Chickpeas are a nutritious and versatile legume that can be incorporated into your diet to reap numerous health benefits. Here’s what nutrition experts have to say about these tiny, protein-rich beans.
Rich in Plant-Based Protein
One cup of chickpeas contains 14.5 grams of protein, accounting for around 20 percent of the recommended daily amount for an adult. This is particularly important as incorporating plant-based sources of protein into your diet can help lower rates of cardiovascular disease, obesity, and other chronic conditions.
High in Fiber
Chickpeas are a good source of fiber, containing 12.5 grams per cup, which is roughly half the recommended daily amount. Soluble fiber in chickpeas helps trap bile in the intestine, preventing it from reabsorbed and naturally lowering cholesterol levels.
Rich in Essential Vitamins and Minerals
Chickpeas are an excellent source of iron, with one cup providing about 60 percent of the recommended daily amount for adult men and postmenopausal women. They’re also high in folate, a B vitamin crucial for cell replication.
Pairing Chickpeas with Grains
While chickpeas are relatively low in essential amino acids, pairing them with grains can provide a complete protein source. Try combining chickpea stew with whole-grain bread or spreading hummus on a whole-grain tortilla to reap the benefits of both foods.
Incorporating Chickpeas into Your Diet
With their creamy texture and nutty flavor, chickpeas are perfect for snacking, salads, and stews. Try roasting them with smoked paprika seasoning for an extra crispy snack or add them to a salad with a green harissa dressing.
By incorporating chickpeas into your diet, you can reap the numerous health benefits of these nutrient-rich legumes.
Source: https://www.nytimes.com/2025/02/10/well/eat/chickpeas-health-benefits-recipes.html