Chickpeas, commonly known as garbanzo beans, are in the legume family and are used in many culinary creations because of their delicious nut-like flavor and versatility. Keep reading to find out why we love chickpeas!

1. Shop Canadian!

Did you know that Canada is one of the top exporters of chickpeas worldwide?1 They are grown in southern parts of Alberta and Saskatchewan. This provides an excellent opportunity to shop locally – look for the statements “Product of Canada” or “Made in Canada” on the package to choose Canadian chickpeas! 1

2. Fill Up on Fiber

Chickpeas have a very high fiber content, at 7 grams per ¾ cup. </2> Fiber is great for helping us to feel satiated throughout the day. Chickpeas also have a low glycemic index, meaning their carbohydrates are digested and absorbed more slowly, causing a slower rise in blood sugar.2 </2>

3. Get Plenty of Plant Protein

Did you know that you can get protein from plants? Get a whopping 8 grams of protein per ¾ cups of chickpeas. Protein is another satiating nutrient that helps us to feel fuller longer.2 </2>

4. Be Budget-Friendly

We looked at our local Loblaws website to gather some real data on food prices. One cup of chickpeas will run you less than a dollar. When comparing the dollar amount when it comes to consuming protein, we found that it costs around 40 cents to receive 25 grams protein worth of dry chickpeas, compared to $1.25 to receive 25 grams protein worth of chicken. 3 </3>

5. Easy-Peasy Preparation

You can prepare chickpeas either canned or dried. To prepare dried chickpeas for cooking, simply place them in a large bowl and cover them completely with cold water.4 Allow to soak overnight, or about 12 hours. Not only does soaking make chickpeas quicker to cook, it makes them more digestible and improves their nutritional value. Soaking helps to reduce the natural amount of phytate present in chickpeas. Phytates bind to nutrients like iron and calcium, which can reduce their bioavailability. By soaking dry chickpeas, more of these nutrients become available for your body to absorb – this is especially helpful for vegetarians and vegans!4 Canned chickpeas are very convenient, and best of all, they are ready-to-use!

Spicy Roasted Chickpeas Recipe 5

Ingredients
• 2 15-ounce cans chickpeas, thoroughly drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ teaspoon cayenne pepper
• ½ teaspoon salt

Instructions
1. Heat the oven to 400°F and arrange a rack in the middle.
2. Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated. Spread the chickpeas in an even layer on a rimmed baking sheet and bake until crisp, about 30 to 40 minutes.

1. Guidelines for Product of Canada and Made in Canada Claims (2015) http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/origin/eng/1393622222140/1393622515592?chap=5
2. Canadian Nutrient File https://food-nutrition.canada.ca/cnf-fce/newSearch-nouvelleRecherche.do?action=new_nouveau
3. Loblaws Canada https://www.loblaws.ca/
4. Chickpeas (2016) http://dietitianwithoutborders.com/chickpeas/
5. Spicy Roasted Chickpeas https://www.chowhound.com/recipes/spicy-oven-roasted-chickpeas-30368

Monday, November 26, 2018 in , ,
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