The Nutritional Benefits of Chickpeas (Garbanzo Beans, Bengal Gram)

Chickpeas, also known as garbanzo beans or bengal gram, are a nutritious legume that can be a healthy addition to your diet. When chickpeas are boiled, they become a versatile ingredient that can be used in a variety of dishes. In just one cup (172g) of boiled chickpeas, there are significant amounts of protein, fiber, and key micronutrients. Read on to learn more about the nutritional benefits of boiled chickpeas and how to easily incorporate them into your meals.

An Excellent Source of Plant-Based Protein

One of the standout nutrients in boiled chickpeas is protein A single cup provides 1453g of protein, making chickpeas an excellent plant-based source of this important macronutrient. For reference, the daily recommended protein intake is around 50g for the average adult. The protein in chickpeas contains all nine essential amino acids that our bodies cannot make on their own. Consuming foods that provide complete proteins is vital for building and repairing tissues, enzymes, hormones, and muscle. People who follow vegetarian or vegan diets can rely on chickpeas as a satisfying protein source.

Packed with Dietary Fiber

Chickpeas really shine when it comes to fiber content. One cup of boiled chickpeas contains 12.46g of fiber, fulfilling a substantial chunk of the daily 25-30g recommendation. Fiber has been linked to improved digestive health and cholesterol levels. It also promotes feelings of fullness and satisfaction after eating. The soluble fiber in chickpeas forms a gel-like consistency when mixed with water. This delays gastric emptying and slows the absorption of glucose into the bloodstream. Incorporating fiber-rich foods like chickpeas can be an effective way to manage blood sugar levels and appetite.

Low in Calories and Fat

In addition to being high in protein and fiber, chickpeas are relatively low in calories and fat A single cup only provides 26896 calories. There are minimal amounts of saturated and trans fats. With 4.2g of total fat per serving, chickpeas can easily fit into a healthy eating pattern focused on moderation. They make a slimming alternative to meat-based proteins that tend to be higher in calories and unhealthy fats. For weight management, chickpeas are an optimal choice.

Excellent Source of Iron

Chickpeas supply a significant dose of iron, with one cup providing 5mg This mineral is essential for the transport and storage of oxygen in the blood. Adequate iron intake wards off deficiency and anemia while providing energy Iron is especially important for menstruating women who are at higher risk for deficiencies. Just one serving of chickpeas meets a quarter of the recommended daily iron needs for premenopausal women. The iron in plant foods like chickpeas may be better absorbed when paired with vitamin C foods.

High in Potassium

With 477mg of potassium per cup, chickpeas can help you meet the 4700mg recommendation for this mineral. Potassium supports nerve transmission, muscle contraction, fluid balance, and blood pressure. Most people fall short on their potassium intake, which makes nutrient-dense foods like chickpeas all the more important. Replacing processed foods with chickpeas can ensure you obtain adequate potassium from your diet.

Contains Folate and Magnesium

Chickpeas supply a hefty dose of folate, providing 282mcg or 71% of the daily value. Folate is a B vitamin that is fundamental for cell growth and DNA formation. It helps prevent birth defects when consumed early in pregnancy. Magnesium is another mineral found in chickpeas, with one cup containing 79mg. This micronutrient participates in hundreds of processes in the body, including blood sugar control, blood pressure, muscle and nerve function.

Versatile Ingredient in Plant-Based Cooking

When boiled until tender, chickpeas become the perfect addition to salads, soups, stews, curries, hummus, and more. They hold up well to cooking without becoming mushy. Blending chickpeas with tahini paste, olive oil, lemon juice, and garlic makes a protein-packed hummus dip. Chickpeas can be tossed with roasted veggies and served over greens for a satisfying plant-based meal. They can also be added to pasta dishes, chilis, and curries to boost the nutrition.

Here are some easy ways to incorporate more boiled chickpeas into your diet:

• Make homemade falafel patties by blending chickpeas with herbs and spices, then frying into crispy patties. Serve in pita bread with veggies and tahini sauce.

• Toss chickpeas with diced bell peppers, onions, olives, cucumber, feta, and red wine vinegar for a Greek-style chickpea salad.

• Blend chickpeas with olive oil, taco seasoning, and avocado for a creamy chickpea “taco meat” filling for tacos or burrito bowls.

• Make a Middle Eastern inspired rice bowl with chickpeas, cooked grains, sauteed greens, nuts, and lemon tahini dressing.

• Simmer chickpeas in a coconut milk-based curry sauce with potatoes, cauliflower, spinach, and warming spices for a hearty chickpea curry.

With significant amounts of protein, fiber, iron, potassium and other vitamins and minerals, chickpeas nourish the body in numerous ways. Boiling chickpeas makes them conveniently ready to eat, and easy to incorporate into many dishes. A single one-cup serving of boiled chickpeas goes a long way in providing a wealth of nutrition. Their versatility and stellar nutritional profile make chickpeas a pantry staple worth keeping on hand.