Are chickpeas healthy? 6 recipes with chickpeas to add to your routine

Q: Are canned chickpeas as healthy as dried chickpeas?

Yes! Canned and dried garbanzo beans have pretty much the same nutrition once cooked. Just go for a canned, no-salt-added variety, or rinse regular canned garbanzo beans to cut down added sodium.

Q: How many chickpeas should I eat per day?

There’s no certain rule, but a serving of about ½ cup cooked chickpeas a few times a week can help you meet your daily protein and fiber goals as part of a varied diet.

Q: Can chickpeas help with weight management?

Certainly! Their fiber-and-protein combination helps keep you feeling full, which may help control your appetite especially if you swap chickpeas in for refined, less filling carbs in a meal.

Q: Are chickpeas safe for people with diabetes?

Absolutely! People with diabetes can safely enjoy chickpeas. Studies show chickpeas have a lower glycemic impact than many other carb-containing foods. Still, those with diabetes should keep an eye on portion sizes and chat about your meal plans with a registered dietitian or other healthcare provider.

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Looking for easy and tasty recipes with chickpeas? Look no further. Check out MyNetDiary for fantastic chickpea recipes and discover the health benefits of these little legume powerhouses of nutrition.

Key Takeaways

Chickpeas are a super healthy option packed with fiber, protein, and essential micronutrients.
Chickpea recipes don't have to be fancy! Simply toss a cup of chickpeas into soups, stews, salads, pastas, tacos, or replace half the meat in your dishes with chickpeas for a delicious twist.
Chickpeas offer numerous health benefits, including help with weight management, cholesterol, and blood sugar control.
Use MyNetDiary to find chickpea recipes, develop your own recipes with chickpeas, and log your nutrient intake from these nutritious little legumes.

Whether you're all about meat, dairy, and everything in between, or you're diving deep into a plant-based diet, chickpeas deserve a permanent spot in your kitchen. Also called garbanzo beans, these legumes pack plant-based protein and fiber, along with essential vitamins and minerals. Read on for some easy recipes with chickpeas for meals, snacks, and sides, plus why this humble bean belongs on your plate.

Are chickpeas healthy?

Yes! Chickpeas are packed with protein, fiber, and more good stuff. One cup of drained and rinsed chickpeas has:

Calories: 210
Protein: 11g
Fat: 4g (Saturated: <1g)
Carbohydrates: 35g
Fiber: 10g

Chickpeas are great for giving you steady energy and supporting digestive health. They're loaded with other essential nutrients, such as potassium for healthy blood pressure and muscle function; magnesium for bone health and nerve function; and folate for cell growth and making your red blood cells.

Because chickpeas contain both filling essentials–protein and fiber–they can be a satisfying addition to meals for meat eaters looking to ramp up fiber or cut back on animal protein. For vegetarians, chickpeas are a reliable plant-based protein source across tons of delicious vegetarian recipes.

Canned chickpeas are so convenient to grab at the store (typically labeled as garbanzo beans), but just watch out for sodium. Rinsing them cuts down the sodium, or you can buy "no salt added" versions.

If you want a creamier texture than what you get from canned, go for freshly prepared chickpeas from dried. The solution? Keep both types stocked in your pantry.

Health benefits of chickpeas

Eating chickpeas regularly is linked to significant health benefits. One study found that adults who added chickpeas to their diet for at least 5 weeks saw small but meaningful drops in total cholesterol and "bad" LDL cholesterol compared to those on a wheat-supplemented diet. Another large analysis found that chickpeas were more effective than potatoes or wheat at limiting post-meal blood sugar spikes, thanks to their low glycemic index and fiber/protein combination. So, even with their higher carb content, there's no need to fear adding chickpeas to your diet. Some research even suggests that swapping chickpeas for white bread may help you eat less at your next meal. How great is that?

Recipes with chickpeas

Roasted Chickpeas

Toss canned chickpeas in olive oil and a simple spice mix of cumin, chili powder, and garlic powder, then roast until crispy. Roasted chickpeas are a great crunchy topper for salads or bowls, or enjoy them as a stand-alone snack.

Greek Island Salad with Tuna & Chickpeas

This Mediterranean-style salad mixes tuna and chickpeas with tomatoes, cucumber, and feta for a protein- and fiber-rich meal that comes together in minutes.

Easy Classic Homemade Hummus

Blend chickpeas with tahini, olive oil, garlic, and lemon juice for a simple homemade hummus, perfect as a dip for vegetables, pita chips, or whole wheat pita.

Hearty Vegan Pasta Sauce

Finely chopped chickpeas add body and 8 grams of fiber per serving to this vegan chickpea recipe, a tomato-mushroom sauce that's a tasty and satisfying sauce for pasta night on Meatless Mondays.

Simple Mediterranean Chickpea Salad

No cooking required here! Toss together canned chickpeas, tomatoes, onion, and green pepper with olive oil and lemon juice for a bright, refreshing salad that's ready lickety split!

North African Bulgur and Chickpea Salad

Here's a vibrant, make-ahead grain salad, featuring whole-grain bulgur, chickpeas, and warm spices combined with carrots, cauliflower, and dried cranberries. It makes a colorful addition to your lunches!

Rushed for time? You don't even need recipes with chickpeas to fit these tiny bundles of nutrition into your daily meal plan. Stir canned chickpeas into soups or stews, toss them into a green salad, or mash them up with a little mayo or avocado for a quick sandwich filling. Even add them straight to a grain or Buddha bowl with whatever vegetables you have on hand.

They're affordable and super versatile, making it easy to boost your diet with protein, fiber, and good nutrition. From roasted snacks and hearty salads to homemade hummus and a vegan chickpea pasta sauce, there's a chickpea recipe for nearly any meal–quick weeknight dinners or chic make-ahead lunches. Use your MyNetDiary app to find chickpea recipes or to track how they fit into your daily protein, fiber, and micronutrient goals.

Frequently Asked Questions

Are canned chickpeas as healthy as dried chickpeas?

Yes! Canned and dried garbanzo beans have pretty much the same nutrition once cooked. Just go for a canned, no-salt-added variety, or rinse regular canned garbanzo beans to cut down added sodium.

How many chickpeas should I eat per day?

There’s no certain rule, but a serving of about ½ cup cooked chickpeas a few times a week can help you meet your daily protein and fiber goals as part of a varied diet.

Can chickpeas help with weight management?

Certainly! Their fiber-and-protein combination helps keep you feeling full, which may help control your appetite especially if you swap chickpeas in for refined, less filling carbs in a meal.

Are chickpeas safe for people with diabetes?

Absolutely! People with diabetes can safely enjoy chickpeas. Studies show chickpeas have a lower glycemic impact than many other carb-containing foods. Still, those with diabetes should keep an eye on portion sizes and chat about your meal plans with a registered dietitian or other healthcare provider.