Vegan Chickpea Stirfry Bowl Recipe - gluten free - dairy free (2024)

FAQs

Are chickpeas good for you? ›

Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health.

Yes, chickpeas are gluten-free. Chickpeas have many other names, including garbanzo beans, garbanzo, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans and cece beans. The most common variety of chickpea is a beige, tan color, but they can also be black, green, or red.

While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C and phosphorus.

Chickpea intolerance. Even if you don't suffer from chickpea allergy, you may experience symptoms because of chickpea intolerance. Chickpeas intolerance arises when we lack the enzyme required to digest it. This leads to fermentation in the large intestines and gastrointestinal symptoms like bloating and stomach ache.

Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol.

Hummus is usually gluten-free, but not always. Traditional hummus is naturally gluten-free as are most brands such as Sabra Hummus. There are reports out there of certain brands either including flour in their hummus or just declaring that their hummus may contain wheat and/or is made on shared equipment.

Ingredients like Greek yogurt, raspberries, chickpeas and garlic are both gut-healthy and anti-inflammatory foods. This means these snacks can help aid in healthy digestion as well as relieve symptoms of inflammation like joint stiffness, mental fog and high blood pressure.

Oat Flour: This is also a gluten free option (usually)! Oat flour has a similar taste to chickpea flour. They are both a bit heartier. One difference when replacing chickpea flour with oat flour is the amount you will need.

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup.

What to pair chickpeas with to make a complete protein? ›

Originally Answered: How do I make chickpeas a complete protein source? Mix them with either a whole grain or a nut/seed of some sort. Any combination of legumes and whole grains, or legumes and nuts or seeds, will make a “complete” protein that contains all the essential amino acids found in meat or dairy.

Unlike other types of canned beans, chickpeas — also known as garbanzo beans — can obtain a dry and crunchy texture, and sometimes nut-like taste. Plus, aside from the convenience of them, they're super healthy as they're packed with plant protein and fiber.

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

3 Tablespoons (about 2 ounces) of chickpea flour packs slightly more folate than half of your daily needs, more than 3 times the amount of iron found in one egg, provides about 6 grams of dietary fiber (which eggs don't carry any of) and about 13 grams of protein (an egg only contains 7).