Chickpeas: 5 Delicious Ways to Lower Cholesterol, Backed by Science

The Cholesterol-Lowering Power of Chickpeas: Recipes and Research

Chickpeas, also known as garbanzo beans, are nutritional powerhouses offering numerous health benefits. Recent research highlights their potential to lower cholesterol levels, making them a valuable addition to a heart-healthy diet. Unlike other beans, chickpeas boast a unique composition that contributes to their cholesterol-reducing properties.

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Chickpeas vs. Other Beans: A Nutritional Showdown

While all beans offer health benefits, chickpeas stand out for their specific impact on cholesterol. A study conducted at the Illinois Institute of Technology compared the effects of chickpeas and black beans on individuals with prediabetes. The results revealed that while black beans were effective in reducing inflammation, chickpeas had a more significant impact on lowering total cholesterol levels.

Participants who consumed one cup of chickpeas daily for 12 weeks experienced a notable decrease in their cholesterol levels, moving from an “at-risk” range to a healthier range. This suggests that chickpeas possess unique properties that contribute to improved cardiovascular health.

The difference in health benefits between various beans likely stems from the phytochemicals that give them their distinct colors and characteristics. Black beans are rich in compounds known for their anti-inflammatory properties, while chickpeas are abundant in phytosterols, plant-based compounds known to lower cholesterol.

The Importance of Dietary Diversity

Nutrition experts emphasize the importance of consuming a diverse range of colorful plants, including fruits, vegetables, beans, and whole grains. This approach ensures that you benefit from the complex natural “food matrix” found within each food. Each bean, for instance, offers a unique combination of protein, lipids, fiber, vitamins, and minerals.

Relying solely on supplements or artificially synthesized foods may not provide the same benefits as consuming whole, unprocessed foods. The synergistic effect of the various nutrients and compounds within whole foods contributes to their overall health-promoting properties.

Incorporating Chickpeas into Your Diet: Easy and Delicious Recipes

Making chickpeas a regular part of your diet is easier than you might think. They are versatile and can be incorporated into a wide variety of dishes. To help study participants incorporate chickpeas, researchers provided them with canned chickpeas, measuring cups, and easy recipes. Here are some delicious and simple chickpea recipes to help you lower your cholesterol and enjoy the health benefits of this versatile legume:

1. Cool Ranch Chickpeas

This recipe transforms chickpeas into a crunchy, flavourful snack.

• Ingredients:
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 1/2 cup extra virgin olive oil
  • 2 tablespoons ranch seasoning
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Thoroughly dry chickpeas with paper towels.
  3. Spread chickpeas in a single layer on a baking sheet.
  4. Bake for 30 minutes, or until golden and crisp.
  5. In a bowl, toss hot chickpeas with olive oil and ranch seasoning.
  6. Spread back onto the baking sheet and bake for 5 more minutes.
  7. Remove from oven; chickpeas will continue to crisp as they cool.

2. Tomato, Cucumber, and Feta Salad with Chickpeas

A refreshing and healthy salad perfect for a light lunch or side dish.

• Ingredients:
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 large cucumber, chopped
  • 1 pint cherry tomatoes, halved
  • 1/2 white onion, chopped
  • 1/2 cup feta cheese
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • Salt and pepper to taste
  • 2 tablespoons fresh cilantro, chopped
• Instructions:
  1. In a large bowl, combine cucumber, tomatoes, chickpeas, and onion.
  2. In a small bowl, whisk together olive oil and vinegar. Season with salt and pepper.
  3. Add the dressing to the large bowl and toss to combine.
  4. Top with feta cheese and cilantro.

3. Honey Sesame Chickpeas

A sweet and savory dish that can be served over rice or enjoyed as a snack.

• Ingredients:
  • 1 (15-ounce) can chickpeas, drained
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1/2 cup honey
  • 1/3 cup soy sauce
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon rice wine vinegar
  • 2 tablespoons vegetable oil
  • 1/4 teaspoon crushed red pepper flakes
  • 1 teaspoon fresh grated ginger
  • Cooked rice, for serving
  • Sesame seeds and sliced scallions, for garnish
• Instructions:
  1. In a medium saucepan, combine onion, garlic, honey, soy sauce, sesame oil, vinegar, vegetable oil, red pepper flakes, and ginger.
  2. Add a splash of water and bring to a boil.
  3. Reduce heat and simmer for 5-10 minutes, until slightly thickened.
  4. Add chickpeas and return to a boil.
  5. Reduce heat to medium-low and simmer for 10 minutes, until chickpeas are coated and sauce is thick.
  6. Serve over rice and garnish with sesame seeds and scallions.

4. Chickpeas with Leeks and Lemon

A simple yet flavourful dish highlighting the natural sweetness of leeks.

• Ingredients:
  • 2 cups cooked chickpeas
  • 4 leeks, sliced
  • 1/2 lemon
  • 1 sprig fresh rosemary
  • 1 clove garlic, minced
  • 1/4 cup extra virgin olive oil
  • Salt to taste
• Instructions:
  1. In a large skillet, heat olive oil, garlic, and rosemary over medium heat.
  2. Once garlic is fragrant and rosemary sizzles, remove rosemary.
  3. Add leeks and a pinch of salt.
  4. Cook, stirring often, until leeks are soft but still green, about 5-8 minutes.
  5. Add chickpeas and cook for 5 more minutes, turning to coat.
  6. Zest lemon into the pan, then squeeze in some lemon juice.
  7. Stir to combine and season with lemon juice, zest, or salt as needed.

5. Roasted Chickpea Gyros

A vegetarian twist on a classic Greek dish.

• Ingredients:
  • 1 (15-ounce) can chickpeas, drained
  • 4 pita flatbreads
  • 1 cup tzatziki sauce
  • 2 lettuce leaves, chopped
  • 1 tomato, sliced
  • 1/4 red onion, sliced
  • 1 tablespoon olive oil
  • 1 tablespoon paprika
  • 1 teaspoon black pepper
  • 1/4 teaspoon salt
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Pat chickpeas dry, removing any loose skins.
  3. In a bowl, toss chickpeas with olive oil, paprika, black pepper, and salt.
  4. Spread chickpeas on a baking sheet and roast for 20 minutes, until lightly browned.
  5. Spread tzatziki on pita bread, then add chickpeas, lettuce, tomato, and red onion.
  6. Fold and enjoy!

These recipes offer a variety of ways to enjoy chickpeas and incorporate them into your daily meals. By adding this cholesterol-lowering legume to your diet, you can take a proactive step towards improving your cardiovascular health.