10 Health Benefits of Chickpeas

Written by Resurchify | Updated on: August 04, 2022

Ever wondered why chickpeas are called chickpeas? Is it may be because they look like chicks. Well, that's not the thing. The word chickpeas come from the Latin word cicer, which refers to the plant family of legumes, Fabaceae, the same as the kidney beans. Chickpeas' scientific name is Cicer arietinum, is also called garbanzo beans, and has a distinct nutty and creamy flavor. What's the best part of the seed is that it is popular in many cuisines worldwide. Starting from a tangy Indian chat to a Middle Eastern creamy hummus, they are yummy and have a load of nutritious benefits.

Chickpeas are an important part of the Indian, African, Middle Eastern, Central, and South American dishes and today are grown and consumed in more than 50 countries, but India is the highest producer of chickpeas. In this article, we will know the different nutritional values and health benefits of these seeds.

Nutritious Value

As per research conducted by the United States Department of Agriculture, 152g of washed and cleaned chickpeas have the following amount of nutrition-

Calories: 210
Sodium: 322mg
Sugars: 6g
Carbohydrates: 35g
Fiber: 9.6g
Protein: 10.7g
Fat: 3.8g

Chickpeas are rich in nutrition and have many health benefits, which makes them an amazing food. Let's see what the other reason one should start having them.

10 Reasons Why You Should Include On Your Plate

The prime reason is that they are yummy and are healthy for breakfast, lunch, snacks, or dinner.

Regulates Blood Sugar

Now, many people are suffering from type 2 diabetes, while the body does produce enough insulin. In such cases, chickpeas can be a tasty and healthy option to get all the nutrients with a lip-smacking snack or dish. Chickpeas have resistant starch called amylose that delays the digestion of carbohydrates, which helps to keep the sugar and insulin levels on track, making them great for diabetic patients.

Improves Intestinal Functioning

Chickpeas have a lot of cellulose in their skin, which helps to stimulate internal functioning. They are also high in a soluble dietary fiber called raffinose, which makes bowel movement easy and regular. For people suffering from digestion and constipation issues, chickpeas are a must. But be careful if you have gastrointestinal issues. These legumes may take time to digest and cause gas. Read along to know more.

Good for Muscles

Are you a gym person and a vegetarian at the same time? Well, you can go with chickpeas. Having an adequate amount of protein, iron and starch, these grains are great for good muscle mass development. A yummy chickpea smoothie with other ingredients like yogurt and banana will provide 380.1 calories and 77.8 g of carbohydrates. So get your gym suits and smoothie ready to build up!

Good For The Heart

Cardiovascular disease takes around 17.9 million lives globally per year. You will find 1 in 10 people with some of the other heart issues due to various reasons, and one of them is unhealthy food habits, which triggers cholesterol and high blood pressure issue. Chickpeas have magnesium, potassium, and vitamin B, which keep the blood pressure on track and lower the unhealthy cholesterol in the blood. Studies prove that including fiber-rich food like chickpeas promotes a healthy heart.

Strengthens Bones

Our bones are made up of a protein called collagen along with calcium phosphate, which makes them tough and strong. Chickpeas are a rich source of calcium, magnesium, fiber, and Vitamin K, which are vital for bone structure. They help to strengthen the bone and maintain good health, which makes them good for regular consumption, especially for children, during their growth period. At 8 to 13 years of age, the body grows rapidly and needs essential proteins and calcium to keep bone growth healthy. A cup of sprout chickpeas daily will help the child grow with stronger bones and muscles.

Helps During Pregnancy

The mothers need all the essential nutrients and minerals during pregnancy to nurture the life growing inside her. Chickpeas are full of all such brilliant nutrients, which help the child and mother in many ways. With calcium, iron, protein, and fiber, it full fills all that is needed during pregnancy in a natural way. However, too much chickpea consumption must be avoided as it may lead to bloating issues. Not only mothers, but chickpeas are also good for women, as they will help to retain the iron they lose during the menstruation cycle. Always remember to maintain a balanced diet and include nutritious food in your regular diet.

May Prevent Some Types Of Cancer

There are more than 100 types of cancers; some are curable if detected at the earliest stage, whereas some are not. Vitamin C, E, folic acids, and loads of antioxidants chickpeas have in them help to prevent cancer. These nutrients help to reduce the chances of developing a tumor by cell mutation. There is evidence that antioxidants provide a protective shield against oncogenic or cancerous cells, and chickpeas are loaded with antioxidants like selenium, a mineral that helps liver enzyme function and detoxifies the body from cancer-causing agents as well.

Reduces Inflammation

So, by now, we are aware that chickpeas are loaded with nutrients like selenium, vitamins A, B6, C, protein, magnesium, fiber and iron. But do you know one interesting fact? Chickpeas also help to reduce inflammations and may prevent them as well. Daily consumption of chickpeas will also boost the metabolism and keep the body fit and healthy.

Reduces Wrinkles

The main reason behind the early wrinkling of the skin is the free radical, which breakdown the skin's collagen, reducing its elasticity and youthfulness. Having chickpeas daily may help to fight such free radicals that damage our skin and overall health and, in return, reduce the early aging of the skin. You can also make it into a paste with some homemade curd and turmeric and use it as a face pack. This help to reduce the dark spots as well.

It Helps To Reduce Weight

Well, chickpeas do not actually cut your weight; rather, they help you in the whole weight loss process without losing any essential nutrients. The good fiber content in chickpeas helps you stay full for a longer time and reduce the urge to eat again and again. Moreover, they can be enjoyed in many different ways without making the healthy journey boring. Asides from that, as we read earlier in the article, it takes good care of your digestive health.

Easy Ways To Prepare Chickpeas

Chickpeas are the most multipurpose food that has ever existed since ages. Earlier grown in Egypt and Greece, they still exist and are consumed all over the world as different types of dishes. Whether breakfast or appetizer or side dish, chickpeas can stand out in any form, which everyone would love. Let's have a look at the various ways to cook chickpeas in a healthy and yummy way.

Chana Masala

This one is India's favorite and simple dish, loved with rice or simple roti. It's healthy and loaded with layers of flavors. All you need is onions, tomatoes, ginger-garlic paste, any vegetable oil or ghee, cumin seeds, chilies, garam masala, and the rock star- Chana or chickpeas.

Start with soaking the chickpeas overnight and then cook them with salt to taste until soft. Using a pressure cooker is advised to make the cooking a bit faster. Now make the masala like any other Indian dish with onion, ginger and garlic paste, tomatoes, and spices, and cook until the oil separates from the cooked masala. That's how you know the masala is ready. Now put the cooked chana and simmer until the chickpeas take all the flavors. At last, add garam masala and garnish with coriander leaves.

Enjoy them with puffed chapattis, hot rice, and curd seasoned with pepper and black salt.

Socca

Socca is a traditional French dish from Nice and is almost cooked in every home in Southern France. There are many ways to prepare it, with the basic ingredients chickpea flour, olive oil, and water. Mix an equal part of chickpea flour and water and let it sit for around 30 mins. Now preheat the oven to 230 °C and broil the pan till hot. Now brush up the hot pan with extra virgin olive oil to give it a rich flavor, pour the socca batter, and put it back in the oven.

Cook until you see golden brown edges on the side. The perfect socca will have crispy edges with a soft core. Drizzle some olive oil and parmesan cheese to garnish, and enjoy the healthy and lip-smacking dish.

Hummus

This beautiful Middle Eastern recipe dates back to the 13th century and is a star on the table. It's creamy, luscious, healthy, and can be a spread or dip from breakfast to dinner. The basic and traditional hummus includes chickpeas, tahini, lemon juice, garlic, and extra virgin olive oil, and all of them are healthy and rich in nutrients.

Soak a handful of chickpeas overnight, and then cook them in a pressure cooker until they are soft. Now roast some sesame seeds on low flame until they crackle. Once they cool down, transfer them to a blender and make grind them into a coarse powder; now, you are ready to make your tahini. Add lemon juice and olive oil and blend them all together to get a creamy texture. Next, put your softly cooked chickpeas and grind them until you get a smooth and creamy paste. Drizzle some olive oil, black pepper, and chili powder, and serve fresh.

Use it as a spread on your sandwich or burger or rap. You can also enjoy them with fresh pita bread or parathas.

Chickpea Soup

Chickpea soup is a great way to feed fussy kids all the essential nutrients. Apart from that, you can enjoy this cozy dish during a rainy day or winter with a simple sandwich or toast.

To make chickpea soup, blend soaked and cooked chickpeas into a smooth and creamy paste. Heat a saucepan; add some ghee, cumin seeds, minced ginger, onions, garlic, and some veggies you like. Sauté them for 1 min. Add turmeric and allow it to cook for some time. Add the chickpeas paste, add some water, salt, and black pepper, and bring it to boil. Serve hot with some fresh lemon juice, and enjoy a bowl full of creamy chickpea soup. If you have a bad cold and cough, this dish will surely help you to stay strong and soothe your throat.

Chana Chaat

Chana Chaat is another tangy and all-time favorite dish. This easy and quick to make chat is made with white chickpeas, onion, tomatoes, boiled and mashed potatoes, and spices are fresh lime juice. It's salty, spicy, and full of flavors.

You can use canned chickpeas or can always soak them overnight and cook them in a pressure cooker. Cut onion and tomatoes into small pieces, add boiled chickpeas, coarsely mashed potatoes, chopped chilies, black salt, and pepper, chat masala and finish it with fresh lime juice. You can skip the boiled potato part if you don't have them ready. You can garnish them with sev and anar dana (pomegranate seeds) to make them more delicious and healthy as well.

Enjoy this tangy and healthy snack any time of the day, along with family and friends.

Chana Sattu Lassi

Chana sattu is basically roasted chickpea powder and is famous in India as breakfast. It's a great way to start your day and stay full for a long time. It takes less time to prepare and yet is loaded with nutrients and is good for health.

Add homemade curd, Chanan sattu, and jaggery into a blender, mix them all into a smooth thin liquid, and enjoy.

Besan ka Halwa

A favorite Diwali sweet dish, besan ka halwa, is made with desi ghee, fragrant cardamom powder, besan (roasted chickpea flour) and sugar. It needs a lot of stirring and patience, but the outcomes are amazing and mouth melting.

Bring a cup of milk to boil in a pan. In another pan, heat ¼ cup of ghee and melt it, but do not burn. Now add 1 cup of besan and mix well on low heat. Roast the besan evenly till aromatic. Now slowly add the milk and keep the string to avoid lumps to get a creamy smooth texture. Now add sugar as required and mix them all. Keep stirring; remember, this dish requires a lot of mixing and mixing. Keep the flame low; now add powdered cardamom and your favorite dry fruit and nuts, and keep mixing the halwa. When you notice the ghee separating from the halwa, turn the flame off and allow it to cool down. Garnish with nuts and spread happiness by sharing this aromatic halwa on any holy occasion.

The above mentioned are a few easy recipes you can make with chickpeas, but there are more than 100s of dishes around the world- spicy, tangy, sweet, or creamy; chickpeas are versatile to blend with any flavor and yet hold their natural nutty flavor.

Side Effects Of Too Much Of Chickpea Consumption

Although chickpeas, like all other legumes, are loaded with good for health, there are certain chemicals that may cause an allergic reaction and intestinal issues.

