Chickpeas, also known as garbanzo beans, are a nutritious legume that is a staple food in many Mediterranean diets. They provide protein, fiber, vitamins, and minerals and fit well into a balanced Mediterranean way of eating.
Nutritional profile of chickpeas
Here are some of the key nutrients found in chickpeas (in 1 cup cooked, 164 grams):
- Calories: 269
- Protein: 14.5 grams
- Fiber: 12.5 grams
- Folate: 282 mcg
- Phosphorus: 275 mg
- Copper: 0.6 mg
- Manganese: 0.9 mg
- Iron: 4.7 mg
- Magnesium: 79 mg
- Zinc: 2 mg
Chickpeas are a good source of plant-based protein and fiber. The fiber helps promote fullness and digestive health. They also contain a variety of vitamins and minerals like folate, iron, magnesium, and zinc.
Benefits of chickpeas for the Mediterranean diet
Here are some of the key ways chickpeas can benefit a Mediterranean style of eating:
- Plant-based protein: The Mediterranean diet emphasizes plant proteins like beans, lentils, and chickpeas over red meat. Chickpeas provide a nutritious vegetarian protein source.
- Complex carbs: The diet focuses on complex carbohydrates over refined carbs. The carbs in chickpeas are slowly digested, helping provide long-lasting energy.
- Fiber: Fiber intake is encouraged in the Mediterranean diet. The 12 grams of fiber in chickpeas supports digestive and heart health.
- Iron and magnesium: These minerals are abundant in chickpeas and support circulation, oxygen transport, bone health and energy levels.
- Folate: Chickpeas are very high in folate, a B vitamin that supports red blood cell production and growth.
- Versatile ingredient: Chickpeas can be used in a wide variety of Mediterranean dishes like hummus, stews, salads, and veggie burgers.
Role in a balanced Mediterranean diet
Chickpeas fit into a balanced Mediterranean-style diet in the following ways:
- As a plant-based protein source in place of meat
- In soups, stews, salads, and veggie burgers
- Pureed into hummus or bean dips
- Roasted for a crunchy snack or salad topping
- Blended into falafel or bean patties
They complement Mediterranean cuisine and can be incorporated into many dishes in the diet. Chickpeas pair well with Mediterranean ingredients like olive oil, tomatoes, onion, garlic, and Mediterranean herbs and spices.
Potential downsides
Chickpeas do contain some downsides to be aware of:
- They are high in carbs, so portions should be controlled for those limiting carb intake.
- They contain antinutrients like phytic acid that may impair mineral absorption.
- The fiber content may cause gas or bloating in some people when consumed in large amounts.
- Some people may be allergic to chickpeas.
However, cooking and sprouting chickpeas can reduce antinutrients. Introducing them to your diet slowly and drinking plenty of water can limit discomfort. Overall, chickpeas are well tolerated by most people.
How to add chickpeas to a Mediterranean diet
Some simple ways to enjoy chickpeas on a Mediterranean diet include:
- Tossing chickpeas into Greek or Mediterranean salads
- Adding chickpeas to vegetable soup or vegetable stew
- Pureeing chickpeas into hummus or baba ghanoush
- Including chickpeas in veggie wraps, pita sandwiches or lettuce wraps
- Roasting spiced chickpeas for a crunchy snack
- Adding chickpeas to rice dishes and grain bowls
- Serving chickpeas mixed into tomato sauce or ratatouille
Aim for around 1/2 – 1 cup a few times per week to boost protein, fiber, and essential vitamins and minerals like iron, folate and magnesium.
Sample Mediterranean chickpea recipes
Here are 3 quick and easy Mediterranean chickpea recipes to try:
1. Mediterranean Chickpea Salad
This salad packed with veggies, olives, and a lemon dressing is a Mediterranean diet staple. Chickpeas provide protein.
2. Hummus
Made from blended chickpeas, tahini, olive oil, lemon, and garlic, hummus makes a healthy plant-based spread for dipping veggies or pita bread.
3. Chickpea Tomato Stew
Chickpeas, tomatoes, onion, and spices come together in this hearty Mediterranean stew that can be enjoyed on its own or over rice.
Conclusion
Chickpeas are an excellent addition to a Mediterranean-style diet due to their nutritional profile. They provide plant-based protein, fiber, iron, magnesium, and folate. Chickpeas complement Mediterranean cuisine and can be incorporated into many dishes. Enjoying chickpeas in moderation as part of a balanced diet can benefit health and aid in following a Mediterranean diet.