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Tags: chickpeas | magnesium | fiber | vegan
OPINION

Chickpeas: Essential Gem for Your Diet

Kelly Springer, RD By Tuesday, 25 August 2015 04:46 PM EDT Current | Bio | Archive

Chickpeas are a hidden gem. They’re usually small, round, and beige. But they also come in black, green, and red — who would have thought?!

In one cup of chickpeas, there are 15 grams of protein and 13 grams of fiber. Protein and fiber help you to stay full longer and aid in your digestive health.

Being full longer will help in weight management and weight loss along with physical activity.

Along with the protein and fiber, a cup of chickpeas contains only 4 grams of fat, no cholesterol, and just 2 percent of your daily salt intake.

Chickpeas are essential vegan and gluten free food, providing 50 percent of our daily potassium needs, 21 percent of calcium, and 69 percent of iron — which is the number one mineral deficiency in the United States.

In addition, chickpeas have 55 percent of your vitamin B6 and 57 percent of your daily magnesium needs.

Because they are so high in fiber and minerals, chickpeas help prevent diabetes and aid in bone health. The combination of iron, calcium, magnesium, and vitamin K helps build and maintain bone strength.

Lastly, because they have so little sodium, chickpeas help lower your blood pressure naturally!

For more information, contact us today www.kellyschoice.org and follow us on twitter.com/kellyschoicellc; facebook.com/kchoicellc; Instagram @kellyschoicenutrition; you tube- subscribe at Kelly’s Choice




Recipe: Confetti Quinoa and Chickpea Lettuce Wraps

Serving Size: Serves 2-4

Ingredients
2 cups cooked quinoa
1 1/2 cups cooked chickpeas
1 cup diced bell pepper
1 cup shredded kale
1 cup diced carrots
1 cup diced celery
2 tbsp chopped chives
2 tbsp lemon juice
2 tbsp hemp oil (olive, avocado, flax, or sacha inchi oils are also fine)
1 tsp dijon mustard
Sea salt to taste
Black pepper to taste
16 romaine lettuce leaves

Instructions
1.1. Mix the quinoa, chickpeas, pepper, kale, carrots, celery, and chives together.
2.2. Whisk together the oil, lemon, salt, and pepper. Pour this dressing over the quinoa mixture.
3.3. Stuff quinoa salad into romaine leaves and serve!


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KellySpringer
Chickpeas are a hidden gem. They’re usually small, round, and beige. But they also come in black, green, and red — who would have thought?!
chickpeas, magnesium, fiber, vegan
333
2015-46-25
Tuesday, 25 August 2015 04:46 PM
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