Allergic Reactions

Some people might have allergic reactions due to chickpeas; however, these are not the same as food intolerant. Chickpeas have albumin, globulin, and prolamin proteins, which stay even after being cooked and cause allergic reactions. Like any other legumes like peanuts and soybean, chickpeas can also cause allergic reactions like rashes and redness, lower blood pressure, diarrhea, and in serious cases vomiting. So before you start eating chickpeas for the first time, make sure you know whether or not you're allergic to them. If you feel uneasiness after eating them, consult the doctor immediately and take the necessary medications.

Gastrointestinal Issues

Gastrointestinal problems after having chickpeas are very common, as they contain a type of toxin that does not get digested easily. Even if you cook them, some complex sugars like disaccharides, mono-saccharides, polyols and fermentable oligosaccharides, which the gut bacteria ferment, causing trapped gas and bloating. People who have chronic gastric issues are recommended to stay away from chickpeas, and those who are lactose intolerant must avoid them too.

Conclusion

Chickpeas are an amazing source of plant-based protein and nutrients and can be consumed in varieties of ways. What is the best part of this legume is its easy availability and various ways to prepare them. We discuss all the goodness chickpeas can offer and the side effects. Everyone's body type is different from each other in many aspects, so before you include anything on your plate for the first time, know your body type and understand what it can tolerate and not.

Frequently Asked Questions

Are Chickpeas Beneficial For Health?

Yes, they are! Chickpeas offer loads of nutrients like calcium, iron, protein, and fiber, which make them a must in your diet.

Why Do I Fart So Much After Having Chickpeas?

Chickpeas are legumes, and legumes are high in fiber, which is difficult to digest at times. Moreover, the bacteria inside out the intestine start fermenting the complex sugars present in chickpeas and trap the gas, which releases as flatulence. But you don't have to worry much as it's a natural process, which everyone experiences.

I Am Allergic To Chickpeas; How Can I Make Hummus Without Chickpeas?

Yes, you can! If you are allergic to chickpeas, you can replace them with cauliflower, green split peas, white bean, Black-Eyed Pea, roasted carrots, artichoke or sweet potatoes. Feel free to mix and experiment to try out a new flavor for your chickpea-free hummus.

Will I Grow Fat If I Eat Chickpeas?

No, chickpeas will not make you fat! Chickpeas are a fantastic source of dietary fibers and protein, and both help in controlling weight.

What Is The Garbanzo Bean, And What Are Chickpeas?

There is no difference between them. Both are two different names for the same thing. They are also called kadale kaalu, Ceci beans, chana, Indian peas, Bengal grams, sanaga pappu, and shimbra.

How To Store Chickpeas To Keep Them Fresh For A Long Time?

Dried and uncooked chickpeas should be stored in a clean airtight container. To keep them away from bugs, put some bay leave in the container. Its fragrance will keep the bugs away from your chickpeas. If the chickpeas are cooked, they must be refrigerated and consumed within 5 days or less. The same goes for canned chickpeas if opened.

Which Are Better- Canned Chickpeas Or Dried Ones?

Dried chickpeas are always better as they are not soaked in preservatives for such a long time. Moreover, they are economical as well. Dried chickpeas may take some time to cook, but they are always the best option if you compare them with the canned ones.

Why My Chickpeas Don't Cook Soon?

Before you cook the chickpeas, soak them and leave them for a complete night or 8-9 hours. Before you cook, rinse them properly and add them into the pressure cooker along with a pinch of baking soda and cook them for 30min. Backing soda helps to soften the chickpeas soon.

How To Know If My Chickpeas Are Bad Or Not?

The best way to check the quality of your chickpeas is by looking at them or smelling them. If you find the chickpeas smell unusual or fowl, throw them away. If you notice bugs in your chickpeas container, do not consume them as they may upset your stomach and not taste good either.

Can Chickpeas Be Frozen?

Although chickpeas should be consumed fresh, cooked chickpeas can be frozen for as long as 90 days - however, if you have digestion issues, freezing them is a no-no.

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