Chickpeas: The King of Plant-Based Protein
Your Health and Taste Buds Will Thank You For Them
Hi, Health-Conscious Reader…
In the wonderful world of plant-based protein, chickpeas is king.
And with the many benefits they offer, you’re bound to add them soon to your food list of favorites if you haven’t already. Once you get familiar with the many ways you can eat them, your pantry will never be left without them.
Chickpeas come from the plant family of legumes, along with lima beans, black beans, kidney beans, peas, lentils, and peanuts, just to name a few.
Chickpeas Are Garbanzo Beans
Also known by its Spanish-derived name Garbanzo Beans (sounds like a character on Sesame Street), chickpeas have been a staple in Middle Eastern and Mediterranean cuisines for centuries. In fact, archaeologists discovered them in Turkey dating back to 5450 B.C.
Chickpeas made it to the New World by European explorers and quickly established themselves in Central and South American diets. They’re also an important crop that’s grown in the dry farmlands of the western U.S. in states such as Montana, North Dakota, South Dakota, eastern Washington state, northern Idaho, and northeastern Oregon. And now they’re known globally.
Health Benefits of Chickpeas
Research shows that these plain looking beans are legumes, which are a type of extraordinary vegetable packed not only with a good amount of protein, but also with other nutrients such as:
Riboflavin(B2)- to help prevent inflammation and oxidative stress on the body.
Niacin(B3)- to help turn your food into energy and helps your nervous system, digestive system, and skin stay healthy.
Thiamine(B1)- to help your body properly use carbohydrates and for proper cell function
Folate(B9)- to help with red blood cell formation and growth and to make DNA and other genetic material.
Vitamin A pre-cursor beta carotene- to help with vision and plays a critical role in cell growth and healthy organ growth.
And other body-boosting nutrients such as magnesium, calcium, phosphorous , and especially vitamin K (potassium).
Plus fiber to improve gut health.
And less than 1 gram of sugar which doesn’t add calories or causes spikes to your insulin levels.
Some of the health benefits could have a positive effect on such diseases as Type2 diabetes, digestive issues, and some cancers.
Types of Chickpeas
You can find chickpeas canned or dry.
And if you’re not strapped for time, dry is the better option because they’re closer to the natural flavor and they’re cheaper than canned. But, if you want the ease of using canned chickpeas, it’s not a bad option. They taste great and are still loaded with the same nutrients but at a slightly higher cost.
You can even buy them organic if you want to take an extra step toward eating healthier.
Where You Can Find Chickpeas
Look on the rice and beans aisle of your local health food or grocery store to find chickpeas.
You can also get them from Amazon, Thrive Market, and other online grocery shops.
The Takeaway
If you’re vegan or someone who wants to eat healthier, maintain good health or add something new to your favorite food arsenal, then the versatile, wholesome chickpea is definitely for you.
You can put them in soups and salads… homemade hummus and chili… veggie burgers… vegetable wraps…
Stuff some in your baked sweet potato or roast them into a crispy snack and jazz them up with different seasonings that you like.
Let your imagination run wild with this humble but mighty legume. Your health AND your taste buds will thank you for them.
To a healthier and happier life!
A Simple & Delicious Chickpea Salad Recipe For You:
2 cans of chickpeas (*Eden is a good brand)
3 ribs of celery (diced)
½ bunch of green onions (diced)
2 small dill pickles (diced)
3–4 small sheets of seaweed (optional)
Vegenaise or (dairy-free mayo)
Dijon mustard
sea salt
black pepper
Instructions: Time: 20–25 minutes 6–8 servings
Pour chickpeas in a strainer and drain.
Rinse off with water to get rid of some of the starch.
Put chickpeas in a large bowl.
Mash chickpeas with a potato masher or fork.
Add diced celery, onions, and dill pickles.
Add 3 T. of vegenaise/ other dairy-free mayo. (or more)
Add 1 tablespoon of Dijon mustard. (or more)
Add salt and pepper.
Crumble seaweed and add to bowl.
Combine everything until you like the consistency.
Eat as a sandwich on your favorite bread or with crackers.
Enjoy!
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I write articles to help inspire and motivate you to live your best life. Remember, you have everything you need within you to be successful.
Sheronda Lofton is a freelance writer for healthy living and personal development. Visit her website at: http://smloftonwrites.com/ Connect with her on Linkedin:https://www.linkedin.com/in/sherondamlofton/
Sources:
https://pubmed.ncbi.nlm.nih.gov/22916806/
https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
https://www.webmd.com/vitamins/ai/ingredientmono-965/thiamine-vitamin-b1