Grown in the Middle East for thousands of years, it’s no wonder that chickpeas have become the most widely consumed legume worldwide since 7500 B.C. Featured in the Mediterranean Diet and our Broccoli Remix, the significant health benefits of chickpeas are something to celebrate.
Not only are chickpeas chock-full of all the vitamins and minerals your body craves, but they’re also extremely versatile! From garnishing salads or pizza (yes, pizza!!) to hummus, the ways you can get chickpeas on your plate are endless. Check out the infographic below for some surprising (or maybe not so surprising) reasons to love chickpeas.
Essential Health Benefits of Chickpeas
If you read our post about green chickpeas, then you’ll know just how much of a nutritious punch these little legumes pack. Whether they’re brown, red, black, or green, chickpeas have a wide variety of health benefits, like:
- 15 grams of protein and 13 grams of fiber per cup
- Low-calorie density to help manage weight
- High amounts of iron that boost immune system health
- Low glycemic index to help control blood sugar
They’re also high in crucial vitamins and minerals that provide help for anyone looking to eat healthily. These nutrients include:
- Calcium for building bone strength
- Potassium to help protect against heart disease
- Vitamin B that can lower the risk of cancers
Super Cooking Tips
Chickpeas aren’t just good for you, they’re good for cooking too! Because they’re so versatile, you can prepare chickpeas in a variety of ways. That makes it easy to get an extra jump on healthy eating.
Start with canned, dried, or even better, frozen chickpeas (frozen is fresher than fresh!), and make something delicious. Here are our recommendations for cooking with chickpeas:
Roasted Chickpeas
Whether you’re serving them up as part of your favorite meal or enjoying them on their own, roasting chickpeas is simple and tasty. If you’re starting with frozen chickpeas, just toss them in olive oil, add salt and pepper, and your favorite seasonings, and roast them for 30 to 40 minutes at 450 degrees. If you’re starting with canned chickpeas, make sure to drain and dry them, and then follow the same steps.
Want to skip all that rinsing and seasoning? Open a bag of Tommy’s Broccoli Remix – it ready to go right into the oven for roasted green chickpea and broccoli goodness. Tasty, healthy, easy in just one step!
Hummus
To make your own hummus, add chickpeas, olive oil, lemon juice, garlic, salt, your choice of spices, tahini, and a little bit of water into a blender. Blend it all until smooth, and then serve with pita, as a spread for toast, or as dip with your favorite veggies. Try adding it on to one of our 4 Avocado Toast recipes for a protein-packed start to the day.
P.S., use green chickpeas for an even fresher tasting hummus!
Tommy’s Tip: Don’t want to make your own hummus? Fresh Nature, the supplier of our chickpeas, makes an amazing green hummus with green chickpeas you’ll love! Now you can eat green chickpeas in our Broccoli Remix and spread it on pita, too!
Bake with Chickpeas
If you’re looking for a high-protein, gluten-free option for baking, try using chickpea flour! It does require a longer resting time but has a great nutty flavor and toasty smell to make baking fun! Use it for pizza crust, pasta, or crackers- the options are up to you.
Use Chickpeas for Garnish
With their high protein and fiber content, chickpeas are an excellent addition to anyone looking to get some healthy options for their favorite meals. Add chickpeas to pizza, tacos, burgers, or salad for a plant-based boost in any and every meal.
Take it From a Tommy’s Farmer
Do you need more convincing? Listen to Fresh Nature, one of Tommy’s farmers tell all about growing, harvesting, and preparing green chickpeas.
Mix up your usual vegetable medley with our Broccoli Remix!
Tasty green chickpeas lightly seasoned and paired with broccoli and yellow peppers make for the perfect plant powered dish. Add it to your favorite entree or simply eat it on its own, whatever you choose, it’s sure to be a hit at the dinner table.
Have you tried using chickpeas in your diet? Let us know what your favorite recipes are in the comments!
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