Published On: 4 April 2024419 words2.1 min read
Published On: 4 April 2024

A focus on Chickpeas – uses and nutritional value.

Chickpeas, also known as garbanzo beans, belong to the legume/pulses family. They are the edible seeds of flowering plants from the Fabaceae family.

There is evidence that chickpeas have been consumed in Turkey for thousands of years. They have become increasingly popular worldwide in the past few years as people begin to move towards a more sustainable plant based diet. Chickpeas now rank as one of the highest production legume crops worldwide!

So Why Include Chickpeas In Your Diet?

Chickpeas are packed with nutrients:

  • Proteins: They are rich in plant proteins – one cup (164 g) of cooked chickpeas supplies 14.5 g of protein making them one of the best plant protein options.

  • Fibre: Chickpeas provide an impressive amount of fibre – one cooked cup supplies 12,5 g of fibre of which 4 g is soluble fibre raffinose which is essential for maintaining a healthy digestive system, regulating bowel movements and recent studies show chickpea consumption can lower cholesterol.

  • Folate: Chickpeas are packed with Folate. Just one cup (164 g) of cooked chickpeas supplies 70% of the daily folate requirement for an adult.

  • Vitamins & Minerals: Chickpeas contain a wide range of vitamins and minerals essential for health.

Can I Eat Raw Chickpeas?

NO! RAW chickpeas contain toxins and complex sugars which makes them hard to digest and may cause stomach ache and digestive issues. They can be purchased dried as in the image above and soaked before boiing until soft, or bought canned ready to eat or use as desired.

Did You Know?

The liquid drained from a tin of chickpeas is called AQUAFABA and can be used as a substitute for egg whites to make Vegan meringues – it beats up just like egg white.

Note

People who have an allergy to chickpeas or a digestive disorder like Crohns Disease, IBS, Diverticulitis and others should avoid eating any chickpea products.

Here’s My Easy, Delicious Hummus Recipe For You To Try!

Its lighter than the over garlicked shop bought hummus with a fresh lemony tang.

Easy Hummus Recipe

1 can chickpeas (or 375 ml cooked chickpeas)
60 ml fresh lemon juice
60 ml tahini
1 small clove garlic – crushed
30 ml olive oil
2.5 ml ground cumin
Salt to taste
45 ml water or aquafaba

Place all the ingredients into a high speed blender (or use a hand held blender) and pulse until smooth (texture is a personal preference – I prefer completely smooth). Spoon into a serving bowl and enjoy with warm pita’s, vegetables, chips or include in wraps.

easy hummus recipe

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2 Comments

  1. Bandurart.Mystrikingly.Com 14 August 2024 at 10:00 am - Reply

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    • Christine 14 August 2024 at 11:05 am - Reply

      Thank you for your positive feedback! I often have a chuckle when writing my blogs, I am glad that you pick up on my sense of humour!

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