Allow me to introduce myself. I’m Emily, Dietetic Intern for Colorado Nutrition Counseling, and I’m taking over the blog today to talk about 6 ways to use chickpeas: a powerful and tasty legume featured in the Mediterranean diet.
Chickpeas (also known as garbanzo beans) are one of my FAVORITE sources of plant protein. Like most people, the first time I ever ate a chickpea was in the form of hummus. I was immediately in love. I am not ashamed to say that I single handedly ate an entire container in one sitting! Not only are chickpeas delicious, they are packed with healthy, good-for-you nutrients and incredibly easy to incorporate into your everyday routine.
Have you ever tasted a chickpea? They are extremely flavorful, with a slightly nutty taste and creamy texture that is absolutely divine. What’s more, they can be found in most any grocery store year-round either canned, dry, or packaged and are SO much fun to use in different combinations. I personally keep my pantry stocked with at least one can of chickpeas for in-a-pinch meals or snacks that are delicious and satisfying. Because there is so much to talk about with this little legume, we decided to devote an entire blog post to them! An Ode to Chickpeas, if you will.
The Super Legume
To start off, let’s dive into the nutrition benefits of chickpeas. In just ½ cup of cooked chickpeas there are:
- 135 calories
- 7g protein
- 2 g fat (mainly mono- and polyunsaturated fats – aka “the good guys”)
- 22 g carbohydrates
- 6 g fiber
- 4 g sugar
There are also tons of vitamins, minerals, antioxidants, and phytochemicals in chickpeas that all contribute to reducing chronic inflammation and keeping our bodies healthy such as: molybdenum (pronounced ‘mo·lyb·de·num’), manganese, folate, copper, phosphorous, iron, zinc, vitamin C, vitamin E, and beta-carotene. I won’t get too technical with these micronutrients here, but trust me when I say that these are all beneficial and necessary for maintaining immune system function, heart health, blood sugar control, and other functions around the body. When your body gets these essential nutrients, it shines!
But wait, there’s more! Fiber is remarkably abundant in chickpeas. Their high fiber content improves digestive health, reduces the risk of colon cancer, regulates blood sugar, eases constipation, and lowers LDL cholesterol. In short, chickpeas are superheroes (or super legumes!) which help keep peace in the body.
Furthermore, for any of our vegetarian or vegan readers, chickpeas are a great source of plant-based protein. Just ½ cup of chickpeas contains the same amount of protein as one egg! If you have been searching for variety in your protein sources, look no further than chickpeas.
Want to know more about chickpeas? Call Colorado Nutrition Counseling, your local registered dietitian nutritionist, to schedule an appointment! Carrie would be happy to tell you all about this tiny-but-mighty legume.
The Team Player
Carrie and I were so excited (and borderline overwhelmed!) when we were brainstorming all of the different ways chickpeas are used in recipes and products nowadays. It seems you can use them in just about everything if you are creative enough. Here are 6 easy ways to incorporate chickpeas into your diet:
Hummus
What do you get when you puree chickpeas with sesame paste, garlic, olive oil, and lemon juice? A decadent spread that has taken the snacking world by storm! There are so many ways to enjoy hummus (feel free to share your favorites in the comments!) that the list is seemingly endless. I suggest using it as a dip for fresh veggies/pretzels/pita bread, a flavorful spread for sandwiches (move over mayo!), or as a condiment for poultry or fish (a seemingly strange combination that is surprisingly delicious). Pre-made versions are available in most all grocery stores at an affordable price. My favorite is Hope Sea Salt & Olive Oil Hummus and Carrie’s favorite is King Soopers Private Selection Mediterranean Hummus.
Want to make your own? Check out this tasty recipe that is fresh, easy, and a snap to prepare. Top your homemade hummus with the Za’atar spice mix from Carrie’s blog post for extra deliciousness!
Salads
To amp up your salads and add some variety to the humdrum lettuce-and-carrots combo, enjoy the fiber and protein in chickpeas as a salad topping (see this Mediterranean salad) OR nix the lettuce and use chickpeas as the base instead! Looking to upgrade your croutons? Keep reading on how to make chickpeas into a crunchy snack!
Soups & Stews
Chickpeas add a buttery texture to soups and stews, and will keep you full for hours due to the added protein and fiber content. Try substituting chickpeas for animal protein in your next batch of soup or stew! Though you may add them to various types of soups, this recipe checks all of our boxes for being the perfect winter (or summer!) staple.
Snack & Topping
Move over chips! There is a new poppable and flavorful snack that will satisfy all of your salty cravings and is oh-so-portable. Roasted chickpeas make an excellent on-the-go snack OR may be used as an upgrade to croutons or crackers! You can make your own or buy them premade in stores. Emily recommends Saffron Road Sea Salt Crunchy Chickpeas, available in most all Colorado grocery stores.
Flour Substitute
It’s hard to believe there is yet another flour substitute on the market, but alas, chickpea flour is quickly becoming a popular choice among those with and without gluten sensitivities. Chickpea flour is naturally gluten free and is celebrated for its high nutrient value and the ease in which it may be used to replace all-purpose flour. You may buy chickpea flour in stores or make it at home. To use chickpea flour in baking or cooking, simply sub 1 cup all-purpose flour for ¾ cup chickpea flour.
Also popping up in grocery stores are products made with chickpea flour rather than gluten-containing alternatives. These products are incredibly delicious and worth a try no matter your diet!
Hippeas: puffs made from chickpea flour that are 100x better than Cheeto Puffs, I promise!
Banza pasta: pasta made from chickpea flour that is packed with protein and fiber and an easy substitute for regular durum or semolina pasta.
Aquafaba
Incoming food hack! Did you know that you can actually use the juice from a can of chickpeas? Rather than dumping that liquid down the drain, consider saving it to create aquafaba, a great vegan alternative for baking. By simply whipping the chickpea liquid with a hand mixer, you end up with a creamy and smooth product that may be used as an egg white substitute, to make your own mayo, or to make meringues. #swoon
Aquafaba is a recent discovery that is gaining steam among the popular press. Because there are so many ways to use and prepare it, entire blog posts have been written giving an in-depth look at aquafaba, its background, and its use in recipes. We think Minimalist Baker does an excellent job of explaining all there is to know about aquafaba!
How do you like to enjoy chickpeas? Let us know in the comments!
Chickpeas are just a small part of the Mediterranean diet. Call Colorado Nutrition Counseling at (720) 722-3438 to schedule an appointment where Carrie can help you start the Mediterranean diet and show you how to include chickpeas as a great plant-based protein source in your everyday routine!
Your local nutrition experts,
Carrie Weitzel, RDN and Emily TenBarge, Dietetic Intern