Chickpea salad for weight loss

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    74

This chickpea salad for weight loss provides only 264.27 kCal which can be your ideal low-calorie breakfast or meal. Chickpea is also called garbanzo bean. The chana salad for weight loss is high in protein, fibers but low in carbs. Let’s see how to make this garbanzo bean salad and what is the best time to have this salad.

Benefits of chickpeas

Based on the name of the post, you sure know exactly why this chickpea salad recipe? Chickpea diets can be high in protein, healthy fat, and come in some delicious variations. Beyond the fact that they’re delicious, there are so many other benefits of chickpeas. If you don’t already eat chickpeas themselves, you should start eating them more often. 

From a health perspective, there are so many benefits of chickpeas: from a fat reduction perspective, they’re high in protein, low in saturated fat, and very low in calories. And when they’re already a staple of your diet, those benefits of chickpeas just won’t convince you to get rid of them any sooner.

Chances are, you already knew that they’re good for you in the context of their nutrient content, but did you know that they have loads of other super-beneficial properties? First, let’s talk about fiber: fiber is something that everyone needs, but very few get enough. Chances are, your regular diet has very little to offer in terms of fiber, and you should make sure to include plenty of fiber-rich foods in your diet as much as possible.

Because chickpeas are packed with fiber, chickpeas salad may also be used by people requiring a healthy heart and reduce cholesterol. Cholesterol may raise blood pressure, which is one of the major causes of coronary heart disease. So eat up on some chickpea salads or curries, cutlets, or stir fry – you’re going to be amazed at their nutrient density.

Is chickpeas good for weight loss?

If you do not want to add any fat to your meals, if you are still eating healthy food with lots of nutrients, if you are trying to lose weight, the best foods to consume are foods that are high in fiber but low in fat. Chickpeas come in high fiber content and are very nutritious. 

All you need to do to see if chickpeas are a good choice for your weight loss is to read up on them and make your recipe. You can use chickpea to make anything from laddus, dosa, curry, and then eat them by themselves without additional carbs.

It is versatile enough that you may want to experiment by adding it to a different vegetable dish, or perhaps even a meat dish. The only limitation is the imagination.

Why should you have this chickpea salad for weight loss?

This chickpea salad provides more than 13 grams of protein which is around 25% of the protein requirement of a woman and around 18% of protein required by a man according to individual protein requirements. A diet high in protein provides satiety and hence you lose interest in eating more when your stomach feels full.

The chickpea salad is also low in carbs. It provides only 28 grams of carbs which can be ideally suited in your low-carb diet.

Apart from being high in protein and low in carbs, this chickpea salad is also high in fiber and can provide around half the daily fiber required by an adult female and around 40% of the daily requirements of fiber of a male in a single serving.

Best time to have a chickpeas salad for weight loss

If you are on a low-calorie diet, it is recommended to have this garbanzo bean salad at breakfast or dinner. If you are not on any weight loss diet, you can have it anytime when you are hungry. This meal will add little calories to your diet.

The chickpeas are soaked and then pressure cooked in water. There should be sufficient water in the recipe. However, drink lots of water after having this meal to avoid constipation. 

