Chickpeas: 11 Health Benefits, Nutrition Facts & How to Eat

Chickpeas are a legume with great amounts of plant-based protein, making them a good option to support muscle gain and for people who follow a vegetarian diet.

They are also rich in soluble fiber, a type of fiber that helps fight constipation by absorbing water into the stool, making it softer and easier to pass.

Chickpeas have a soft texture and mild flavor and can be eaten cooked in salads, spreads, soups, and desserts. They can also be ground into chickpea flour to prepare bread, cakes, burgers, pasta, and pizza.

Health benefits

Chickpeas provide many health benefits due to their protein, fiber, vitamins, and minerals. Regular consumption can support different parts of the body and help prevent several conditions.

1. Balance cholesterol

Because they are high in fiber, chickpeas reduce the absorption of fats from food in the intestine. This helps balance cholesterol levels in the blood and prevent cardiovascular diseases such as atherosclerosis, heart attack, and stroke.

2. Strengthen the immune system

Chickpeas contain zinc and vitamin E, nutrients with antioxidant action that protect and strengthen immune cells. They help wounds heal and support the body in fighting colds, allergies, and flu.

3. Support muscle gain

Chickpeas are rich in protein and, when eaten with cereals such as rice, bread, or pasta, provide a good amount and quality of essential amino acids needed for muscle gain.

4. Improve mood

Chickpeas can help improve mood because they contain tryptophan, an amino acid that stimulates the production of hormones linked to pleasure and well-being.

5. Support bowel health

Because they are high in soluble fiber, chickpeas promote healthy bowel function by drawing water into the stool, making it softer and helping to prevent constipation. In addition, chickpeas contain resistant starch, a type of carbohydrate that is not absorbed by the body and acts like fiber. It feeds the good bacteria in the gut, helping to prevent intestinal infections, diarrhea, and constipation.

6. Balance blood sugar

Chickpeas are rich in fiber that slows the absorption of carbohydrates from food, helping balance blood sugar levels and reducing the risk of insulin resistance and diabetes.

7. Help prevent anemia

Chickpeas are rich in iron and folate, important nutrients for the production of blood cells. They are an excellent option to help prevent anemia.

8. Keep bones healthy

Chickpeas contain calcium, phosphorus, and magnesium, minerals essential for bone strength and health, reducing the risk of fractures, osteopenia, and osteoporosis.

9. Support weight loss

Thanks to their fiber and protein content, chickpeas have a low glycemic index and help with weight loss by increasing satiety and reducing hunger throughout the day.

10. Reduce cancer risk

Chickpeas contain bioactive compounds with antioxidant action that stimulate the immune system, fight free radicals, and may help lower the risk of colorectal and breast cancer.

11. Improve memory

Chickpeas contain zinc, an essential mineral for cognitive functions that supports memory and learning.

Do chickpeas cause weight gain?

Chickpeas are a legume with a good amount of carbohydrates, so eating them in excess may contribute to weight gain. However, they are also rich in fiber, which prolongs satiety and reduces hunger throughout the day. Because of this, chickpeas are a great option to support weight management.

Nutritional information

The table below shows the nutritional values for 100 g (about 5 tablespoons) of cooked chickpeas:

To enjoy the benefits of chickpeas, it is important to maintain a healthy, varied diet and engage in regular physical activity.

How to prepare chickpeas

Chickpeas contain natural compounds that, when consumed in excess, can reduce the absorption of protein, iron, and other nutrients. For this reason, it is important to soak them in cold water for at least 12 hours before cooking (discarding the soaking water) and then cook them in water or roast them before eating. T

he recommended daily intake of legumes, including chickpeas, is 3 tablespoons, which can be used in salads, spreads, soups, desserts, and as a base for bread, cakes, burgers, pasta, and pizza.

Healthy chickpea recipes

1. Chickpea salad

Ingredients:

• 250 g cooked chickpeas

• 3 tablespoons chopped olives

• 1 small cucumber

• ½ onion

• 2 tomatoes

• 1 medium carrot

• Salt, oregano, pepper, vinegar, and olive oil to taste

Preparation:
Wash the cucumber, onion, and tomatoes well, chop into cubes, and place in a bowl. Wash the carrot, grate it, and add it to the bowl. Add the remaining ingredients, mix well, and serve.

2. Chickpea spread (hummus)

Ingredients:

• 1 ⅓ cups raw chickpeas

• 4 cups water

• 5 tablespoons tahini (sesame paste)

• 6 tablespoons fresh lemon juice

• 2 garlic cloves, peeled and lightly crushed

• 1 tablespoon olive oil

• Salt to taste

Preparation:
Place the chickpeas in a bowl, cover with water, and soak for 12 hours. After soaking, discard the water and transfer the chickpeas to a pressure cooker along with the garlic and water. Cook over medium heat for 15 minutes. Let the pressure release completely before opening. Reserve ¾ cup of the cooking water and discard the rest.

Place the warm chickpeas in a blender with the garlic, lemon juice, tahini, salt, and reserved cooking water. Blend for 3 minutes or until smooth. Transfer to a bowl with a lid and refrigerate. Hummus can be stored in the refrigerator for up to 5 days.

3. Chickpea burger

Ingredients:

• 1 cup cooked and drained chickpeas

• 1 small onion

• 1 garlic clove

• 3 tablespoons oat flour

• 1 tablespoon flaxseed flour

• 1 pinch of salt

• Black pepper and thyme to taste

• Olive oil for grilling

Preparation:
Chop the onion and garlic into small cubes and set aside. Mash the chickpeas roughly with a fork and transfer to a bowl. Add the remaining ingredients, except the olive oil, and mix with your hands until it forms a moldable dough. Place the mixture in the refrigerator for 1 hour before shaping.

Form burgers and grill them in a preheated skillet with olive oil. Cook for 2 minutes on each side until golden, then serve.