All About Chickpeas: 10 Recipes to Try Today!
Chickpeas are a pretty popular legume, especially because they’re the main ingredient in hummus, a creamy but healthy veggie dip often seen on charcuterie boards and platters.
But on their own, chickpeas can be enjoyed in a variety of ways; whether you roast and eat them as a snack, add them to soups or salads, or use them in flour form when you bake, chickpeas are a versatile food you should add to your diet!
🌿Also known as the garbanzo bean, chickpeas come from a plant and are considered a vegetable and a legume. Each bean has two to three pods, making them a prosperous and plentiful food.
These small beans pack a punch of nutrition and flavor. Full of nutrients like protein, iron, copper, zinc, magnesium, potassium, fiber, and vitamin B6, there’s no real drawback to incorporating chickpeas into your diet.
Furthermore, chickpeas are known to provide an assortment of health benefits, including:
🩸Blood Sugar Regulation
Chickpeas have a low glycemic index (GI), which marks how fast your blood sugar rises after eating. Diets that include foods with low GIs have been known to promote blood sugar management. They also have high levels of fiber, which can slow carb absorption, keeping blood sugar levels from spiking when eating.
🍽️Appetite Control
The protein and fiber found in chickpeas may help keep your appetite under control, too. They work together to slow digestion, helping you feel fuller faster. Protein may increase the levels of appetite-reducing hormones your body makes.
🎉Bonus: the protein found in chickpeas is plant-based, making them an excellent choice for vegetarians!
🛡️Cancer Prevention
Chickpeas may increase your body’s production of butyrate, a fatty acid that can reduce inflammation in colon cells, decreasing the risk of colon cancer. They also contain saponins, a plant compound that can prevent the development of cancer cells and inhibit tumor growth.
🌱Helps with Digestion
The fiber found in chickpeas is mostly soluble, meaning that it mixes with water to create a gel-like substance in your digestive tract, making it easier for you to digest food. Furthermore, it increases the amount of healthy bacteria in your gut, reducing the risk of issues like IBS and colon cancer.
🧠Promote Brain Health
Chickpeas are a great source of choline, which affects brain function. It helps your brain produce certain neurotransmitters, chemical messengers for your body’s nerve cells. Plus, the magnesium, selenium, and zinc found in chickpeas can help protect against depression and anxiety.
🎉Chickpeas have a lot of health benefits, but let’s not forget they’re super delicious and versatile to eat!
Here are 10 of my FAVE recipes that include chickpeas.
1. Roasted BBQ Chickpeas
Chickpeas can be eaten by themselves as a snack! These roasted ones are crunchy and have a smoky BBQ flavor, making them a wonderful alternative to BBQ chips that are loaded with fats and carbs. Try giving these to your kids as an after-school snack or popping a few before or after dinner.
2. Mashed Cauliflower with Garlic Roasted Chickpeas
Did you know you can mash up cauliflower like potatoes, and create a similar texture with way less carbs? This is the perfect side dish, especially when you add in the roasted garlic chickpeas, which add a fun crunch to the creamy, smooth mashed cauliflower.
3. Mediterranean Chicken Power Bowls
I’m a big fan of bowls like this, with lots of ingredients that mix well, creating a beautiful array of flavors and textures. This particular one uses garlic-roasted chickpeas, which add an amazing crunch to the other veggies, including cucumbers, peppers, tomatoes, avocados, and spinach.
4. Chicken Chickpea Skillet
This skillet makes for a perfect quick dinner meal! Since you only need one pan to make it, there’s also a super easy cleanup. So, save this one for the busier weeks when you don’t want to dedicate extra time to the kitchen!
5. Super Flavorful Shrimp Power Bowls
This bowl is full of delicious flavors that perfectly complement each other. Topped with the zesty drizzle, it really couldn’t be better! If that’s not enough, the quinoa base provides an impressive nutritional profile, supplying the body with antioxidants, vitamin E, protein, fiber, and more!
6. La Scala Chicken Salad
With its light, refreshing flavor profile, and impressive nutritional benefits, this salad is perfect for a quick lunch, dinner, or as a healthy snack. Take a bite and taste the allure of La Scala’s signature style! It’s a crunchy, flavorful salad that’s sure to satisfy.
7. Baby Arugula + Raw Sauerkraut Salad
This flavorful fusion of peppery arugula, tangy raw sauerkraut, and crunchy veggies will have you hooked from the first bite. Plus, it’s packed with probiotics, fiber, and healthy fats to keep you energized and focused. A great meal for lunch to keep your energy up throughout the day!
8. Happy Buddha Bowls
These bowls are a wonderful way to get more veggies into our diets and satisfy our appetites! The crispy roasted garbanzos and INCREDIBLE homemade dressing go together so well. Plus, the Buddha Bowls are super flexible, so feel free to experiment with combinations that work for you and your family!
9. Vegetarian Stuffed Sweet Potatoes
Sweet potatoes are considered a “superfood” because of all the vitamins and minerals they contain. They can help boost your immune system, protect your vision and reproductive health, and even help lower your risk of cancer. Paired with chickpeas, this recipe is packed with flavor and nutrients.
10. Loaded Veggie + Chicken Casserole
Have leftover chicken you need to eat? Maybe some veggies that are about to go bad? Try throwing them into a casserole! I love making meals like this, where I basically dump a bunch of ingredients into a pan, throw in some cheese, and, in this case, chickpeas for added protein and texture, and voila!
I love the versatility of chickpeas, both when it comes to meals and health benefits. They’re an extremely nutritious vegetable/legume that can be added to a plethora of meals.
Whether you’re looking for a crunch or just extra protein hidden in your meals, chickpeas are a fantastic option.
Do you like chickpeas? What’s your favorite way to eat them? Let me know, and happy eating!
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