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There are a thousand reasons why you should pick up a bag of chickpeas on your next trip to the supermarket. Rich in complex carbohydrates, it is a low glycemic index food, that is, it provides energy without causing an insulin spike in the blood, reducing the risk of you gaining weight. Fiber, both soluble and insoluble, also helps you feel full easily. But it is the protein that makes this legume (from the same bean family) a good choice to complement the day-to-day menu with the nutrient responsible for gaining and maintaining muscles.
Read more: 10 protein soup recipes that help gain muscle mass
If you usually consume chickpeas only in salad form, you will be surprised by the versatility of this ingredient, it can be used in various preparations. Being of plant origin, chickpea protein is considered incomplete. But, combined with rice, this flaw is repaired. “These two foods, together, form a combination of essential amino acids close to that of meat protein, with a high biological value”, explains Maria Cecília Corsi, nutritionist and owner of the clinic and bistro Liv Light.
According to nutritionist Patrícia Davidson, from Rio de Janeiro, a review of studies on the legume published in the scientific journal British Journal Nutrition confirmed the presence not only of the aforementioned nutrients but also of important amounts of minerals (magnesium, copper, iron and manganese) and vitamins B1 and B6 and folic acid. Even more: chickpeas have beta-sitosterol, which, in addition to strengthening our defenses, reduces cortisol levels – a hormone related to binge eating and the accumulation of fat in the abdominal area.
Insider: Make this Chickpea Broccoli Pesto Sauce
Conclusion: it is a food that not only facilitates weight loss it also prevents the formation of new stores around the waist. So, include it in your shopping list and enjoy our recipes:
1. Hamburger with spinach
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Click here to learn how to make this dish.
2. Chickpea flour
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learn to do this super versatile preparation.
3. Spicy snack
write down the step by step of this tasty and healthy snack.
4. Mushroom quiche
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This quiche is delicious and easy to do!
5. Baked falafel
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You’re going to love this tasty and super nutritious dish. see the recipe!
6. Soup with quinoa
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check out how to prepare this dish!
7. Cupcake with semisweet chocolate
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this recipe It will make your snacks much more delicious!
8. Lentil soup
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Light and tasty, it is a great option to increase your diet. Check it step by step!
9. Spaghetti with funghi secchi
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You will be impressed with this preparation!
10. Chickpea paste sandwich with chicken and cucumber
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Great option to kill hunger after training. know how to make!
11. Waffle
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For a different breakfast full of proteins! see the recipe.
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