Plant-based foods › Cooked chickpeas
Chickpeas on a plant-based diet
Chickpeas are an endlessly useful pulse: a good source of protein, iron and zinc, with a little calcium and choline too. Whether roasted, blended into hummus or simmered into a curry, they cover a lot of ground.
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Chickpeas bring protein and non-haem iron along with zinc and choline, a nutrient plant-based diets often overlook. The aquafaba (tin water) even whips like egg white, which is a handy bonus for baking.
How to get the most from it
Serve them with something vitamin C-rich to lift the iron, and lean on gram (chickpea) flour for socca, pancakes and batters when you want the same nutrition in a different form. Roasting makes a crunchy, savoury snack.
Cooked chickpeas nutrition
| Nutrient | Per 1 cup cooked (164g) | % of RNI |
|---|---|---|
| Iron | 4.74mg | 54% |
| Calcium | 80.4mg | 11% |
| Zinc | 2.51mg | 36% |
| Protein | 14.5g | 32% |
| Choline | 70.2mg | 18% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
What it covers on your watch-list
Recipes with Cooked chickpeas
- Chickpea and spinach curry
- Hummus and flatbread plate
- Bulgur, chickpea and pistachio salad (Plus)
- Chickpea and avocado salad
- Chana masala (Plus)
- Rainbow buddha bowl (Plus)
- Chard and chickpea stew (Plus)
Common questions
Is hummus good for you?
Yes. Hummus combines chickpeas and tahini, so it brings protein, iron and calcium together. It is a genuinely useful everyday dip and spread.
Are chickpeas high in protein?
They are a good source, especially eaten regularly and alongside grains. They also add fibre, iron and zinc.