Chickpeas, the tiny nutritional powerhouse

Chickpeas provide numerous health benefits and can be blended in burgers, smoothies, soups and curries, they can be hidden to boost intake of vegetables.

Chickpeas promote heart health, lowering cholesterol, aiding in digestion, regulating blood glucose levels, promoting bone strength and gut health, and has anti-inflammatory properties.  Chickpeas are a form of soluble fibre that helps to slow movement through the large bowel and help with diarrhoea. It’s certainly a mighty legume!

Chickpeas are a great source of macronutrients (carbohydrate, protein, healthy fats including fibre) and micronutrients. They are a good plant-based alternative to boost protein intake.  It blends and fits well in different cultural cuisines and there are plenty of tasty recipes to trial.

Chickpeas are also a great top up for minced meat dishes such as stews, stir fry, spaghetti Bolognese and burger patties by making the meals more economical.

Let’s take a moment to celebrate this affordable nutritional powerhouse.

The Nutritional composition of the chickpea

Chickpeas are packed with goodness of carbohydrates and proteins which contributes to 80% of the total dry weight of the seed.

Starch, which is one of the main components of carbohydrate. The carbohydrate content of the seed varies from 52-71% and the crude protein content based on chickpeas varieties can range from 16-24%.

Fibre, which is great for our digestion and gut health if found the indigestible part of chickpeas in the seed coat. Chickpeas is good source of fibre!

• 1 cup of chickpea flour contains 9 grams of fibre per serve.

• canned (1/2 cup chickpeas) has 5grams of fibre per serve.

As chickpeas are a good source of plant-based protein, the amino acid (building blocks of protein) composition is higher in nutritive value compared to other grain legumes.  This helps in meeting requirements for essential amino acids except for methionine, cysteine and low level of tryptophan.

It is rich in nutrients such as phosphorous and calcium compared to other pulses, low in fat and has high protein digestibility.

Chickpeas are also an excellent of source micronutrients such as vitamins A, C, E, K, B1-B3, B5, B6, B9 and minerals Iron, Zinc, Magnesium and Calcium.  It is an important crop among the pulses family which is cholesterol free, has high nutritional value, includes dietary fibre, vitamins and minerals.

Different types of chickpeas

There are two main types of chickpeas which are characterised by seed, size, shape and colour, namely Desi and Kabuli. The Desi type is grown in semi-arid tropic and Kabuli type is suitable in temperate region.

The Desi seeds are angular in shape, small and coloured whereas Kabuli seeds are beige in colour, huge and shaped like an Owl’s head. They are available in the supermarkets in dried, canned or whole. It is consumed by people all around the world and is predominant in Asian, mediterranean, Middle Eastern including Western cuisines.

The History of Chickpeas in Australia

Chickpeas belong to the legume family grown annually around Australia. It was first commercially grown in Queensland in early 1970s. It contributes as an important crop in Northern NSW and Queensland accounting for over half of Australia’s production in NSW. It is also widely grown in southern (Victoria and South Australia) and western (Western Australia) regions. Chickpeas play an important role in farming by fixing nitrogen in the soil and helps to reduce weed and disease for crops.

Chickpeas as part of the five food groups

When we look at the Australian Guide to Healthy Eating (AGHE), chickpeas fall under two categories.  

1. Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.

2. Vegetables and legumes/beans.

This is because they contain fibre as well as vitamins and minerals to form part of the vegetables group. Chickpeas are also a source of protein so are included in the food group with lean meat and poultry food group.

Serving sizes

½ cup of cooked, dried or canned chickpeas accounts to a serve of vegetable. It is also an alternative source of plant-based protein for those predominantly on plant-based diet.

1 cup of cooked legumes (dried beans, lentils, chickpeas, split peas) accounts to a serve of meat.

The Australian Dietary guidelines recommend the following:

• 1-2 years old should have 2-3 serves of vegetables each day

• 2-3 years old should have 2½ serves of vegetables each day

• 4-8 years old should have 4½ serves of vegetables each day

• Adolescents and adults should have 5 serves of vegetables each day

How to cook Chickpeas

It is so easy to cook and dried chickpeas can be prepared by soaking chickpeas in water overnight, boiling and simmering to cool down. Canned chickpeas do not need to be cooked, they are ready to eat.  By combining chickpeas with other food groups such as vegetables, wholegrains and protein this will help to boost the nutritional value of the meals.

Safe consumption of Chickpeas

Texture modified diets and chickpeas

Chickpeas are safe to consume for residents who are on a Regular diet (L7). As per IDDSI guidelines, chickpeas are not safe to consume on texture modified diets as they are a chewy food with an outer husk or firm and have tougher outer skin making it challenging to chew and swallow properly.

A way to include chickpeas on a texture modified diet is to cook the chickpeas, lentils or beans until tender.  Then blitz or blend until smooth pureed and pass through a sieve to remove any skin, lumps or husks.  Ensure to test the food is suitable for the appropriate IDDSI level required before serving, and refresh your skills with OSCAR Care Group’s IDDSI training.

Chickpeas Allergies

A Chickpea allergy is not one of the common food allergies in Australia. However, if someone has an peanut or soybean allergy, it is common to also be allergic to chickpeas.

If you have an chickpeas allergy then avoid any foods that contain chickpeas like hummus, falafel, soups, snack mix or trail mix, crackers, breads with chickpea flour and other animal or plant-based protein sources can be provided. Always read the food label prior to preparing or serving food to someone with an allergy.

Be wary of too many chickpeas

Chickpeas are highly nutritious, however as they are a type of oligosaccharide carbohydrate, consuming a certain amount may cause bloating, gas, diarrhea and discomfort for some, depending on your tolerance.

By soaking chickpeas in water and discarding the soaked water, by rinsing the chickpeas or by thoroughly washing canned chickpeas will help to leach out some of the indigestible sugars (oligosaccharides) that may cause these symptoms.

Consuming excessive amounts of chickpeas can lead to wind, bloating, abdominal pain, changing bowel habits such as diarrhoea or constipation for those experiencing Irritable Bowel Syndrome (IBS). It can also impact those with Inflammatory bowel disease (IBD) during flares.

Ideas to incorporate chickpeas into your meals and snacks

Chickpeas can be eaten as snacks, roasted/boiled or salted. It is used in a variety of dishes that includes curries, falafels, soups, stews, vegetarian patties or sausages, dips or spreads like hummus with vegetable sticks.

As legumes are available in a variety of forms such as dried (uncooked), tinned, frozen or ground into flour, it is very versatile to include in different meals. It is recommended to choose no added salt or reduced-salt options when buying canned legumes to reduce excessive salt intake.

Roasted Chickpeas - Easy and fun recipe

When you want to nibble on something or want a snack that is quick and easy to prepare, a simple roasted chickpeas recipe is just around the corner.

Ingredients: 1 can of chickpeas (400g), olive oil spray, salt.

Method:

1. Drain 1, 400g can of tinned chickpeas

2. Lay flat on a lined baking tray

3. Spray evenly with olive oil spray

4. Add a low salt seasoning on top

5. Bake in oven 180 degrees Celsius for 40 minutes.

6. Remove from oven and let cool.

7. Enjoy freshly roasted chickpeas

We here to help you

Chickpeas are a great way to incorporate extra vegetables and protein in one’s diet.  They can be so beneficial to our health! 

Reach out to an OSCAR Care Group Accredited Practising Dietitian for personalised support and more information. Our Team is here to help Aged Care Homes, Childcare centres, NDIS Participants, and individuals & families within our Clinic.