The Chickpea

Nutritional Value and Health Benefits

Jul 31, 2009 Emma Gibson

The wholesome chickpea with its nutty buttery flavour is cheap, versatile, easy to incorporate into everyday dishes and boasts many health benefits.

The humble chickpea is reckoned to be one of the oldest cultivated legumes in history and has become a major crop in India, Pakistan and Turkey, amongst other countries. Whilst it’s typically suited to semidry and subtropical areas, it can be grown easily at home in a sprouter – a few days are all it takes to grow your own miniature crop, ready to pick and nibble on for a nutritious snack.

Basic Nutritional Composition

In brief, chickpeas are an excellent low-fat source of protein and complex carbohydrate. 100g provides 115kcal, 7.2g protein, 2.9g fat (0.3g of which are saturates) and 16.1g carbohydrate (0.4g of which are sugars).

Nutritional Highlights

Being high in both soluble and insoluble fibre and with a low glycaemic index, chickpeas can help you to feel fuller for longer, thereby helping to control appetite and manage weight. Eaten regularly they can also help to reduce the risk of chronic diseases such as obesity, diabetes, heart disease and certain cancers. They also contain fructo-oligosaccharides, a type of prebiotic carbohydrate fibre, which supports healthy gut flora. Maintaining a healthy balance of friendly bacteria in the colon is necessary to optimize digestive function and strengthen immunity.

An excellent low-fat source of protein, chickpeas are rich in the essential amino acid lysine (which is vital for many body functions including growth, tissue repair, maintenance of muscle mass and the production of hormones, enzymes and antibodies), but lacking in others such as methionine and tryptophan. To improve overall protein quality (this is especially important in vegan and vegetarian diets) eat in combination with a plant food from one or more of the following categories:

1. Grains (bread, pasta, oats, maize, rice, corn, rye)
2. Nuts and seeds (walnuts, peanuts, cashews, almonds, brazils, pumpkin seeds, sunflower seeds, linseeds)
3. Quorn and soya products (soya milk, tofu, soya mince, Quorn sausages, Quorn fillets)

Micronutrients and Trace Elements

Chickpeas are a good source of the vitamin folic acid, the minerals manganese, iron, magnesium, copper, zinc and the trace element molybdenum.

How to Incorporate Chickpeas into Your Diet

• Preparing dried chickpeas takes time (soaking them over night dramatically reduces cooking time), but don’t be put off, as it’s a simple process. Alternatively, use tinned varieties and rinse thoroughly under cold water to remove any excess salt residues from the canning process.
• Stir into stews, soups and casseroles
• Sprinkle onto salads
• Puree and mix with garlic, tahini, black pepper and cumin for a quick hummus
• Use alone or alongside mashed sweet potato for tasty, fresh falafel
• Combine with olives, nuts or sliced crunchy, raw vegetables for a convenient snack between meals

The copyright of the article The Chickpea in Nutrition is owned by Emma Gibson. Permission to republish The Chickpea in print or online must be granted by the author in writing.

Chickpeas Offer a Range of Health Benefits

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