Chickpeas: A Protein-Rich Legume for Energy and Heart Health
Chickpeas (garbanzo beans) are a plant-based protein source packed with fiber, iron, and folate, great for digestion and heart health.
What are Chickpeas?
Chickpeas (*Cicer arietinum*), also known as garbanzo beans, are one of the world’s oldest cultivated legumes. They are a **plant-based protein** staple in Mediterranean, Indian, and Middle Eastern diets.
Nutritional Value (cooked, per 100 g)
- **Calories:** ~164 kcal
- **Protein:** ~8.9 g
- **Carbohydrates:** ~27 g
- **Fiber:** ~7.6 g
- **Fat:** ~2.6 g
- **Micronutrients:** iron, folate, magnesium, phosphorus, and B vitamins
Health Benefits
- **Supports heart health** – soluble fiber helps lower LDL cholesterol.
- **Stabilizes blood sugar** thanks to slow-digesting carbohydrates.
- **Plant-based protein** ideal for vegetarians and vegans.
- **Aids digestion** and promotes satiety.
- **Rich in iron and folate**, supporting energy and blood production.
Potential Drawbacks
- May cause **bloating or gas** due to oligosaccharides (fiber compounds). Soaking overnight or cooking thoroughly reduces this.
- Some canned chickpeas contain **added salt** – rinse before use.
- **Legume allergies** are rare but possible.
How to Use Chickpeas
- Blend into **hummus or spreads**.
- Add to **soups, salads, and curries**.
- Roast for a **crispy snack**.
- Use **chickpea flour (besan)** for gluten-free baking or pancakes.
- Whip **aquafaba** (canning liquid) as an **egg-white substitute**.
Summary
Chickpeas are a nutrient-dense legume rich in protein, fiber, and minerals — supporting heart, digestion, and energy balance.
- 1. Chickpeas
mahunarka poznata kao slanutak ili leblebija, bogata biljnim proteinima, vlaknima i Ĺľeljezom