Chickpeas (Mature Seeds, Cooked, No Salt)
Chickpeas, also known as garbanzo beans, are a popular legume often used in a variety of dishes due to their versatility and nutritional value. These mature seeds are typically cooked without salt, providing a healthy and hearty option for numerous recipes, ranging from salads to stews and even snacks like hummus.
Nutritional Breakdown per 100g:
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Energy: 164 kcal
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Protein: 8.86 g
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Total Fat: 2.59 g
- Saturated Fat: 0.269 g
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Carbohydrates: 27.42 g
- Fiber: 7.6 g
- Sugars: 4.8 g
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Minerals:
- Calcium: 49 mg
- Iron: 2.89 mg
- Magnesium: 48 mg
- Phosphorus: 168 mg
- Potassium: 291 mg
- Sodium: 7 mg
- Zinc: 1.53 mg
- Copper: 0.352 mcg
- Manganese: 1.03 mg
- Selenium: 3.7 mcg
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Vitamins:
- Vitamin C: 1.3 mg
- Thiamine (Vitamin B1): 0.116 mg
- Riboflavin (Vitamin B2): 0.063 mg
- Niacin (Vitamin B3): 0.526 mg
- Vitamin B6: 0.139 mg
- Folate (Vitamin B9): 172 mcg
- Vitamin A: 1 mcg
- Vitamin E: 0.35 mg
- Vitamin D2: 0 mcg
- Vitamin B12: 0 mcg
Chickpeas are a powerhouse of plant-based protein, making them an excellent choice for vegetarians and vegans. They’re rich in dietary fiber, which aids digestion and helps maintain stable blood sugar levels. Packed with essential vitamins and minerals like magnesium, iron, and folate, chickpeas are a great addition to any diet, supporting overall health.
These legumes are low in fat and contain no added salt, which makes them a heart-healthy food choice. Whether you’re incorporating them into salads, casseroles, or making a creamy hummus, chickpeas are sure to be a nutritious and delicious ingredient in any recipe.
Allergen Information:
Chickpeas are generally safe for most individuals, but they may cause allergic reactions in people with legume allergies. If you have a known allergy to legumes, it’s essential to avoid chickpeas. Additionally, while they are naturally gluten-free, it’s always important to check for any cross-contamination if you have a gluten intolerance.
Dietary Preferences:
- Vegan
- Vegetarian
- Gluten-Free
- High in Fiber
- High in Protein
- Low in Fat
Chickpeas are a perfect fit for anyone following plant-based or gluten-free diets, offering a substantial amount of protein and fiber with minimal fat content.
Culinary Advice:
Chickpeas can be used in a variety of ways, from simple additions to soups and stews to being the star of dishes like falafel or roasted chickpea snacks. If you’re looking for an easy way to enhance your meals, consider tossing roasted chickpeas on salads, blending them into creamy dips, or incorporating them into curries for added texture and nutrition.
