Chickpeas (Mature Seeds in Canned or Soluble Liquids)
Chickpeas, also known as garbanzo beans, are a versatile legume that has been cherished for centuries in various culinary traditions. Whether enjoyed in salads, stews, hummus, or roasted for a snack, chickpeas provide a rich source of plant-based protein and essential nutrients. These mature seeds, when canned or found in soluble liquids, are an easy and convenient addition to your meals, offering an array of health benefits with their mild, nutty flavor.
Below is a detailed breakdown of chickpeas’ nutritional content:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 88 kcal |
| Protein | 4.92 g |
| Fat | 1.95 g |
| Saturated Fats | 0.204 g |
| Carbohydrates | 13.49 g |
| Fiber | 4.4 g |
| Sugar | 2.59 g |
| Calcium | 35 mg |
| Iron | 1.23 mg |
| Magnesium | 27 mg |
| Phosphorus | 80 mg |
| Potassium | 144 mg |
| Sodium | 132 mg |
| Zinc | 0.69 mg |
| Copper | 0.153 mcg |
| Manganese | 0.818 mg |
| Selenium | 2.0 mcg |
| Vitamin C | 0.1 mg |
| Thiamine (B1) | 0.032 mg |
| Riboflavin (B2) | 0.015 mg |
| Niacin (B3) | 0.13 mg |
| Vitamin B6 | 0.473 mg |
| Folate | 25 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Chickpeas are naturally gluten-free, making them an excellent choice for those with gluten sensitivities or celiac disease. They are also free from common allergens such as dairy, eggs, nuts, and soy. However, it is always advisable to check for cross-contamination in pre-packaged or processed chickpea products.
Dietary Preferences
Chickpeas are a fantastic option for several dietary needs:
- Vegetarian & Vegan: They provide a plant-based source of protein.
- Gluten-Free: Safe for individuals with gluten sensitivities.
- Low-Glycemic: Chickpeas have a low glycemic index, making them a great choice for those managing blood sugar levels.
- High Fiber: Chickpeas are rich in fiber, supporting digestive health.
- Low in Fat: The fat content is minimal, and the fats present are mostly unsaturated.
Cooking Tips & Suggestions
Chickpeas can be used in a variety of dishes:
- Hummus: Blend with tahini, olive oil, lemon, and garlic for a classic spread.
- Curries & Stews: Add to hearty dishes for extra protein and texture.
- Roasted Chickpeas: Season and bake for a crunchy snack.
- Salads: Toss with fresh vegetables, herbs, and a light vinaigrette.
Conclusion
Chickpeas are a nutrient-dense food that enhances the nutritional profile of any dish. With their rich content of protein, fiber, vitamins, and minerals, they are an excellent choice for anyone seeking to improve their diet. Whether you use them in a savory dish or enjoy them as a snack, chickpeas are a versatile, healthy addition to your culinary repertoire.
