Vegetarian and looking for a good source of protein that helps you lose weight? Chickpeas are your go to vegetarian protein source that are also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine. Chickpeas are a must eat food item that should be a part of your daily diet.
Being nutritionally dense they also promote weight loss as they contain lower levels of fat as compared to their non-vegetarian protein counterparts. According to various studies adding protein & fiber to your diet may help tame hunger, as they take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories, which could help you lose weight.
1 bowl of cooked chickpeas can fulfill approximately 20 % of your daily protein requirement.
Control Diabetes: Due to the low glycemic index of Besan, it is a great food for diabetics. Use it in your rotis, parathas as a replacement for flour. Glycemic index of chickpea is just 10.
Improve Heart Health: Besan has a high soluble fiber content and is beneficial for heart health. It is also endorsed by the Heart Care Foundation.
Alternate for Gluten: Since besan does not contain gluten, it is a great substitute to wheat and gluten containing grains, for those people that are allergic to gluten.
Here are some easy ways to add chickpea to your diet:
Dhokla: Popular snack in India Dhokla is healthy, filling and tasty.The cooking procedure requires fermentation of the flour which actually enhances its nutritive value. Two medium pieces of steamed, home-made dhokla contain about 45 calories.
Chila: The nutty flavor and taste of Besan or chickpea flour makes it a tasty breakfast option. Besan flour is naturally higher in protein than wheat-based flours. Make the batter for Besan pancake or Chila with curd or milk; add vegetables and pan-grill with minimal oil. Have it with a glass of low fat milk or curd.
Chaat: Chickpea chaat is easy to prepare. Take boiled chickpea, add raw, chopped onion & tomatoe. Sprinkle some black pepper, salt and squeeze fresh lime on top. It is the freshest & healthiest food you can snack on. A bowl of chickpea chaat contains approximately 120 calories.
Chickpea Salad: Here is a simple recipe of a Mediterranean chickpea salad. Add finely chopped raw red bell peppers, onions, cucumber and tomatoes to a bowl of pre-boiled chickpeas. For dressing use vinegar, lime, yougurt , crushed garlic, salt and pepper. Mix them together and sprinkle feta cheese on top,
Spicy Chickpea Soup: Make this instant spicy chickpea soup at home. Heat the oil in the pressure cooker and sauté garlic, onion till it turn pinkish in colour. Add pre-boiled chickpeas, tomatoes, salt , cardamon powder, cumin seeds, 3 cups of hot water and wait for a single whistle.Serve it hot with coriander leaves. A bowl of this soup contains approximately 160 calories.
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