So you want to get more protein in your diet? Have you thought of these little bundles of goodness? Chickpeas. Oh yes!
Facts about chickpeas
Boasting 15g of protein per can, not to mention a fantastic source of fibre. They also provide you with a daily shot of vitamins and minerals too. How can you not love these nutty little legumes?!
Fibre is essential for a healthy gut and as the UK fall short of their daily quota of 30g per day for adults, a cup of chickpeas could help. Fibre can either be soluble or insoluble, however, a good mix of both is recommended. Chickpeas are soluble fibre and they benefit you by helping:
✓ Fill you up – feeling fuller for longer will also improve your waistline as you reduce the need for snacking
✓ Regulate blood sugars
✓ Lower low density lipoproteins – or to you and me ‘bad cholesterol’
✓ Keep you regular – which always helps!
Chickpeas are also a good source of iron, with each 400g can of chickpeas containing 15mg!
Iron is essential in keeping the blood oxygenated, this is especially important for females as we need as much as 5-10mg more per per day than men.
There are 2 types of iron, heme and nonheme, chickpeas contain the nonheme iron which is a little bit more difficult to absorb than the heme, but it is more readily absorbed if eaten with vitamin C. This can be as simple as having a glass of orange juice with them or dipping strawberries in our sweet hummus recipe below.
The benefits of chickpeas are endless not to mention a can has a 24-month shelf life costs less than 60p. They are easy to throw into salads, stews and soups and also they can be used for sweeter treats such as the recipe below.
✓ 1/4 cup smooth almond nut butter
✓ 1/4 cup gluten free rolled oats
✓ 2 Tbsp Fat free quark
✓ 1/4 cup almond milk
✓ 1 can of chickpeas drained and rinsed
✓ 1 scoop vanilla impact whey protein
✓ 2 tsp cinnamon (plus more for garnish)
✓ Drain and rinse your beans then dry them
✓ Add all the ingredients into the blender and blend until very smooth. Scrape down the sides of the blender to mix all the ingredients well
✓ Once smooth, transfer to a serving dish and sprinkle with cinnamon
✓ Serve chilled with strawberries and apple slices to dip
✓ Bon appetit 🙂
By Lillie Pragnell / www.restartcoaching.co.uk