Good Gut Chickpea Frittata

Why are chickpeas amazing for our gut?


Chickpeas are a member of the legume family and are native to the Mediterranean region. Chickpeas thrive from spring to late summer, and they offer a creamy, nutty, and savory taste to any dish. They make a solid base for many dishes such as hummus and falafels.


This type of bean, also called a garbanzo bean, is jam-packed full of vitamins, minerals, and is a good source for protein and fiber. Chickpeas are an easier to digest food and are a great source of protein, folate, manganese, copper, iron, phosphorus, and magnesium. The iron present in chickpeas is important in making hemoglobin for our red blood cells which helps carry oxygen from our lungs to the rest of our body. Not enough iron in our bodies could result in iron deficiency (anemia), which could lead to symptoms such as lack of energy, fatigue, and an upset GI.


Chickpeas are great for #GoodGut health as they help to improve digestion and reduce the number of harmful bacteria in our intestines. The fiber in chickpeas helps to keep your appetite under control as it promotes fullness due to its slow digestion. The fiber content provided by chickpeas is important for the gut microbiome as it increases the number of good bacteria, promotes bowel movements, softens stool, and helps reduce the risk of digestive disorders such as IBD. Eating one cup of chickpeas contains 12.5 grams of fiber!


Along with the fiber, protein in chickpeas helps increase levels of appetite-reducing hormones which, in combination with fiber, will help to keep you full longer. Chickpeas support the growth of butyrate, a short chain fatty acid, which helps reduce inflammation in colon cells. Manganese found in chickpeas is also great for the metabolism of nutrients: it helps the digestion and utilization of protein and a number of other vitamins. It is also great for energy production, regulating brain activity, and immune response.


Ways To Eat it

  • Blended and made into hummus or soups

  • Cooked or canned and thrown into salad or sandwich

  • Roasted for a crunchy snack

Recipe: Chickpea Frittata

Ingredients (Makes 4 Servings):

  • 2 cups chickpea flour

  • 4 tsp himalayan salt

  • 2 tsp garlic powder

  • 4-6 Tbsp nutritional yeast

  • 1 pinch baking powder

  • 1 1/2 cups water

  • assortment veggie choice (any favorite veggie or veggies listed from book will work.)


Directions:

  1. Whisk together dry ingredients.

  2. Slowly whisk in water until a batter-like consistency is achieved.

  3. Sauté veggies of choice.

  4. In separate cast iron, add 3 Tbsp vegetable broth or 1 Tbsp avocado oil to avoid sticking. Pour half of the batter over hot broth or oil. Add veggies on top.

  5. Flip once the first side is golden brown.

  6. Optional: top with kimchi, sriracha, and/or green onion.



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References

Elliott, B. (2018, May 7). 8 Great Reasons to Include Chickpeas in Your Diet. Healthline.

https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

Goodson, A. (2018, August 31). 10 Evidence-Based Benefits of Manganese . Healthline.

https://www.healthline.com/nutrit ion/manganese-benefits.

NIH Office of Dietary Supplements. (2021, March 22). Office of Dietary Supplements - Iron. NIH

Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-Consumer/.

Robertson, R. (2017, December 1). The 9 Healthiest Beans and Legumes You Can Eat.

Healthline. https://www.healthline.com/nutrition/healthiest-beans-legumes.