Chickpeas, are a type of legume, also known as garbanzo beans. They are packed with protein, fiber, complex carbohydrates, and phytochemicals. Chickpeas are a wonderful vegan protein food. If you are vegan and struggle with protein intake, then I suggest trying out chickpeas. Let’s learn more about the health and beauty benefits of chickpeas. Chickpeas are an excellent source of soluble fiber, vitamin B6, folate, and vitamin C. Healthy minerals including zinc, manganese, phosphorus, iron, and magnesium are all contained inside these tiny powerhouse plant-based protein. You can typically find them in many Mediterranean dishes.
Chickpeas contain soluble fiber, which can improve digestion and even aid in managing weight. Chickpeas contain up to 75% insoluble fiber, which acts as a prebiotic, promotes healthy gut bacteria, and can aid in eliminating toxins from the body.
Zinc in chickpeas helps to support clear skin. Zinc is a mineral known to help keep skin clear, maintain a healthy scalp, and even promote hair growth. Chickpeas are very rich in zinc. Did you know that studies have shown that zinc can help to deactivate the herpes virus that leads to cold sores? If you tend to suffer from cold sore outbreaks, you might want to try including foods rich in zinc, like chickpeas.
Chickpeas also contain a good amount of vitamin B6. Vitamin B6 is the vitamin that aids in the formation of oxygen-carrying red blood cells. When an individual is deficient in vitamin B6, hair cells might become compromised resulting in slow hair growth, excessive shedding, or even hair breakage.
CHICKPEA Key Nutrients
Vitamin B6, folate, vitamin C, zinc, manganese, phosphorus, copper, iron, and soluble fiber.
Nutritional Report of Chickpeas
*Per 1/4 cup (60 grams) serving of chickpeas
- Fiber | 3 g
- Carbohydrates | 8 g
- Protein 3 g
- Vitamin C | 1% DV
- Vitamin B6 | 22% DV
- Manganese | 25% DV
- Folate | 4% DV
- Zinc | 3% DV
- Iron | 10% DV
- Copper | 5% DV
- Magnesium | 5% DV
- Phosphorus | 5% DV
- Choline | 4% DV
Protein | Fiber | Complex Carbohydrates| Phytochemicals | Quercetin.
CHICKPEA Eating Suggestions
Aim to eat 1/4 cup-sized portion of chickpeas three or four times a week. When using canned chickpeas, be sure to drain and rinse under cold running water. While using dried chickpeas, soak overnight before cooking.
Chickpeas are great added to salads, soups, and stews. Make a great hummus dip for snacking on fresh crunchy veggies. You can also use hummus as a healthy alternative to mayonnaise.
Roasting chickpeas are a great snack instead of eating chips. You can jazz them up by adding various spices. I have a great recipe for sour cream & onion roasted chickpeas, that can be found in the Beauty Nutrition Index Cookbook. You can purchase the cookbook here.
Connect and Let’s Discuss the Health and Beauty Benefits of Chickpeas!
I would love to hear what your favorite chickpea recipe is. Let me know in the comments below. You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva