By Chickpeas, or garbanzo beans, are versatile and nutrient-dense legumes that can be used in various dishes, including curries. Curries are a popular dish in many cultures, and by incorporating chickpeas into your curry, you can increase its nutritional value and reap numerous health benefits.
In this breakdown, we will explore the health benefits of chickpeas and curry and some tips for incorporating chickpeas into your favourite curry dishes.
One: Nutritional benefits of chickpeas
Chickpeas are a rich source of nutrients, including protein, fibre, vitamins, and minerals. One cup (164 grams) of cooked chickpeas contains approximately:
- 15 grams of protein
- 12 grams of dietary fibre
- 269 calories
- 4 grams of fat
- 45 grams of carbohydrates
- 84% of the daily value (DV) for manganese
- 71% of the DV for folate
- 29% of the DV for iron
- 28% of the DV for phosphorus
- 26% of the DV for copper
- 17% of the DV for zinc
Two: Health Benefits of chickpeas
The high nutrient content of chickpeas makes them a beneficial food for a variety of health reasons. Some of the health benefits of chickpeas include:
- Promoting digestive health: The high fibre content in chickpeas can help regulate digestion and prevent constipation. The fibre in chickpeas can also promote the growth of healthy gut bacteria.
- Reducing inflammation: Chickpeas contain anti-inflammatory compounds, such as saponins and polyphenols, which can help reduce inflammation in the body and lower the risk of chronic diseases such as heart disease and cancer.
- Supporting heart health: Chickpeas’ high fibre and protein content can help lower cholesterol levels and reduce the risk of heart disease. Chickpeas also contain potassium, which is essential for maintaining healthy blood pressure levels.
- Managing blood sugar levels: The fibre and protein in chickpeas can help regulate blood sugar levels and prevent spikes in insulin. This makes chickpeas a beneficial food for individuals with diabetes or those at risk of developing diabetes.
- Promoting weight loss: Chickpeas’ high fibre and protein content can help promote feelings of fullness and reduce cravings, making them a beneficial food for weight loss.
Three: Health benefits of curry
Curry is a flavorful and nutritious dish with numerous health benefits. Some of the health benefits of curry include:
- Reducing inflammation: Many curry spices, such as turmeric, ginger, and cumin, contain anti-inflammatory compounds that can help reduce inflammation and lower the risk of chronic diseases.
- Supporting digestion: Curry spices can help promote healthy digestion by stimulating the production of digestive enzymes and promoting the growth of healthy gut bacteria.
- Boosting immunity: Curry spices such as garlic, ginger, and cumin can help boost the immune system and reduce the risk of infections and diseases.
- Supporting heart health: Curry spices such as turmeric and cumin can help lower cholesterol levels and reduce the risk of heart disease.
Four: How to incorporate chickpeas into curry
Chickpeas can be easily incorporated into various curry dishes, including traditional Indian and Thai curries. Here are some tips for incorporating chickpeas into your favourite curry recipe:
- Swap out meat for chickpeas: Instead of meat in your curry, use chickpeas as a vegetarian or vegan protein source.
- Add chickpeas to your existing recipe: Add cooked chickpeas to your favourite curry recipe to
Chick pea, sweet potato & spinach curry
Ingredients
What you need
- 1 tbsp oil
- 1 medium onion, chopped
- 3 cm ginger, grated
- 2 cloves garlic, minced
- 1/2 chilli pepper, chopped
- 1 medium sweet potato, peeled, chopped
- 1/2 tsp tsp of hot pepper
- 1/2 tsp sweet pepper
- 1/2 turmeric
- 400 g can chickpeas
- 150 ml vegetable broth
- 250 ml coconut milk, canned
- 100 g spinach, chopped
Instructions
- Heat the oil in a frying pan, and add the chopped ginger, garlic and chilli pepper.
- Fry, often stirring, for about 3 minutes. Add the peeled and chopped sweet potato, season with salt and fry for another 2 minutes, then add the spices and mix well.
- Next, add the chickpeas and the brine, broth and coconut milk. Mix everything and bring it to a boil.
- Cook for about 15 minutes without covering, stirring every now and again, until the sweet potatoes are soft.
- Finally, add the spinach, mix and remove the heat, and wait until it is wilted. Serve with rice.
Notes
Key Feature
- Dairy-free
- Gluten-free
- Meal prep friendly
- Vegan
- Quick and easy
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