Ask any vegan what some of their top staple food items are, and we're 99.9 % sure that chickpeas (garbanzo beans) will be right up there. And for a good reason!
Chickpeas have crawled into our hearts and stomachs and established itself as an ingredient we cannot live without. It's the cool kid on the block that everyone loves to hang out with, and its nutty and crunchy taste is a real crowd-pleaser.
Not only are chickpeas versatile and tasty, but healthy might be its middle name!
Chickpeas are packed with vitamins, minerals, protein, and fiber, making it a fantastic ingredient to add to your diet and improve overall health.
Health Benefits of Chickpeas
It Is Rich In Fiber
1 Cup of chickpeas offers 12.5 grams of fiber, which is almost half of the recommended daily suggested fiber intake. Fiber keeps you feeling fuller for longer, helps to maintain a healthy weight, regulates blood sugar levels, and aid digestion.
Excellent Plant Protein Source
1 Cup of chickpeas will provide you with 14.5 grams of protein. Although not as much as chicken, it is an excellent protein alternative and contains many other beneficial nutrients animal protein doesn't offer. Protein also helps fill you up and maintain a healthy weight. It provides essential amino acids for muscle strength and bone health.
High in Essential Vitamins and Minerals
Chickpeas are a great source of magnesium, potassium, zinc, folate, iron, and Vitamin B, which all offer their respective benefits and functions within the body. These nutrients are also essential to protect against chronic diseases and cancers.
An Inexpensive Stalwart
Chickpeas are a very affordable source of protein and are widely available canned or dried. They are versatile and can be used in many dishes, from breakfast to dinner to snacks. It never disappoints! Just like in this recipe where we paired it with avocado and bread for a perfectly balanced meal. Yum!!
Teryaki Chickpea and Avo Toast Recipe
This recipe will become an obsession whether you enjoy this for breakfast, lunch, or a quick dinner. The roasted chickpeas' sweet and savory flavors paired with avocado make for a delicious, healthy combo.
Ingredients:
For one serving:
- 1-2 slices of toasted bread
- 1/2 avocado smashed with a fork with a pinch of salt
- 1/2 cup chickpeas canned or cooked
- Sesame seeds for garnish
For chickpea marinade:
- 1-2 Soy sauce
- 1/2 Tsp sesame oil
- 1 Tsp coconut sugar or maple syrup
- Pinch of turmeric
- Pinch of garlic powder
- Pepper flakes
Directions:
- Heat olive oil in a pan and add the chickpeas.
- Add all the marinade ingredients and cook until a glaze forms and covers the chickpeas
- Add smashed avocado to toast, top with the chickpeas and garnish with sesame seeds.
- ENJOY!