Vegan chickpeas salad for weight loss

  • Prep Time
    Soaking 10 hours
  • Cook Time
    15min
  • Serving
    1
  • View
    1,658

A single serving of this vegan chickpeas salad for weight loss gives only 231 kilocalories which may be one of the lowest-calorie solo dinners for you. This chickpeas salad is also high in fiber and beneficial to everyone. The recipe is easy to prepare. If you have cooked chickpeas in advance, the chickpea salad recipe can be made in minutes. One may consider adding this chickpeas salad recipe into their veg diet plans as this gives low calories.

Chickpeas are cultivated in variety, it is also known as Bengal gram, Kabuli chana, Egyptian pea or garbanzo bean. 7500 years old remains of chickpeas have been discovered in the Middle East, which shows that it is one of the oldest cultivated legumes.

Chickpeas is a key ingredient in hummus and curry called chana masala. You can also make its flour by grounding it and use it to make falafel. It is also used in salads, soups, and stews, curries. The chickpea is an important ingredient in Indian Middle Eastern and Mediterranean cuisine. In 2019, India produced 70% of global chickpeas production

To make this chickpeas salad recipe we only need to boil the chickpeas and chop some vegetables. To add flavor, I used fresh coriander leaves and some spices too. Tangy and spicy chickpeas salad is one of the best meals for dinner or you may have it as a snack. Eating chickpeas salad may give you satiety. Whenever I am in rush, I make a bowl of chickpeas salad and my dinner is ready within 10 min. Chickpeas are an easily available legume. If you don’t have chickpeas don’t worry, you can take black chana (brown or green Bengal gram) and still prepare this chickpeas snack.

You can make a variety of recipes with chickpeas. Chickpeas tikka, kabab, chole ki sabzi, chickpeas hummus, etc. are few names you are familiar with. There are various benefits of eating chickpeas which I have described in the frequently asked questions below. So let us look at how to make a chickpeas salad recipe.

Chickpeas Salad Highlights

  1. Chickpeas salad recipe is loaded with nutrients.
  2. High with proteins and fiber. It helps to make you feel full for a longer period. And it is low in calories helps in weight loss. Nearly 15.69% of the daily’s protein and 43.11% of the daily’s fiber requirement is contained in this single serving of chickpeas snack.
  3. Overall chickpeas snack is low in fats. Good for those who are looking for weight loss.
  4. Contains both insoluble and soluble fiber. Insoluble fiber helps to improve digestion, it also helps to prevent constipation.
  5. Chickpeas salad is low GI food; it helps to control blood sugar levels. Especially benefited for those who have diabetic issues.

Vegetarians have very limited options of protein-rich foods, they can add pulses like chana, horse gram, masoor dal, soyabean in their diet. These are high protein vegetarian food. So, let’s start the recipe will see how to make this high protein, high fiber chana salad.

Ingredients

Chickpeas Salad

Nutrition in Chickpeas Salad

Chickpeas Salad nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size: 1 bowl of chickpeas Salad

Calories in chickpeas Salad

Calories in chickpeas Salad are 230.69 kCal; as much as 11.53 % of male DRI of 2000 kCal. Therefore, it can attain 15.38 % of female DRI of 1500 kCal.

Protein forms 20.41 % of the calories

Carbs form 45.27 % of the calories in chickpeas Salad.

Fats form 32.07 % of the calories.

Macros in chickpeas Salad

Protein in chickpeas Salad – 11.77 gm, particularly 15.69 % of male DRI of 75 gm. Further, it can complete 20.92 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in chickpeas Salad – 26.11 gm, therefore, is 9.49 % of male DRI of 275 gm. Therefore, it can achieve 12.66 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in chickpeas Salad – 8.22 gm, notably 12.33 % of male DRI of 66.67 gm. As a result, a woman gets 16.44 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in chickpeas Salad – 16.38 gm, thus is, 43.11 % of male DRI of 38 gm. Consequently, females get 65.52 % of female DRI of 25 gm.

Soluble Fibre – 1.86 gm, particularly 18.60 % of male DRI of 10 gm. Consequently, females will get as much as 18.86 % of female DRI of 9.86 gm.

Total Free Sugar – 1.8 gm, which is not only 3.00 % of male DRI of 60 gm but also 3.60 % of female DRI of 50 gm.

