Chickpeas (also known as garbanzo beans) are one of the most popular legumes to cook with. Whether you use them in salads, curries, or stews, or use them to make hummus or sauce, there are plenty of ways to cook with chickpeas. Chickpeas are one of the healthiest foods out there, due to their high content of protein, vitamins and other nutrients, and we have 45 chickpea recipes up our sleeves so you can add them to your healthy meal repertoire!
What Are the Health Benefits of Chickpeas?
1. It’s a Plant-Based Protein
If you’re vegetarian or following a plant-based diet, it can be tough to get your protein in without eating animal protein. Chickpeas are one of the best plant-based proteins out there, offering an excellent alternative. Protein promotes weight control, bone health and muscle strength, so it’s extremely important to make sure it’s part of your daily diet.
2. Appetite Control
Chickpeas are packed with protein and fibre, which both help keep you full and satisfied. This ensures your appetite is under control so you don’t get hungry and snack mindlessly. Protein and fibre work together to slow digestion, and protein increases appetite-reducing hormones in the body. This can lower your calorie intake throughout the day, helping with appetite and weight control.
3. Help You Manage Your Blood Sugar Levels
Chickpeas have a low glycemic index (GI) – this is a marker of how fast your blood sugar rises after eating food. Foods with low GI have been shown to promote blood sugar management. Their fibre and protein content also make chickpeas great for blood sugar regulation. Since fibre slows carb absorption, it promotes a steady rise in blood sugar regulation.
4. Strengthens Bones
Chickpeas are rich in calcium, magnesium, zinc, iron and potassium, which are all extremely good for bone health. Most of these minerals are used to improve bone mineral density and prevent age-related conditions such as osteoporosis. Use canned chickpeas or soak dried chickpeas for a few hours and drain the liquid before cooking with them. This will reduce the phytates, a substance found in chickpeas that can hinder your absorption of calcium.
5. Heart Healthy
Chickpeas support heart health due to their high content of fibre, potassium, b vitamins, magnesium and selenium. Chickpeas contain no cholesterol, and fibre helps lower the levels of cholesterol in the body, decreasing the risk of heart disease.
6. Glowing Skin
Chickpeas are also great for your skin! They contain manganese, which enhances skin health and hinders the formation of wrinkles and fine lines. It prevents wrinkles by reversing the damaging effect of free radicals on the body. Chickpeas also contain molybdenum, which eliminates sulfates, detoxing the skin. Other nutrients such as folate, zinc and a variety of vitamins work to repair UV damage, keeping your skin soft and glowing.
Canned vs. Dried: Which is Better?
Canned chickpeas may be more convenient, but from a health standpoint, dried chickpeas are a better option. Dried chickpeas are more economical, and tend to be more flavourful since they aren’t soaked in preservatives like the canned ones are. Canned chickpeas are great if you’re in a pinch, but if you have the time to cook with dried chickpeas, they should be your first option.
Dried chickpeas contain more nutrients, vitamins and minerals, while canned chickpeas only contain about half the amount of nutrients as dried chickpeas. Since canned foods also tend to be high in sodium, one can of chickpeas puts you at or near your daily limit of sodium, which isn’t ideal seeing as you’re likely getting sodium from other meals throughout the day as well.
45 Chickpea Recipes That Hit the Spot
1. Chickpea Fritters with Yogurt, Green Chilli and Cucumber Salad | Olive Magazine
2. One Pot Chickpea Shakshuka | Minimalist Baker
3. Chickpea Fajitas | BBC Good Food
4. Creamy Chickpeas with Eggs and Prosciutto | Bon Apetit
5. Catalan Chickpeas and Spinach | Gimme Some Oven
6. Roasted Cauliflower and Chickpeas | Food Network
7. Avocado Pitas with Spiced Chickpeas | Taste
8. Pasta with Chickpea Sauce | CookingLight
9. Chickpea Stew with Moroccan Spices | A Couple Cooks
10. Miso Chickpeas on Avocado Toast | Olive Magazine
11. Chickpea Sundal | Bon Apetit
12. Quick and Easy Spiced Chickpeas | Running on Real Food
13. Chickpea Salad with Red Onion, Sumac and Lemon | Kitchn
14. Bean and Barley Soup | BBC Good Food
15. Spicy Chickpea, Potato and Filo Slice | Olive Magazine
16. Chickpea Pancakes with Kale and Fennel | Bon Apetit
17. Moroccan Carrot Hummus | Food Network
18. Chickpea, Lemon and Rocket Salad | Taste
19. Vegetarian “Tuna Fish” Sandwiches | Kitchn
20. Moroccan Couscous with Chickpeas and Peppers | The Spruce Eats
21. Coconut Chickpea Curry | Yup, It’s Vegan
22. Mediterranean Chickpea Stew with Spinach and Feta | A Saucy Kitchen
23. Sauteed Chickpeas with Broccoli and Parmesan | My Recipes
24. Chickpea and Nut Burgers | BBC Good Food
25. One Pot Paprika Cod and Chickpeas | Olive Magazine
26. Cauliflower Tikka Masala | Food Network
27. Pumpkin and Chickpea Pizza with Prawns | Taste
28. Beet and Chickpea Grilled Cheese Sandwich | The Spruce Eats
29. Creamy Vegan Potato Salad with Chickpeas | The Simple Veganista
30. Mediterranean Chickpea Guacamole | Thyme and Toast
31. Spicy Chickpea Quinoa Bowls | Eat Yourself Skinny
32. Roast Veg and Chickpea Stew | Deliciously Ella
33. Chickpea Broccoli Buddha Bowl | Hummusapien
34. Chickpea Veggie Burger | The Spruce Eats
35. Chickpea Nuggets | Kitchn
36. Moroccan Veggie Soup with Chickpeas | Olive Magazine
37. Roasted Chickpea Wraps | BBC Good Food
38. Chopped Salad with Crispy Chickpeas | Bon Apetit
39. Mediterranean Hummus Trifle | Food Network
40. Indian Chana Masala | Taste
41. Chocolate Chickpea Cupcakes | Muscle and Manna
42. Herbed Chickpeas | Epicurious
43. Gluten Free Chickpea Chocolate Cake | Reader’s Digest
44. Spanish Spinach with Chickpeas | Simple Vegan Blog
45. Mexican Chickpea Stew | The Gracious Pantry
If you’ve been wanting to add more chickpeas to your diet, use these recipes to stay well and healthy!