The Up-and-Coming Chickpea by Cindy Weinberger, MS RD CDN

The Up-and-Coming Chickpea

by cindy Weinberger MS, rD, cDN

Veganism has evolved into a worldwide fad. In this diet, one abstains from all animal products. A vegan diet consists of mostly fruits, vegetables, and starches. A common base for many vegan foods is chickpeas.

Chickpeas have been around for centuries and originated in the Middle East. This superstar legume is not only used for hummus or falafel anymore. Chickpeas are now being used as a base for ice cream, pasta, and flatbreads. Don’t make faces until you try it! Chickpeas are not only recommended for vegans. They are great for everyone. They have just become so popular in new foods, because veganism is a growing trend.

What makes chickpeas so appealing – especially to vegans – is their high protein content. Like other legumes, chickpeas make a solid replacement for animal product protein. However, chickpeas are not a complete protein and therefore need to be paired with another incomplete protein, such as whole grains, for optimal benefits. Chickpeas are a great addition to a salad or a rice bowl as the protein for the meal. When looking for a high protein snack, chickpeas also make a great choice.

In addition to being a great source of protein, chickpeas are also a rich source of fiber. Fiber helps reduce levels of cholesterol in the bloodstream, thus promoting heart health. The high protein and fiber combination help curb your appetite. Protein and fiber work together to slow digestion, keeping you fuller for longer. Thus, chickpeas are a great choice when trying to lose or manage weight. Aside from their high protein content, chickpeas have a low energy density, which means they contain few calories relative to the amount of nutrients they provide, also aiding in weight loss. Chickpeas, like all legumes, are a form of complex carbohydrate that the body is able to slowly digest and use for energy. Chickpeas also have a low glycemic index, not causing a spike in glucose, making them a good choice for diabetics. Chickpeas are also a rich source of vitamins and minerals. The iron, phosphate, calcium, magnesium, manganese,

zinc, and vitamin K in chickpeas all contribute to building and maintaining bone structure and strength.

Chickpeas contain the mineral selenium which helps the liver detoxify cancer-causing compounds. Selenium also prevents inflammation and slows the rate of tumor growth. Furthermore, chickpeas also contain folate, which plays a role in DNA synthesis and repair and helps prevent the formation of cancer cells from mutations in the DNA.

Aside from their high protein content, chickpeas have a low energy density, which means they contain few calories relative to the amount of nutrients they provide.

Regardless of if you’re vegan, vegetarian or eat everything available, chickpeas should definitely be a staple in your diet. The Dietary Guidelines for Americans recommends 3 cups of legumes per week (based on a daily intake of approximately 2,000 calories). Since chickpeas offer so many health benefits, they should be the legume of choice. Aside from the fact that you need to eat your required amounts of legumes, chickpeas are high in protein, fiber, help prevent cancer, promote heart health, facilitate weight loss, and have many other essential vitamins and minerals. Plus, they’re delicious. It’s a no brainer to consume chickpeas regularly.

Chickpeas are versatile and can be used in a variety of dishes. They can be added to salads, soups, or sandwiches. You can mash chickpeas into falafel balls, burgers, or tacos, too. As mentioned above, they’re also a main ingredient in hummus, in which you can dip almost anything! You can buy hummus from the store or make it on your own. Whether you use it on Shabbos to dip your challah into, or as a snack with pretzels or veggies, hummus is definitely a healthy and recommended dip.

You can roast chickpeas in the oven for a crunchy snack or add to a salad. You can buy chickpeas fresh, frozen, roasted or canned.

You may be shocked when you see green chickpeas. Chickpeas can be harvested early and shelled in the field which, in turn, gives it a bright green color. These green chickpeas can be found frozen or as a hummus and falafel balls, too.

Whichever way you prefer, make chickpeas a staple in your diet.

Cindy Weinberger MS, RD, CDN, is a Mas-

ter’s level Registered Dietitian and Certified

Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a private nutritionist. She can be reached at CindyWeinberger1@gmail.com or at 917-623-6237.