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  • Writer's pictureBee

The incredible goodness of chickpeas: A tasty nutritional powerhouse!

Updated: Nov 22, 2023

Who would have thought that those unassuming little chickpeas hiding in your pantry could be such superheroes of nutrition? Yes, my friend, these tiny legumes, also known as garbanzo beans, are bursting with protein, fibre, vitamins, and minerals. But wait, there's more! They come with a bucketful of health benefits too. From giving your digestion a boost to keeping your heart happy, chickpeas are the champions we all need in our lives. And guess what? They won't break the bank either!


Chickpea burger
Fancy a chickpea burger this weekend? Check out the recipe below.

Jam-packed with nutrients


Chickpeas are like a treasure chest overflowing with vitamins and minerals. We're talking about iron, phosphorus, potassium, magnesium, manganese, copper, zinc, and selenium - all in one little legume! Plus, they're a brilliant source of B vitamins like folate and thiamine. And get this: a cup of cooked chickpeas brings you 15 grams of protein and 10 grams of fibre. That's a jackpot for vegans or anyone looking to up their game with these crucial nutrients.


A digestive delight


Don't let their size fool you; chickpeas mean business when it comes to digestive health. Thanks to their fibre content, they keep things moving smoothly through your digestive system, banishing any constipation woes. So say goodbye to those irritable bowel blues! Oh, and here's the bonus round: chickpeas also offer prebiotic fibre, which fuels the friendly bacteria in your gut, giving a high-five to your immune system.


Lower cholesterol, happy heart


Chickpeas come to the rescue again with their soluble fibre, which lassos the cholesterol in your gut and prevents it from sneaking into your bloodstream. So long, LDL ("bad") cholesterol! This superhero move not only helps improve heart health but also protects you from the clutches of heart disease. One study even revealed that people who munched on half a cup of chickpeas every day for six weeks enjoyed significant reductions in total cholesterol and LDL cholesterol levels. Take that, cholesterol! (See the sciency stuff behind this here.)


Balancing blood sugar like a boss


Picture this: high fibre, low glycemic index - sounds like a dream team for keeping your blood sugar levels in check, right? That's exactly what chickpeas bring to the table. With their fibre prowess, these legumes slow down the absorption of glucose into your bloodstream, giving your sugar levels a smooth and steady ride. People with diabetes or prediabetes can do the happy dance, knowing that chickpeas have their back in the blood sugar balancing act.


If you're on a quest to level up your nutrition or achieve gut greatness, introducing more chickpeas into your culinary repertoire is a game-changer. And the best part? They won't drain your pockets! For a mouthwatering experience, try my vegan chickpea burger recipe. Trust me - your taste buds and your gut will be eternally grateful.


And here's the recipe: Vegan chickpea burgers!


Ingredients:

  • 1 can of chickpeas, drained and rinsed (or 1 1/2 cups of chickpeas cooked from scratch)

  • 1/2 cup cooked quinoa

  • 1/2 cup oats (go for gluten-free if needed)

  • 1/4 cup chopped red onion

  • 2 cloves of garlic, minced

  • 2 tablespoons chopped fresh parsley

  • 1 tablespoon ground flaxseed mixed with 3 tablespoons water (flax egg)

  • 1 tablespoon soy sauce or tamari

  • 1 teaspoon ground cumin

  • 1/2 teaspoon paprika

  • Salt and pepper to taste

  • Burger buns

  • Toppings of your choice (lettuce, tomato, hummus, avocado, red onion, etc.)


Instructions:

  1. Preheat the oven to 190°C (375°F) and line a baking sheet with parchment paper.

  2. In a food processor, give those chickpeas a pulse until they're partially mashed. We want some texture, so don't go too far!

  3. Grab a large mixing bowl and combine the mashed chickpeas, cooked quinoa, oats, red onion, garlic, parsley, flax egg, soy sauce or tamari, cumin, paprika, salt, and pepper. Give it a good mix until everything is combined.

  4. Shape the mixture into the burger patties of your liking, choosing your preferred size and thickness. Place those beauties on the prepared baking sheet.

  5. Pop the chickpea burgers in the oven and bake for 20-25 minutes, flipping them halfway through, until they're firm and golden brown. You're on your way to burger perfection!

  6. While the burgers work their magic, toast those burger buns if you fancy it.

  7. When your burgers are ready to shine, assemble them on the burger buns with your favourite toppings.

  8. Serve these delightful chickpea burgers warm and enjoy!


Notes:

These bad boys are flavourful, hearty, and packed with plant-based protein. Feel free to unleash your creativity by adding spices or herbs that tickle your taste buds. They pair splendidly with sweet potato fries or a fresh salad for a fully-fledged meal.

The recipe yields 4-6 patties, depending on how big you like them.

Keep them fresh in an airtight container in the fridge for 2-3 days.

To have the batter ready in advance, you can freeze it too. Shape the mixture into patties, place them on a baking sheet lined with parchment paper, and freeze until rock-solid. These heroes can stay in your freezer for up to 3 months.


I hope you find these burgers as yummy as I do! I'd love to know your thoughts.


Bon appétit!


xo Bee


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