Wondrous Nature’s Gift: Wholesome Chickpea, Part 1 of 3

Economical, nutrition-packed, environmentally friendly, and adaptable in the kitchen, the humble chickpeas are among the oldest cultivated plants in existence and the world’s second widely grown legume after soybeans. In recent years, due to the fast-increasing demand for plant-based health foods, the popularity of chickpeas has made it one of the leading ingredients in vegan dishes, as consumers have come to appreciate its nutritional benefits and versatility. Chickpea leaves have a significantly higher mineral content compared to cabbage leaves or spinach.

Like other plants in the legume family, symbiotic bacteria that live in the nodules along the roots of the chickpea plant can fix the inactive nitrogen from the air into an organic form, which plants need in order to grow. Therefore, farmers can use eco-friendly farming practices, as they do not need to keep animal-people for livestock integration to improve their soils or buy nitrogen fertilizers that are produced by burning fossil fuels. The chickpea plant will do the job nicely.

From a health perspective, chickpeas are a nutritional powerhouse and have many health benefits. They have sufficient protein containing about 19% in dry beans and about 10% after boiling. Chickpeas are also rich in fiber, and one cup of chickpeas offers more than 44% of the recommended daily fiber intake. The protein and fiber in chickpeas help to reduce appetite and thus can assist with weight management. Chickpeas are also high in resistant starch, which promotes digestive health and regulates blood sugar.

For consumers, chickpeas are inexpensive, versatile, and nutritious. They are widely used in Indian and South Asian cuisines, including confectionery, desserts, and chutneys. The growing international vegan community has developed numerous sweet and savory vegan recipes around aquafaba, including vegan meringue, vegan macarons, vegan pavlovas, vegan mayonnaise, vegan whipped cream, and lots more.