Vitamins in chickpeas Salad

Vitamin A – 69.18 mcg, as much as 7.69 % of male DRI of 900 mcg. Furthermore, women can get as much as 9.88 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.23 mg, particularly 19.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 20.91 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.14 mg, therefore, is 10.77 % of male DRI of 1.3 mg. Besides, women also get 12.73 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.46 mg, notably 9.13 % of male DRI of 16 mg and 10.43 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.28 mg, thus is, 21.54 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 1.83 mcg, therefore, is 6.10 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 153.5 mcg, as much as 38.38 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 16.73 mg, therefore, is 18.59 % of male DRI of 90 mg. Further, it is 22.31 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 2.75 mcg, notably 55.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 1.09 mg, thus is, 7.27 % of DRI of 15 mg for males and females.

Vitamin K – 9.25 mcg, as much as 7.71 % of male DRI of 120 mcg and 10.28 % of female DRI of 90 mcg.

Minerals in chickpeas Salad

Calcium – 99.62 mg, particularly 9.96 % of DRI of 1000 mg for males and females.

Phosphorus – 174.41 mg, therefore, is 24.92 % of DRI of 700 mg for males and females.

Iron – 4.29 mg, notably 53.63 % of male DRI of 8 mg and 23.83 % of female DRI of 18 mg.

Magnesium – 103.88 mg, thus is, 25.97 % of male DRI of 400 mg and 33.51 % of female DRI of 310 mg.

Copper – 540 mcg, as much as 60.00 % of DRI of 900 mcg for males and females.

Manganese – 1.7 mg, particularly 73.91 % of male DRI of 2.3 mg and 94.44 % of female DRI of 1.8 mg.

Molybdenum – 0.04 mcg, therefore, is 0.09 % of DRI of 45 mcg for males and females.

Zinc – 2.14 mg, notably 19.45 % of male DRI of 11 mg. At the same time, women get 26.75 % of female DRI of 8 mg.

Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.

Selenium – 24.84 mcg, as much as 45.16 % of DRI of 55 mcg for males and females.

Cholesterol – 1.2 mg,

Potassium – 655.8 mg, as much as 13.95 % of DRI of 4700 mg for males and females.

Sodium – 23.72 mg, particularly 1.58 % of DRI of 1500 mg for males and females.

Omega 3 – 79.36 mg, therefore, is 13.23 % of DRI of 600 mg for males and females,

Omega 6 – 2753.43 mg, not only 458.91 % 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 chickpeas Salad are approximate and may have variance.

Frequently Asked Questions

[sp_easyaccordion id=”2805″]

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
www.vegdietplans.com

    Directions

    Step 1

    In a bowl add 1/3 cup or 6 spoons chickpeas, if you don’t have chickpeas, you can use green or brown Bengal gram whole (chana).

    Step 2

    Wash it 2 to 3 times in the running water.

    Step 3

    Add enough water, and soak chickpeas for at least 8 to 10 hours. If you soak chickpeas overnight, that is best.

    Step 4

    After 10 hours again wash soaked chickpeas.

    Step 5

    Add it to a pressure cooker, add water and ½ tsp salt to it.

    Step 6

    Pressure cook it until 4 whistles come.

    Step 7

    Switch off the flame and keep it aside until it depressurized itself.

    Step 8

    Separate the boiled chickpeas and water.

    Step 9

    Wash and chop onion, capsicum, carrot, tomato, cucumber, green chili into small pieces.

    Step 10

    Heat a pan, add 1 tsp oil, add 1/4 tsp turmeric powder,1/2 tsp cumin powder, ½ tsp coriander powder, and ½ tsp red chili powder.

    Step 11

    Sauté for 30 seconds.

    Step 12

    Then add boiled chickpeas to the pan, fry if for 2 - 3 min in slow flame, until chickpeas coat all the masala.

    Step 13

    Then add chopped onion to it, fry for 2 min.

    Step 14

    To chop the veggies into small pieces I took the help of a vegetable chopper.

    Step 15

    Transfer it to the bowl add chopped capsicum, chopped carrot, green chili, chopped cucumber, fresh coriander leaves, fresh mint leaves, salt as per taste.

    Step 16

    Mix well.

    Step 17

    At last squeeze the lemon juice.

    Step 18

    Our healthy nutritious high protein chana salad is ready to serve. This is a single serving so we can have the whole bowl of chana salad in our diet during dinner time. If you are having it as a snack, it is recommended to eat 50% of it to limit the calories in a day. So, friends, do try this recipe and let me know how the taste is.

    Leave a Review

    Your email address will not be published.

    X