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Protein-rich chickpeas for kids: Nutrition, benefits and more about the Indian staple
Food & Diet

Protein-rich chickpeas for kids: Nutrition, benefits and more about the Indian staple

Written by Deepali Verma
Published: October 26, 2024

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Table of Contents
Nutrition
Benefits
How To Include Chickpeas In Kids Diet

Full of protein and a staple in Indian cuisine, chickpeas, also known as "chana" or "chole", are a nutritional powerhouse perfect for growing kids. Chickpeas are extremely versatile and tasty, which is why they offer a wide range of dishes. Whether cooked into gravies, blended into creamy hummus, or roasted for a crunchy snack, chickpeas are a delicious and nutritious addition to any household. Because it's a nutritional powerhouse, it makes for an excellent ingredient to include in your kids' lifestyle. Making them eat chickpeas can be tricky but fret not. We have listed below some helpful information about Chickpeas to help you know more about this legume, their health benefits, and simple ways to add them into your child's diet.

From comforting curries to crunchy snacks and cool salads, chickpeas are used in many Indian recipes. They are used in both old-fashioned recipes and new, health-conscious meals. Because they are flexible, they can be used in a wide range of recipes, making them suitable for individuals with various tastes.

Nutrition

protein-rich-chickpeas

Chickpeas are a nutritional powerhouse, making them an excellent choice for a protein-rich diet, especially for children. They are packed with essential nutrients that are important for growth and development. A cup of cooked chickpeas contains about 15 grams of protein, which is essential for building and repairing tissues. They also provide a substantial amount of dietary fibre, aiding in digestion and helping to maintain a healthy gut. Chickpeas are rich in vitamins and minerals, including folate, iron, magnesium, phosphorus, and zinc. Folate is essential for brain development, while iron supports the production of healthy red blood cells. Magnesium and phosphorus are important for bone health, and zinc plays a key role in immune function. Additionally, chickpeas have a low glycemic index, which helps in maintaining stable blood sugar levels, preventing spikes and crashes that can affect energy and mood.

Benefits

benefits

  • The high protein content in chickpeas is essential for children’s growth and muscle development. Protein is an essential building block for bones, muscles, cartilage, skin, and blood.
  • Chickpeas contain a variety of vitamins and minerals, including zinc and vitamin A, which are known to support immune function. A robust immune system helps protect children from common illnesses.
  • The dietary fibre in chickpeas promotes healthy digestion and regular bowel movements. It also supports a healthy gut microbiome, which is essential for overall health.
  • Chickpeas are a good source of calcium, magnesium, and phosphate, which are important for bone health. These minerals help in the formation and maintenance of strong and healthy bones, crucial during the growing years.
  • The complex carbohydrates in chickpeas provide a steady source of energy, helping to maintain blood sugar levels and preventing energy crashes. This is particularly beneficial for active children who need sustained energy throughout the day.
  • The B vitamins, especially folate, in chickpeas play a vital role in brain development and cognitive function. Folate is necessary for the production of DNA and RNA, the body’s genetic material, and it is particularly important during periods of rapid growth, such as infancy and adolescence.
How To Include Chickpeas In Kids Diet

how-to-include-chickpeas-in-kids-diet

Chickpea Salad: A nutritious and refreshing salad can be made by combining boiled chickpeas with chopped cucumbers, tomatoes, carrots, and coriander. Dress it with lemon juice, olive oil, and a pinch of salt and chaat masala. This salad is not only colourful and appealing but also packed with vitamins and minerals.

Chana Masala: A popular dish amongst kids, chana masala is both flavorful and nutritious. Cook chickpeas with onions, tomatoes, ginger, garlic, and a blend of spices like cumin, coriander, and garam masala. Serve it with rice or roti for a wholesome meal that children will enjoy.

Chickpea Patties: Make chickpea patties by mashing boiled chickpeas and mixing them with grated vegetables, spices, and a bit of flour or breadcrumbs to bind them. Shape them into small patties and pan-fry until golden brown. These can be served as a snack or a side dish.

Chickpea Hummus: A creamy and delicious hummus can be made by blending boiled chickpeas with tahini, olive oil, lemon juice, garlic, and a pinch of salt. This can be served as a dip with vegetable sticks or spread on whole-grain bread for a nutritious snack or lunch option.

Chickpea Pulao: Add boiled chickpeas to a vegetable pulao to increase its protein content. Cook basmati rice with mixed vegetables and spices, then stir in the chickpeas. This one-pot meal is convenient and nutritious, perfect for busy weekdays.

Chickpea Soup: A delicious chickpea soup can be made by cooking chickpeas with vegetables like carrots, coriander, and potatoes in a vegetable broth. Season with herbs. This soup is comforting and nourishing, ideal for lunch or dinner.

Chana Chilla: Chickpea flour, also known as besan, can be used to make savoury pancakes. Mix besan with water, spices, and finely chopped vegetables. Cook on a tawa until golden brown. These pancakes are high in protein and make a healthy breakfast or snack.

Roasted chana: For a crunchy and nutritious snack, try roasting chickpeas. Toss boiled chickpeas with olive oil, salt, and spices like paprika or cumin, then roast them in the oven until crispy. These make a great alternative to unhealthy snacks and are perfect for school lunchboxes.

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The views expressed are that of the expert alone.

The information provided in this content is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before making any significant changes to your diet, exercise, or medication routines.

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