tablespoons of water until the desired consistency is achieved. Finish with a drizzle of olive oil and a sprinkle of fresh herbs or spices.

Curried chickpeas: Sauté sliced onions, minced garlic, and crushed red pepper in canola oil until golden. Stir in curry powder and cumin, then add a can of crushed tomatoes, a can of coconut milk, and two cans of chickpeas. Simmer for 10 minutes and serve over brown rice for a hearty, flavorful dish.

Zesty chickpea salad: Blend fresh cilantro, lime juice, olive oil, garlic, mustard, and a pinch of sugar, salt, and pepper. Toss with chopped red onion and cooked chickpeas for a bright, tangy salad.

From their impressive nutritional profile to their incredible versatility in meals, chickpeas are an easy and affordable way to boost your diet. Whether you enjoy them in traditional dishes or explore new culinary creations, incorporating chickpeas into your daily routine can offer a tasty and healthful upgrade to your meals.