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Choose Chickpeas
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Choose Chickpeas
Choose Chickpeas

Choosing chickpeas can help you reach your healthy eating goals while providing you with fiber, protein, and nutrients including folate. Chickpeas, also called garbanzo beans, are filling and have a starchy texture, but contain no fat, salt, or cholesterol.

Chickpeas are the most widely eaten legume in the world. Legumes are seeds found in pods that hang from the stems of certain plants. At the grocery store, choose chickpeas canned with less sodium, or choose dried chickpeas that are dry, firm, clean, uniform in color, and not shriveled.

Add chickpeas to salads or vegetable soups, or make your own hummus, a spread made from chickpeas, tahini (sesame seed paste), olive oil, lemon juice, garlic, and other ingredients. Our recipe is from Maya's Secrets, available from the American Cancer Society bookstore in English and Spanish.

Recipe: Hummus

Serve this hummus with toasted whole wheat pita bread cut into triangles, or eat it with fresh carrots, cucumber, celery, jicama, and other vegetables. Tahini can be found in most supermarkets. This dish makes a great appetizer or mid-afternoon snack.

Chickpeas, 1 (15-ounce) can, drained
Low-fat plain yogurt, ½ cup
Tahini, 1 tablespoon
Garlic, 1 clove
Freshly squeezed lime juice, 1 tablespoon
Extra-virgin olive oil, 2 tablespoons
Paprika, 1 teaspoon
Dried oregano, pinch
Salt, ½ teaspoon, or to taste

Combine all the ingredients in a food processor and mix for 2 minutes until smooth. Add salt to taste.

Serves 6

Per serving:
Calories, 138
Total fat, 7.3g
Saturated fat, 1.1 g
Transfat, 0.0 g
Polyunsaturated fat, 1.6 g
Monounsaturated fat, 4.1 g
Total carbohydrate, 14 g
Dietary fiber, 4 g
Sugars, 4 g
Protein, 5 g
Sodium, 283 mg
American Cancer Society Bookstore
American Cancer Society Bookstore
Order cookbooks and other great books from the American Cancer Society bookstore.