Chickpeas

What are Chickpeas?

• Chickpeas, or garbanzo beans, are a member of the legume family that are very nutritious. Chickpeas are packed full of fiber, protein, vitamins, and minerals that help aid in digestion and reduce the risk of other diseases.

• Chickpeas contain eight essential amino acids (proteins) that help the body function properly.

• Chickpeas are a great source of plant protein and are naturally gluten-free.

• Chickpeas help to prevent constipation and promote a healthy gut due to the high fiber content. [1] 

• When consumed in a nutritionally balanced diet, chickpeas can help lower the risk of chronic diseases such as heart disease, diabetes, obesity, and high cholesterol. [3]

• Chickpeas are beneficial in helping to feel fuller longer due to their high fiber and protein content. 

• Chickpeas are incredibly versatile in how easily they can be incorporated to increase the nutrient content in many different dishes and appeal to many sensory preferences depending on their preparation (i.e. crunchy, creamy, soft, chewy).

Nutrient Breakdown

Chickpeas are a great source of:

• Protein

• Fiber

• Iron

• Zinc

• Phosphorus

• Vitamin A

• Vitamine C

• Vitamin E

• Vitamin B6

• Vitamin B9 (Folate)

• Vitamin B12

• Manganese

• Copper

• Potassium

• Choline

Foods Containing Chickpeas

Chickpeas are extremely versatile in how they can be served and prepared. Chickpeas can differ in the texture which may be more suitable to your child such as having a crunchy texture from being roasted, a mushed texture thicker in consistency, or softer and more chewy as they come just as they come.

• Hummus (try the ANL beet hummus!)

• Chickpea Pasta (i.e. Banza)

  • Check out our GFCF Mac & Cheese recipe featuring Banza pasta!

• Crispy Chickpeas

• Chickpea Noodle Soup

• Chickpea Pot Pie

• Falafel

• Chocolate Covered Chickpeas (i.e. Lebby or The Good Bean)

• Biena Chickpea Snacks

• Chickpea Puffs (i.e. Hippeas)

Chickpea Alternatives

If your child doesn’t like chickpeas yet or they are sensitive to them, here are some alternatives that are similar in nutritional value! 

• Black Beans

• Lentils

• Green Peas

• Soybeans or edamame

• Cannellini Beans

• Nuts: peanuts, cashews

• Quinoa

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Chickpeas & Autism in the Research

Chickpeas and Constipation

• Chickpeas contain a high content of dietary fiber. This high fiber content can help reduce/prevent constipation and improve GI function in children with Autism. The fiber provided by chickpeas increases the amount of healthy bacteria in the gut to improve digestion. [2] 

• References

  Description text goes here[1] Chickpeas (garbanzo beans). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/. Published July 6, 2021. Accessed February 1, 2022. 

  [2] Sanctuary MR, Kain JN, Angkustsiri K, German JB. Dietary Considerations in Autism Spectrum Disorders: The Potential Role of Protein Digestion and Microbial Putrefaction in the Gut-Brain Axis. Front Nutr. 2018;5:40. Published 2018 May 18. doi:10.3389/fnut.2018.00040

  [3] Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016;8(12):766. Published 2016 Nov 29. doi:10.3390/nu8120766

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Allison Washington