Read more weight loss recipes

Ingredients

Ingredients Of Chickpea Salad for Weight Loss

Nutrition

Macros in garbanzo bean salad

  • Daily Value*
  • Calories in Chickpea salad for weight loss - 264.27 kCal, which is 13.21 % of the daily value for RDA of 2000 kCal.
  • Proteins in Chickpea salad for weight loss - 13.87 gm, that is 18.49 % of the daily value for RDA of 75 gm i.e. 15 % of calories.
  • Protein forms 20.99 % of this garbanzo bean salad.
  • Carb in chickpea salad for weight loss - 28.41 gm, around 10.33 % of the daily value for RDA of 275 gm i.e. 55 % of calories.
  • Carbs form 43.00 % of the calories of this Chickpea salad.
  • Fats in chickpea salad for weight loss - 10 gm, approximately 15.00 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.
  • Fats form 34.06 % of the calories of this garbanzo bean salad.
  • The fiber in this chickpea salad for weight loss - 14.85 gm, nearly 39.08 % of the daily value for RDA of 38 gm,
  • Soluble Fiber - 2.16 gm, roughly 21.60 % of the daily value for RDA of 10 gm,
  • Total Free Sugar - 3.48 gm, which is 5.80 % of the daily value for RDA of 60 gm,
  • Vitamins in garbanzo bean salad
  • Vitamin A - 75.35 mcg, roughly 8.37 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.29 mg, almost 24.17 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.33 mg, which is 25.38 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 1.76 mg, that is 11.00 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.33 mg, around 25.38 % of the daily value for RDA of 1.3 mg,
  • VitaminB7 - 5.92 mcg, almost 19.73 % of the daily value for RDA of 30 mcg,
  • Vitamin B9 - 172.61 mcg, approximately 43.15 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0.16 mcg, nearly 6.67 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 81.35 mg, roughly 203.38 % of the daily value for RDA of 40 mg,
  • Vitamin D - 2.34 mcg, almost 46.80 % of the daily value for RDA of 5 mcg,
  • Vitamin E - 0.84 mg, which is 56.00 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 22.47 mcg, that is 18.73 % of the daily value for RDA of 120 mcg,
  • Minerals in Chickpea salad for weight loss
  • Calcium - 273.39 mg, around 27.34 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 275.49 mg, approximately 39.36 % of the daily value for RDA of 700 mg,
  • Iron - 4.03 mg, nearly 50.38 % of the daily value for RDA of 8 mg,
  • Magnesium - 98.51 mg, roughly 24.63 % of the daily value for RDA of 400 mg,
  • Copper - 480 mcg, almost 53.33 % of the daily value for RDA of 900 mcg,
  • Manganese - 1.43 mg, which is 62.17 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 30 mcg, that is 66.67 % of the daily value for RDA of 45 mcg,
  • Zinc - 1.85 mg, around 16.82 % of the daily value for RDA of 11 mg,
  • Chromium - 30 mcg, approximately 85.71 % of the daily value for RDA of 35 mcg,
  • Selenium - 18.9 mcg, nearly 34.36 % of the daily value for RDA of 55 mcg,
  • Cholesterol - 18.9 mg, that is 75.60 % of the daily value for RDA of 25 mg,
  • Potassium - 691.35 mg, around 14.71 % of the daily value for RDA of 4700 mg,
  • Sodium - 79.05 mg, approximately 5.27 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 96.58 mg, nearly 16.10 % of the daily value for RDA of 600 mg,
  • Omega 6 - 1199.58 mg, roughly 199.93 % of the daily value for RDA of 600 mg
  • The above RDA values are for a healthy mature individual with the presumption of 2000 kCal energy wants and could change as per sexuality, age, and basic activities. The nutritionary values of this Chickpea salad for weight loss are estimated. and tend not to include nutrition from ingredients measured below 1 gm. Readers may assess the nutritionary values to their satisfaction depending on the local food records along with RDA values as set by the regional health authorities updated from time to time.

    Cooking method

    Let’s make chickpea salad for weight loss. This should be easy once all the ingredients are in place.

    Step 1

    If you are a vegan you can skip curd and add almond curd, soya curd, or cashew curd too. Alternatively, you can add avocado or other recipes. You can also have these chickpeas stir-fried too.

    Step 2

    Take a bowl to add chickpeas, wash it 2 - 3 times, add enough water and soak it for 10 hours.

    Step 3

    Wash it again and add water to chickpeas add salt, cinnamon stick, cook it until 3 - 4 whistle came.

    Step 4

    Wash and chop all the veggies finely.

    Step 5

    Once chickpeas are cooked properly separate the water and chickpeas.

    Step 6

    Take a pan to add ½ tsp ghee, add cumin seeds and onion,Green chili paste fry for 2 - 3 min.

    Step 7

    Then add coriander powder, turmeric, boiled chickpeas, capsicum. Fry for 2 - 3 min.

    Step 8

    Then add salt, red chili flakes, and oregano seasoning fry for 2 min.

    Step 9

    Take a bowl add curd and 1 chopped cucumber. Mix well.

    Step 10

    Top of it add the remaining ½ portion of chickpeas salad.

    Step 11

    Our Healthy high protein salad is ready to serve.

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