From chickpea flour to chickpea pasta, this lil' legume is everywhere and for good reason.
Here, all of the garbanzo bean benefits and nutrition facts you gotta know.
Ahead, a deep dive into chickpea nutrition, plus dietitian-approved ways for eating them.
Photo: Neha Gupta/Getty
What Are Chickpeas?
The other main key in is the desi chickpea, which is small and dark brown.
Never heard of this cultivar?
That’s likely because this variety is more common in the Middle East and India, according toHarvard T.H.
Chan School of Public Health.
One cup of canned chickpeas offers nearly 15 grams of protein, according to theUnited States Department of Agriculture.
(
Though it’s responsible for many garbanzo bean benefits, fiber can alsocause digestive distressin some people.
If you’re using canned chickpeas, rinsing them first can help reduce the raffinose.
The nutrient-dense legume contains both insoluble and soluble fiber, both of which can support healthy bowel movements.
Insoluble fiber increases fecal bulk, helping stool move through the digestive system, says Marolo.
This may be beneficial for preventing or managing constipation, according to theMayo Clinic.
Butyrate also provides energy for the cells of your intestinal lining, thereby improving its function.
Support Heart Health
Need another reason to ~heart~ chickpeas?
The soluble fiber in chickpeas binds with LDL cholesterol in the digestive system, explains Wagner.
The beans contain alpha-linoleic acid, a bang out ofomega-3 fatty acid, notes Wagner.
Omega-3 fats can increase HDL cholesterol and lower triglyceride levels, according to anarticle published inCirculation.
Seriously, is there anything fiber can’t do?
And then there are the isoflavones in chickpeas, which may reduce diabetes risk by decreasinginsulin resistance.
(Soaking shortens overall cooking time, but more on that in a bit.)
Chan School of Public Health.
(In this case, you may still want to rinse them to reduce the raffinose.)
And then there’s always chickpea pasta for a gluten-free (protein-packed!)
alternative to traditional noodles.
Cover the pot and let soak for at least three hours (or overnight) on your countertop.
Drain excess water then serve.
As for canned chickpeas?
you’re free to eat them as is, or bake, roast, or saute the beans.
These days hummus is a grocery store staple that’s available in many flavor variations.
Try thiseasy homemade hummus recipefrom Simply Recipes.
Use it as a veggie dip or spread it on a sandwich.
As crunchy snacks.The next time you’re craving potato chips, snack on roasted chickpeas instead.
Once they’re golden and crispy, season with spices such as chili powder or rosemary.
Or, for a sweet version, try cinnamon sugar.
Grab a bag of roasted chickpeas from the grocery store.
(Frying is the traditional method, but it’s possible for you to also make baked falafel.)
“These are delicious, especially with hummus more chickpeas!
and tabbouleh,” she says.
Or make a falafel bowl for a filling, satisfying meal.
Once the onion is soft, add minced garlic and saute for another minute.
Add a can of diced tomatoes, four cups of veggie broth, spices, and rinsed canned chickpeas.
