Canned chickpeas deliver 6 grams of protein and 5 grams of fiber in just a half-cup serving.This shelf-stable legume needs no soaking or cooking, making healthy eating easier on busy days.Chickpeas work in everything from hummus and salads to baked goods and savory \u201ctuna\u201d salad.<\/p>\n
It\u2019s not just you: Trips to the grocery store are getting more and more expensive. A recent survey found that 53% of Americans say rising grocery costs are a significant source of stress. But there\u2019s one item I can always count on to dial down the sticker shock at checkout: canned chickpeas. I can find a can for $1 or less at many stores (I\u2019ve had luck at Aldi and Trader Joe\u2019s), and if I have a can of chickpeas in my pantry, I have the peace of mind of knowing I\u2019m already halfway to dinner.\n<\/p>\n
Ever since I visited my first falafel cart more than two decades ago, chickpeas have been my favorite comfort food<\/a>. I could (and often do) eat hummus every day of the week and never get bored. My chickpea obsession has led me to experiment with these all-star legumes in just about every form\u2014roasted until crispy for salads, mashed into vegan \u201ctuna\u201d salad for sandwiches or even blended into cookie dough for a sneaky-healthy dessert. Over the years, this humble legume has become a permanent fixture on my grocery list.\n<\/p>\n Chickpeas aren\u2019t just delicious and affordable. They are also among the healthiest foods out there. The legumes are a cornerstone of the Mediterranean diet, which consistently ranks among the healthiest eating patterns in the world. It\u2019s linked to benefits like improved heart health, better brain function and a longer life.\n<\/p>\n But here\u2019s what people don\u2019t always realize: Eating the Mediterranean way doesn\u2019t have to be expensive or complicated. The diet emphasizes common whole foods such as vegetables, fruits, whole grains, legumes, nuts and olive oil. And when it comes to affordable, nutritious staples that deliver on both convenience and taste, canned chickpeas are my top pick.\n<\/p>\n Why Canned Chickpeas Are So Great A half-cup serving of canned chickpeas delivers about 6 grams of plant-based protein<\/a>\u2014impressive for a food that costs less than a dollar. That protein matters, especially on the Mediterranean diet, where plant foods take center stage. \u201cHigher intakes of plant-based protein have been linked to a number of health benefits, including reduced risk of type 2 diabetes, kidney disease, chronic inflammation and even certain cancers,\u201d says Avery Zenker, RD<\/a>.\u00a0\n<\/p>\n Even small shifts can make a difference. Research suggests that replacing just 3% of animal protein with plant protein is associated with a 10% reduction in mortality risk. Plant-based protein sources like chickpeas also come with a built-in bonus: fiber\u2014something animal proteins lack entirely.\u00a0\n<\/p>\n They\u2019re Incredibly Versatile <\/p>\n One reason I never tire of chickpeas is that they work in a huge variety of dishes. Their mild, slightly nutty flavor means they blend seamlessly into both sweet and savory recipes. I make homemade hummus at least once a week (it\u2019s tastier and cheaper than store-bought), but chickpeas also shine in soups, stews, salads, curries and grain bowls. When I\u2019m craving something heartier, I mash them into chickpea cutlets. For snacking, I roast them with spices until crunchy\u2014they\u2019re a satisfying alternative to croutons on salads.\u00a0\n<\/p>\n Adiana Castro, M.S., RDN<\/a>, even uses them in dessert: \u201cI like to power up the nutrition and make a chickpea cookie dough,\u201d she says. \u201cBlend garbanzo beans, cashews, rolled oats, salt, chocolate chips, vanilla extract and maple syrup and serve in less than 10 minutes!\u201d\n<\/p>\n They\u2019re Packed with Fiber <\/p>\n That same half-cup of chickpeas contains about 5 grams of fiber\u2014a nutrient most Americans fall short on. According to the American Heart Association, roughly 95% of the U.S. population doesn\u2019t meet daily fiber recommendations, with most people eating only 10 to 15 grams per day instead of the recommended 25 to 35 grams.\u00a0\n<\/p>\n Adding chickpeas is an easy way to close that gap. \u201cFiber is the food for the probiotics in our microbiome,\u201d explains Castro. \u201cWhen they are able to eat the fiber they need, the microbiome is balanced; it can promote health.\u201d Beyond gut health, fiber supports heart health<\/a> by helping to reduce blood pressure, LDL cholesterol and post-meal blood sugar spikes, which are all risk factors for cardiovascular disease.\u00a0\n<\/p>\n Zenker notes that people who eat more than 30 different plant foods per week tend to have a more diverse gut microbiome, which produces beneficial compounds like short-chain fatty acids that have anti-inflammatory effects throughout the body.\n<\/p>\n They\u2019re Supremely Convenient <\/p>\n Unlike dried beans, which require overnight soaking and lengthy cooking times, canned chickpeas are ready when you are. Just drain, rinse and toss them into whatever you\u2019re making. That convenience factor is a game-changer for busy weeknights when cooking from scratch feels impossible. \u201cCanned chickpeas are a quick and convenient option for people short on time or energy,\u201d says Zenker.\u00a0\n<\/p>\n Castro agrees, noting that removing barriers like prep time makes healthy habits more sustainable: \u201cIf you are able to save time by not having to cook, the likelihood of that eating habit becoming part of your daily routine grows exponentially.\u201d Plus, canned chickpeas are shelf-stable, so you can stock up without worrying about them going bad. I always keep several cans in my pantry for those days when I need a nutritious meal but don\u2019t have the bandwidth to plan one.\n<\/p>\n Meal Plan to Try 7-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian<\/p>\n <\/a><\/p>\n Our Expert Take <\/p>\n The Mediterranean diet has a reputation for being one of the healthiest ways to eat, and for good reason\u2014it\u2019s associated with better heart health, improved brain function and a reduced risk of other chronic diseases. But you don\u2019t need a big budget or hours in the kitchen to make it work. Canned chickpeas prove that eating well can be affordable, convenient and delicious all at once. With their impressive protein and fiber content<\/a>, endless versatility and zero-prep convenience, they\u2019ve earned a permanent spot in my pantry.\n<\/p>\n As Castro puts it, the Mediterranean diet is followed by certain Blue Zone populations \u201cwhere reaching 100 years of age is common.\u201d If a $1 can of chickpeas can help me eat more like the longest-lived people on earth, I\u2019ll happily grab a can every time I shop.<\/p>\n","protected":false},"excerpt":{"rendered":"Canned chickpeas deliver 6 grams of protein and 5 grams of fiber in just a half-cup serving.This shelf-stable…\n","protected":false},"author":2,"featured_media":248859,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":{"0":"post-248858","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-ie","10":"tag-ireland","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/248858","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=248858"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/248858\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/248859"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=248858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=248858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=248858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n They\u2019re a Plant-Based Protein Powerhouse <\/p>\n
\n<\/p>\n