Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence across the world. They also come with a range of potential health benefits. they are high in fiber and protein, and contain several key vitamins and minerals. The most common type of chickpea appears round and beige, however there are other varieties that are black, green and red.

Chickpeas like other legumes have many health benefits some of which are listed below.

Proven health benefits of chickpeas:

Increases satiety and may help with weight loss

Studies have shown that consuming high fiber foods id correlated with a lower body weight. Chickpeas are very high in fiber, in fact 1 cup of cooked chickpeas contain 12.5 g of fiber, which is 50% of DV.

Provides essential vitamins and minerals

1 cup of cooked chickpeas contain 4.7 mg of Iron (26% DV), 2.5 mg Zinc (17% DV),  2828 mcg of Folate (71% DV),  and 276 mg of Phosphorus (28% DV).

Great source of plant based protein

1 cup of cooked chickpeas contain about 15 g of protein.  Chickpeas are not considered complete protein because despite them having all the essential amino acids for adults, they have more of some amino acids than others. However you can pair them with other plant based protein to make meals that consider complete protein. Some examples include, hummus and whole grain pita bread or chickpeas and brown rice, whole grain pasta, or quinoa.

Below is one of my favorite recipes. Chickpea curry that you can enjoy with white or brown rice.

Chickpea curry recipe:

what you need:

  • Avocado oil: 4 Tbsp
  • Onion: 1 diced
  • Garlic: 6-7 cloves
  • Ginger: thumb sized piece
  • Ground coriander: 1 Tbsp
  • Garam masala: 1 Tbsp
  • Ground cumin: 2 Tbsp
  • Tomato paste: 2 Tbsp
  • Chickpeas: 2 cans, drained and rinsed
  • Crushed tomatoes: 1 can
  • Coconut milk: 1 can
  • Fresh Coriander (cilantro): 1/2 small pack, chopped
  • Spinach: 100g
  • Salt and pepper to taste

*******Optional: if you like it spicy add fresh or dried chilli to the paste

Direction:

  1. In a medium size sauce pan add chopped onions and 2 Tbsp of Avocado oil. Saute onions until soften and set a side
  2. In a food processor, roughly combine ginger, garlic, and remaining oil. Then add the spices (ground coriander, ground cumin, garam masala), Tomato paste, and the fried onions (from step 1). Blend to a smooth paste.
  3. empty the paste into your sauce pan and cook for about 2 minutes over medium-high heat. stir occasionally so it doesn’t stick to the bottom of your pan.
  4. add chickpeas and crushed tomatoes to the paste and simmer for another 5 minutes or until reduced.
  5. Add coconut milk and cook for another 5 minutes.
  6. Add chopped coriander and spinach and cook until wilted.
  7. serve with white or brown rice or Quinoa

Watch the video below for visuals:

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