Chickpeas, also commonly referred to as garbanzo beans, are apart of the legume family along with beans, peanuts, lentils, and peas. They are a type of pulse, which is an edible seed that is grown in a pod.
Believed to be first originated in the Mediterranean region, chickpeas have been apart of human’s diets since as early as 5500 BC. (1)In fact, they are one of the earliest cultivated crops.
Nowadays, chickpeas are a staple in many popular dishes, sides, dips, and even desserts. These incredibly versatile legumes can become anything from curry, to tacos, to hummus, and even brownies! They are even delicious by themselves. Cultures around the world rely on chickpeas as a key component in their diets and for good reason. Learn about some of the important health benefits of chickpeas.
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What are the health benefits of chickpeas?
1. Source of Plant-Based Protein
Chickpeas are packed with key vitamins and nutrients. They make for a great addition to anybody’s diet, but are essential in a whole foods, plant-based diet. One reason being because they are a great source of plant-based protein.
Chickpeas contain roughly 9 grams of protein per half cup of cooked chickpeas. This makes chickpeas a great addition to meals for those looking to increase their protein intake on a plant-based diet. Because of their versatility, chickpeas are an easy substitute for animal sourced protein. For example, swap out chicken for chickpeas in recipes like chicken noodle soup or chicken salad for an inexpensive, healthier, and nutrient dense alternative.
2. Lowers the Risk of Cancer
Another one of the health benefits of chickpeas is their ability to lower your risk of cancer. When chickpeas are consumed, a type of fatty acid called butyrate is produced. (2) Butyrate aids in gut health and is essential in allowing your digestive system to function properly. This fatty acid also contains anti-inflammatory effects and promotes apoptosis (death) of the cells, which in turn helps to prevent and protect against different cancers such as colon cancer. (3) In contrast, processed and red meats are known to increase the rick of colon cancer. (4)Therefor, it is important to consume a diet full of plant-based foods that have the ability to greatly reduce this alarming risk.
In addition, chickpeas contain other dietary bioactive compounds. Dietary bioactive compounds are chemical compounds that can be find in different plant-based whole foods. These compounds are essential in promoting good health. Those found in chickpeas include lycopene, Biochanin A, and saponins, all of which have been shown to reduce the risk of different types of cancer, as stated in this review.
Recipes with Chickpeas
3. Full of Essential Vitamins and Minerals
Chickpeas are full of essential vitamins and minerals necessary for a healthy, balanced diet. They are an incredibly nutrient dense food. By consuming chickpeas, you will aid in increasing your body’s intake of other essential nutrients as well.
Chickpeas are an excellent natural source of iron, magnesium, and zinc while also containing folic acid, vitamin A, vitamin E and B vitamins. (5) All of these vitamins and minerals are essential for a healthy and properly functioning body. In fact, most people do not realize that different health issues are associated with being deficient in certain vitamins. Therefore, it is important to incorporate a wide variety of whole foods that contain many of these different vitamins and minerals. Chickpeas are a great vitamin and mineral rich option that should be regularly included in your diet.
4. Lowers the Risk of Coronary Heart Disease
Coronary heart disease occurs when the coronary arteries begin to narrow due to extreme plaque buildup overtime. This buildup is detrimental to ones health and potentially deadly, as it causes restricted blow flow that can in turn lead to a heart attack or stroke. What most people don’t realize is that this buildup is often directly related to what people eat, with the consumption of animal products and fried foods high in trans and saturated fats being the main culprits.
This is where chickpeas come in. Frequently consuming these legumes has the potential to lower the risk, prevent and reverse coronary heart disease. This being because chickpeas are high in fiber, containing 18 grams of fiber per 1/2 cup of uncooked chickpeas.
Chickpeas contain a type of fiber called soluble fiber. Soluble fiber is an important component in one’s diet, especially when it comes to your arteries. This being because soluble fiber turns to a gel during the digestive process and binds to cholesterol particles. It then helps to flush out the bad cholesterol and clean your arteries, thus lowering your risk of CHD. (6)
5. Promotes Weight Loss
When trying to lose weight, it is important to not only focus on exercise, but the foods you eat as well. Chickpeas are a great option to add into your diet as they promote weight loss. This is because chickpeas are a great source of fiber, and while this alone offers many health benefits, having a diet high in fiber is important when it comes to controlling and reducing your weight. In fact, most people do not get enough fiber in their diets. The average adult in the United States is only consuming less than half of the recommended amount of dietary fiber. (7) Consuming foods high in fiber like chickpeas also helps you to feel satiated for longer periods of time which can in turn help avoid overeating and the desire to snack, leading to weight loss.
How to Cook Chickpeas
Along with the incredible health benefits of chickpeas, they are very versatile and there are infinite different ways to incorporate them into meals. Start by purchasing organic, dried chickpeas. (Note: If you cannot find ‘chickpeas’ try looking for garbanzo beans. Different brands may label them by their different names.) If you opt for chickpeas in a can, in which there is no soaking necessary, be sure that the can is BPA-free.
First, it is important to start by sorting your chickpeas, removing any rocks or debris from what might be mixed into the dried chickpeas. Measure out the amount of chickpeas you need and add them to a colander. Thoroughly rinse the chickpeas and transfer them into a large bowl. Next, fill the bowl completely with water, you want the chickpeas to be completely submerged with enough extra water for them to soak up as they will double in size. Allow chickpeas to soak over night. When you are ready to cook the chickpeas, drain excess water and rinse.
Instant Pot
Instant pots are great when it comes to cooking chickpeas as well as other legumes and especially beans. To use an instant pot, add rinsed chickpeas, a few bay leaves and about a teaspoon of baking soda. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas and cover with about an inch to an inch and half of water. Press the ‘bean’ button or set the timer to 18 minutes. (Note: Not all pressure cookers are the same. It is recommended to check your manual for more precise cooking times.) Over cooking them will cause them to be too mushy.
Crock-Pot / Slow Cooker
If you are using a crock-pot, follow all the same as above. Add soaked chickpeas, baking soda and bay leaves to the pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Cover the chickpeas with several inches of water. Cook on high for 2-3 hours or until the chickpeas are tender but not too soft or mushy.
Stovetop
To cook chickpeas on the stove, take soaked chickpeas, a teaspoon of baking soda and a few bay leaves and add them to a large pot. These two additives are said to supposedly help to reduce gas and the bay leaves add some nutritional value. Submerge the chickpeas in water with enough to go several inches above them. On high heat, bring the water to a boil. Once it is boiling reduce heat and allow to simmer for about an hour to an hour and a half. Check on the chickpeas to ensure they do not run out of water. When the chickpeas are tender but not too soft, remove from heat.
If at any point, your chickpeas turn out too mushy, no worries! Use them to make easy, oil-free hummus! Find the recipe here.
Recipes with Chickpeas
What are some of your favorite things to do with chickpeas? What do you think about the incredible health benefits of chickpeas? Let us know in the comments below.
