By Steven Surico, BS, CSUN Dietetic Intern

Chickpeas belong to the legume family, which includes a variety of beans, peanuts, soybeans, and lentils, but are sometimes referred to as “pulses.”  Legumes are known to be an excellent dietary source of protein, carbohydrates, and fiber. Chickpeas are a good source of important vitamins such as riboflavin, niacin, thiamin, folate, and vitamin A precursor B-carotene¹. Traditional hummus is a nutrient-dense dip or spread made from cooked, mashed chickpeas, blended with tahini, olive oil, lemon juice, and spices. To ensure you are getting a nutrient dense hummus, make it yourself with the ingredients listed above!

Health benefits of consuming chickpeas, and recipes made from chickpeas, (such as hummus) include reducing the risk of developing chronic diet related diseases such as obesity, cardiovascular disease, and type 2 diabetes³. Chickpeas are commonly incorporated into meals for their protein rich, nut-like flavor, and the versatile ways to add them to a dish. The best way to consume chickpeas is roasted! When consuming chickpeas dry (roasted), you receive 20 grams of protein, 63 grams of carbohydrates, and 12 grams of fiber (per 100 grams), compared to when the chickpeas are mashed and turned into hummus where you receive 8 grams of protein, 14 grams of carbohydrates, and 6 grams of fiber (per 100 grams)². Both are nutrient-dense, but roasted is the clear winner!

Consumers of chickpeas and/or hummus have been shown to have higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, vitamin A, E, and C, folate, magnesium, potassium, and iron, compared to non-consumers². The fiber in the chickpeas will slow the rate of carbohydrate absorption. Add these nutrient dense legumes into your daily diet for an excellent source of plant-based protein and fiber!

Oven Roasted Chickpeas

Recipe from All Recipes

Ingredients:

• 3 (15 ounce) cans chickpeas, drained
• 6 tablespoons of olive oil
• 1 tablespoon salt
• 2 teaspoons hot sauce
• 2 teaspoons ground paprika
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• ½ teaspoon ground black pepper
• ¼ teaspoon ground cumin

Directions:

1. Preheat oven to 425 degrees F°.
2. Combine drained chickpeas, olive oil, 2 teaspoons salt, hot sauce, paprika, garlic powder, chili powder, black pepper, and cumin in a large bowl. Spread evenly over 2 baking sheets.
3. Bake in the center of the preheated oven, stirring every 10 to 15 minutes until chickpeas are golden and look dry on the outside, about 45 minutes. Remove from oven and sprinkle with remaining 1 teaspoon salt. Let cool before serving, 5 to 10 minutes.

Nutrition Tip: Try the recipe without the salt for a lower sodium snack.

What is your favorite way to cook chickpeas or favorite hummus recipe? Let us know below in the comments section!

CSUN Services

If your family is low on money, you may be eligible for Cal Fresh, a program funded by the United States Department of Agriculture (USDA) that is a food assistance program to those without reliable access to nutritious foods. This can provide you with a form of payment for the groceries you need for your family, and even to make your own hummus! Visit the CSUN Food Pantry to find out if you are eligible for CalFresh.

References:

1. Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 2012;108(S1). doi:10.1017/s0007114512000797.
2. Wallace T, Murray R, Zelman K. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016;8(12):766. doi:10.3390/nu8120766.
3. Chickpeas and Hummus are associated with Better Nutrient Intake, Diet Quality, and Levels of Some Cardiovascular Risk Factors: National Health and Nutrition Examination Survey 2003-2010. Journal of Nutrition & Food Sciences. 2014;04(01). doi:10.4172/2155-9600.1000254.