Chickpeas

Nutritional Value (per 100g, cooked)
Nutrient Amount
Calories ~164 kcal
Protein 8.9 g
Carbohydrates 27.4 g
Dietary Fiber 7.6 g
Fat 2.6 g
Iron 2.9 mg (16% DV)
Folate (B9) 172 mcg (43% DV)
Magnesium 48 mg (12% DV)
Potassium 291 mg

Health Benefits
1. High in protein & fibre – Helps with satiety and muscle repair.
2. Supports heart health – Contains no cholesterol and is rich in magnesium and potassium.
3. Stabilizes blood sugar – Low glycemic index and high fibre content reduce sugar spikes.
4. Aids digestion – The fibre promotes gut health and regularity.
5. Bone health – Contains calcium, magnesium, and phosphorus.

Common Uses
• Hummus – A dip made from mashed chickpeas, tahini, lemon, and garlic.
• Salads & Bowls – Roasted or boiled chickpeas add protein and texture.
• Stews & Curries – Used in dishes like chana masala or tagine.
• Baking – Mashed chickpeas can be used in brownies, cookies, or vegan burgers.
• Snacks – Roasted chickpeas seasoned for crunch.