Fiber-Rich Chickpea Salad: A Nutrient-Packed Delight

Chickpeas (also known as garbanzo beans) are an excellent source of dietary fiber, which is important for our digestive health. A one-cup serving (about 164 grams) of cooked chickpeas provides approximately 12.5 grams of fiber. I use chickpeas to make a "salad", which looks more like a tuna salad mix. Let me explain. Although there are many ways to use chickpeas, use in veggie burgers, tacos and chili, but here's my favorite. Quick and simple, but tasty.

healthy legume.Photo byR.Gerner/Canva

I use two cans of plain chickpeas, rinse them well, drain, then I partially grind them up in my blender. You could mush them with a fork too. To this I add one chopped onion, one or two carrots, 2 stalks of celery, garlic powder, salt and pepper. I don't measure but I'm generous with the flavorings. If I have dill, I'd add that too. Most importantly, I'm getting a lot of vegetables and fiber from this tasty mixture. I usually put the chickpea salad in a wrap, quick and easy. We seniors can all use more fiber. Chickpeas also provide a variety of many vitamins and minerals.

many ways to use chickpeas.Photo byR.Gerner/Canva

The fiber in chickpeas helps maintain regular bowel movements and prevents constipation by adding bulk to the stool. It's fiber content contributes to a feeling of fullness, which can help with appetite control and weight management.

In addition, the soluble fiber in chickpeas slows down the absorption of sugar into the bloodstream, helping to stabilize blood sugar levels. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.

Makes into delicious hummusPhoto byR.Gerner/Canva

And for those of us watching our cholesterol, Soluble fiber may also help reduce LDL (bad) cholesterol levels and triglycerides, promoting heart health.

In addition to fiber, chickpeas are a good source of protein, vitamins, and minerals like iron, magnesium, and folate.

Resource:

https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

Medically reviewed by S.Meeks, MS, RD, Nutrition — Written by B. Elliott, RD and R.Ajmera, MS, RD Updated on 2/23/2023