Dt. Natasha Mohan
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Table of Contents
chickpeas weight loss recipes
Introduction
Chickpeas considered ideal for weight loss because it hit a sweet spot of weight loss diet which is filling for long time and low calorie but nutrient dense.
Chickpea is best source plant – based source which is type of legume it contains the combination of fiber and protein which is ultimatum for weight loss.
Benefits of chickpeas for weight loss
- High fiber – Chickpea has good amount of fiber which slows digestion that keeps you full for longer time that reduces cravings which help in fewer calorie naturally.
- Rich in plant protein – Protein content increase the feeling of full that curbs hunger which help in preserves lean muscle and support fat loss while keeping metabolism strong.
- Low glycaemic index – Chickpeas digest gradually that help in slow glucose release in bloodstream which prevents sudden blood sugar spikes and crashes.
- Support gut health – Fiber and protein combination make gut health suitable for gut bacteria that improve digestion and appetite control which all support weight management.
- Reduces overall calorie intake – Regular intake of chickpea tends to feel satiety that eat fewer total calories throughout the day.
Healthy chickpeas weight loss recipes
1. Chickpea Salad Bowl (Mediterranean Style)
Ingredients
- 1 cup chickpeas (boiled)
- 1 cucumber, diced
- 1 tomato, chopped
- ¼ red onion, finely sliced
- 2 tbsp parsley, chopped
- Juice of 1 lemon
- Salt to taste
- Pepper to taste
Instructions:
- Soak chickpeas for overnight for 8 to 12 hours for better digestion.
- In large bowl mix boiled chickpeas with chopped veggies
- Add spices and last add salt
- Mix with lemon juice and toss well and serve it chilled.
2. Spiced Chickpea Soup
Ingredients:
- 1 cup chickpeas
- 1 carrot, diced
- 1 celery stalk, chopped
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 tomato, chopped
- 1 cup spinach
- 2 tsp of mustard oil
- ½ tsp cumin
- ½ tsp turmeric
- Salt to taste
- Pepper to taste
Instructions
- Boil soaked chickpea in pressure cooker for 4 –5 whistle.
- Heat pans pour oil sauté onion and garlic.
- Add boiled chickpea and tomato and other veggies simmer it for 15 minutes
- Stir in spinach before servings.
3. Roasted Chickpeas Snack
Ingredients:
- 1 cup chickpeas
- 1 tsp mustard oil
- ½ tsp paprika
- ½ tsp garlic powder
- ½ tsp chili powder
- Pinch of salt
Instructions
- Boil over night-soaked chickpea in pressure cooker for 4 – 5 whistles.
- Heat a pan pour oil and toss it with chickpeas and spices.
- Roast for 20 – 25 minutes for crispiness and consistency
- Serve it with curd to add more nutrients.
4. Chickpea Veggie Fry
Ingredients
- 1 cup cooked chickpeas
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 zucchini, chopped
- 2 garlic cloves, minced
- 1 tsp ginger, grated
- 2 tbsp soy sauce
- 1 tsp mustard oil
Instructions
- Heat pans pour oil sauté garlic and ginger.
- Put all veggies in pan add veggies with spices for 5 minutes.
- Add chickpeas with soy sauce than toss it properly to mix.
- Cook it for 5 minutes then serve hot.
Tips for cooking chickpeas for weight loss
- Soak overnight – For better digestion you need to soak chickpea for 8 – 12 hours for overnight sometime chickpea doesn’t suit so it is okay.
- Cook without excess oil – Using excess oil can increase the calorie which can be waste during weight loss journey try to boil or pressure cook chickpea instead of frying.
- Watch portions – ½ to 1 cup cooked chickpeas is enough per meal for weight loss which is sufficient to make you feel filling for long time to avoid overeating.
- Pair with veggies – Combining chickpeas with multiple veggies which increase the nutrients and fiber to full fill the nutrients need and keep you full for long time.
- Choose roasting – For snack time you can roast chickpeas with minimal oil instead of frying chickpeas in oil which can increase the calorie and remove the nutrients.
- Try sprouting – Sprouted chickpeas maximise its nutrients which carry more Paran shakti that heal body internally and support digestion, perfect fit for salad and snacks.
Best times to eat chickpeas for weight loss
- Breakfast – Adding chickpeas in morning breakfast as salad and soup bowl gives you lasting energy that keep you active for noon time.
- Lunch – You can eat chickpeas salad for weight loss at lunch time which stabilizes blood sugar that prevents the afternoon energy crash.
- Snack time – You can eat roasted chickpeas for weight loss as snack with crunch by replacing unhealthy crunch like chips and biscuits.
- Pre workout – Perfect fit for those who hit gym and heavy exercise which gives steady energy from complex carbs without spiking blood sugar.
Conclusion
Chickpeas are versatile in superfood which is superfood perfect fit for weight management. From easy chickpeas weight loss recipes to crunchy roasted chickpeas for weight loss and satisfying for vegan individual with vegan chickpea recipes for weight loss that keep you full which energized and on track with goals.
Yes, but choosing right ingredient which is low in calorie and rich in fiber and protein which allow pasta a fit choice for calorie-controlled diet.
It hardly contains 270 kcal calorie with 15 g protein and 12 g fiber per cup.
Yes, roasted chickpeas are generally low in calorie and best alternative crunchy snack to chips and biscuits
In a week generally 3 to 5 time is ideally enough that depending on your daily calorie and protein needs.
They can cause bloating if you don’t eat without soaking and properly cooked. Start with small portions and drink enough water to support gut health to work properly.
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