Just how healthy are chickpeas, exactly? The New York Times set out to answer this question as more and more of us are looking to incorporate additional plant-based protein in our diets. The verdict? These legumes certainly are very nutritious, but you’ll need to pair them with grains, particularly whole grains, to really make the most of them.
A plant-based protein powerhouse
According to the Times, one cup of these cooked legumes contains around 14.5g of protein and 12.5g of fiber. Those are some good stats! Whereas animal proteins lack fiber, chickpeas are abundant in soluble fiber which naturally lowers cholesterol. Nutrition experts agree: a diet rich in plant-based protein is the way to go.
“Experts are increasingly touting the importance of incorporating plant-based sources of protein in one’s diet. People who eat more plant-based food, and less red and processed meats, tend to have lower rates of cardiovascular disease, obesity, high blood pressure and other chronic conditions”
Chickpeas are full of key vitamins and minerals
It may surprise you that these mighty pulses are particularly rich in iron, a mineral commonly associated with red meat. Just be sure to eat chickpeas alongside foods rich in vitamin C, which helps your body absorb plant-based iron. These legumes are also high in folate, “a B vitamin that’s important for cell replication” and especially crucial for pregnant women.
We source our chickpeas from Bio Alberti, an organic farm in Umbria. They grow the Sultano chickpea variety, which is smaller and rounder than the more commonly available garbanzo. Bio Alberti’s Sultano chickpeas are specifically high in vitamins A, B, C, magnesium, phosphorus, and zinc.
Best ways to eat chickpeas
Eaten on their own, these legumes aren’t considered a complete source of protein. Fortunately, all you have to do is eat them alongside grains:
“If you pair chickpeas with grains, particularly whole grains, the two foods complement each other to provide enough of all of the amino acids you need”
As if we needed another excuse to eat pasta e ceci! We also love them blended into a unique hummus made extra savory with Sardinian mullet bottarga. Pair this dip with fresh vegetables and whole-grain bread, and you’ve got yourself an extremely nutritious meal.
