Tasty Chickpea salad for weight loss

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    589

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 chickpea 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 in Chickpea salad for weight loss compared with male and female DRI (Dietary Reference Intake)

Serving size: 1 bowl chickpea salad 

Calories in chickpea salad for weight loss

Calories in chickpea salad for weight loss are 264.27 kCal; as much as 13.21 % of male DRI of 2000 kCal. Therefore, it can attain 17.62 % of female DRI of 1500 kCal.

Protein forms 20.99 % of the calories

Carbs form 43.00 % of the calories in chickpea salad for weight loss.

Fats form 34.06 % of the calories.

Macros in chickpea salad for weight loss

Protein in chickpea salad for weight loss – 13.87 gm, particularly 18.49 % of male DRI of 75 gm. Further, it can complete 24.66 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in chickpea salad for weight loss – 28.41 gm, therefore, is 10.33 % of male DRI of 275 gm. Therefore, it can achieve 13.77 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in chickpea salad for weight loss – 10 gm, notably 15.00 % of male DRI of 66.67 gm. As a result, a woman gets 20.00 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in chickpea salad for weight loss – 14.85 gm, thus is, 39.08 % of male DRI of 38 gm. Consequently, females get 59.40 % of female DRI of 25 gm.

Soluble Fibre – 2.16 gm, particularly 21.60 % of male DRI of 10 gm. Consequently, females will get as much as 21.91 % of female DRI of 9.86 gm.

Total Free Sugar – 3.48 gm, which is not only 5.80 % of male DRI of 60 gm but also 6.96 % of female DRI of 50 gm.

Vitamins in chickpea salad for weight loss

Vitamin A – 75.35 mcg, as much as 8.37 % of male DRI of 900 mcg. Furthermore, women can get as much as 10.76 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.29 mg, particularly 24.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 26.36 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.33 mg, therefore, is 25.38 % of male DRI of 1.3 mg. Besides, women also get 30.00 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.76 mg, notably 11.00 % of male DRI of 16 mg and 12.57 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.33 mg, thus is, 25.38 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 5.92 mcg, therefore, is 19.73 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 172.61 mcg, as much as 43.15 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.16 mcg, particularly 6.67 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 81.35 mg, therefore, is 90.39 % of male DRI of 90 mg. Further, it is 108.47 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 2.34 mcg, notably 46.80 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.84 mg, thus is, 5.60 % of DRI of 15 mg for males and females.

Vitamin K – 22.47 mcg, as much as 18.73 % of male DRI of 120 mcg and 24.97 % of female DRI of 90 mcg.

Minerals in chickpea salad for weight loss

Calcium – 273.39 mg, particularly 27.34 % of DRI of 1000 mg for males and females.

Phosphorus – 275.49 mg, therefore, is 39.36 % of DRI of 700 mg for males and females.

Iron – 4.03 mg, notably 50.38 % of male DRI of 8 mg and 22.39 % of female DRI of 18 mg.

Magnesium – 98.51 mg, thus is, 24.63 % of male DRI of 400 mg and 31.78 % of female DRI of 310 mg.

Copper – 480 mcg, as much as 53.33 % of DRI of 900 mcg for males and females.

Manganese – 1.43 mg, particularly 62.17 % of male DRI of 2.3 mg and 79.44 % of female DRI of 1.8 mg.

Molybdenum – 30 mcg, therefore, is 66.67 % of DRI of 45 mcg for males and females.

Zinc – 1.85 mg, notably 16.82 % of male DRI of 11 mg. At the same time, women get 23.13 % of female DRI of 8 mg.

Chromium – 30 mcg, thus is, 85.71 % of male DRI of 35 mcg. Besides, women too get 120.00 % of female DRI of 25 mcg.

Selenium – 18.9 mcg, as much as 34.36 % of DRI of 55 mcg for males and females.

Cholesterol – 18.9 mg,

Potassium – 691.35 mg, as much as 14.71 % of DRI of 4700 mg for males and females.

Sodium – 79.05 mg, particularly 5.27 % of DRI of 1500 mg for males and females.

Omega 3 – 96.58 mg, therefore, is 16.10 % of DRI of 600 mg for males and females,

Omega 6 – 1199.58 mg, not only 199.93 % of DRI of 600 mg for males and females.

Disclaimer

Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of chickpea salad for weight loss are approximate and may have variance.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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    Directions

    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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