Nutritionists Open Up A Can: The Best Way To Eat Chickpeas + A Recipe (2024)

FAQs

What is the most nutritious way to eat chickpeas? ›

"Chickpeas are wonderful to add directly to your dish—like salad, pasta, or soup—for extra protein and fiber," Cannon told us. If you're craving a satisfying crunch, she recommends roasting them with avocado oil and plain ol' sea salt. To help spruce up the flavor, though, Cording likes to add fresh seasoning.

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

Interference with medications. Canned chickpeas contain high amounts of potassium. Since people who are on certain medications, such as beta-blockers for heart disease, have increased levels of potassium in the blood, they should be careful about their potassium intake.

A common practice is to soak them for long time to achieve hydration, to accelerate starch gelatinization during cooking and to reduce anti-nutritional factors such as phytates, tannins and enzyme inhibitors by leaching them out to water. Chickpeas can be cooked with or without prior soaking (Sayar et al.

blending chickpeas with olive oil, garlic, lemon juice, and tahini to make hummus, which can be a dip or spread. adding chickpeas to a vegetable soup or stew to add nutrients, and serving with whole grain rice for complete protein. using chickpeas to replace some or all of the meat in soups and stews.

Are there differences in nutrients between chickpeas and garbanzo beans? No, chickpeas and garbanzo beans do not have a nutritional difference, as they are the same type of legume.

So whether you're soaking fresh chickpeas or using canned, don't throw away the 'juice'. That liquid is a valuable ingredient known as aquafaba. It makes an outstanding egg white substitute, somehow embodying the same viscous texture and ability to whizz into fluff.

May support blood sugar regulation

Additionally, chickpeas' fiber and protein may help regulate blood sugar levels. That's because fiber slows carb absorption to promote a steady rise in blood sugar levels rather than a spike. Eating protein-rich foods may also help maintain healthy blood sugar levels ( 2 , 17 ).

If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.

Does roasting chickpeas destroy nutrients? ›

Additionally, as a result of roasting and milling, the hulls of the chickpea might be partially and/or completely lost. The removal of the hulls causes some reductions in the levels of mineral and dietary fiber.

If you forget, you can simply start the cooking process, but expect them to take longer to cook than if you had soaked them first. It can take up to twice the time if you don't soak them first. The reason most people prefer to soak beans is: Soaking makes the beans cook faster.

Chickpeas are found in many cuisines. Stir them into soups, stews and pasta dishes, toss in salads or puree for a healthy appetizer.

While it is convenient to use canned chickpeas, dried chickpeas are a better option. Dried chickpeas are much more economical and have a more natural flavor because they aren't soaked in preservatives. Also, any extra beans can be frozen to be used at a later time.

Some people may find themselves allergic or intolerant to these legumes. Chickpeas contain proteins, similar forms of which are found in soy beans, which may trigger an immune response from the body. For those with allergies, visible and common reactions include: Skin reactions such as eczema and hives.

Aside from being too hard to eat when they're dry, uncooked chickpeas contain toxins like lectins which can cause food poisoning. Plus, cooking cooked chickpeas again will only make them better. Cooking dried chickpeas may be a little challenging because of how long they take to prepare.

I recommend eating small servings and also soaking beans before cooking them to help improve digestion. Try preparing beans from scratch (dried form) and soaking them overnight first.

Furthermore, boiled chickpeas tend to have a soft texture, making them an ideal ingredient in dishes like hummus, soups, and purees. However, one must consider the nutrient loss that can occur during boiling. Water-soluble vitamins like Vitamin C and some B vitamins can be leached out into the cooking water.