Chickpeas: A Protein-Packed Superfood for Growing Kids

When it comes to searching for protein rich foods for a vegetarian diet, one source which tops the list is chickpeas. It is a protein packed superfood which offers not just protein but several other nutrients and health benefits. Moreover, it can be easily served to kids in multiple ways. Whether it’s chickpea curry, salad, crunchy snack, dips etc., anything that you make with chickpeas can taste amazing. In this blog, let’s understand what chickpeas are and how to add chickpeas nutrition in a kid’s diet to make more healthy diet choices.

Table of Contents

1. What are Chickpeas?
2. Types of Chickpeas
3. Chickpeas Nutrition Facts
4. Benefits of Chickpeas for Kids
5. How to Include Chickpeas in Your Child’s Diet
6. Conclusion
7. FAQs

What are Chickpeas?

Understanding Chickpeas: Nature’s Superfood

Chickpeas are popularly known in India as chana or chole. It is a staple in the Indian diet and contains many nutritional advantages. Originated in the Middle East, they are widely used in cuisines due to their grainy texture, taste and versatility.

This legume is rich in protein and fibre can be turned into a creamy hummus, spicy chana curry, tangy salad as well as crunchy roasted snack.

Types of Chickpeas

Exploring Different Types of Chickpeas

There are two main types of chickpeas:

1. Kabuli Chickpeas –

Light-coloured and larger in size, these are commonly used to make hummus, salads and curries.

2. Desi Chickpeas –

Smaller and darker, with a rough outer shell, often used in Indian dishes like curries and stews or to snack on.

Chickpeas Nutrition Facts

What Makes Chickpeas a Nutritional Powerhouse?

Chickpea nutrition is impressive. It contains an array of nutrients including protein, fiber as well as others, offering an array of vitamins and minerals essential for children’s growth. A cup of chickpeas (100 grams) contains¹:

Protein: 19 grams

Carbohydrate: 61 grams

Calcium: 100mg

Fiber: 17g

Chickpeas are also rich in iron, potassium, sodium, choline, vitamin C etc.

Benefits of Chickpeas for Kids

Why Growing Kids Need Chickpeas

1. Promotes Growth: The rich content of chickpea protein supports muscles and bone development essential in childhood.

2. Enhances Digestion: The fibre present in chickpeas aids bowel movement and digestion.

3. Builds Immunity: The protein in chickpea helps in strengthening the immune system. This enables kids to fight diseases and stay healthy.

4. Supports Brain Health: The folate in chickpeas, along with the protein supports cognitive development.

5. Provides Sustained Energy: The complex carbohydrates and protein in chickpeas offer long-lasting energy, keeping kids active throughout the day.

How to Include Chickpeas in Your Child’s Diet

Creative and Tasty Ways to Serve Chickpeas to Kids

Incorporating chickpeas for kids in their diet can be creative and yummy. Follow these lip-smacking chickpea recipes!

1. Hummus Dip: Blend cooked chickpeas with tahini, olive oil, and lemon juice for a creamy dip. Serve it with veggie sticks or whole-grain crackers. You can also use this dip to make sandwiches.

2. Chickpea Patties: Mash chickpeas and mix with breadcrumbs and spices to create tasty patties or high protein chickpeas nuggets.

3. Roasted Chickpeas: Roast chickpeas in ghee and sprinkle some spices on top. This will make a healthy crunchy evening snack for kids.

4. Salads and Wraps: Mix boiled chickpeas with chopped onions, tomatoes and cucumbers. Sprinkle some lemon on them with spices and an attractive flavourful high protein salad is ready!

5. Curry and rice: Make a flavourful and tangy chickpea curry and serve it with rice.

Conclusion

Chickpeas for kids are more than just a versatile ingredient – they are a nutritional powerhouse that supports your child’s growth and development. Packed with protein, fiber, and essential nutrients, chickpeas are the perfect addition to a balanced diet for kids. By incorporating creative and tasty recipes, you can make this superfood a favourite among your little ones. If you are still worried about kids receiving enough protein in their meals, add Complan to the kid’s balanced diet as well.

Complan contains 63% more protein which will offer kids high quality protein and make sure they fulfill their protein intake requirements.

FAQs

1. Are chickpeas good for kids?

Yes, chickpeas for kids are excellent as they are rich in protein, fiber, and essential nutrients that support growth and overall health. Moreover, they are versatile when it comes to making food and snacks with them making it easier for parents to add it to kid’s meals.

2. How much protein is in chickpeas?

One cup serving of dried chickpeas (100 grams) contains 19 grams of protein.

3. What are the nutritional benefits of chickpeas?

Chickpeas are rich in protein, fiber, iron, folate, and magnesium, making them a great choice for supporting growth, digestion, and energy.

4. Are there any side effects of chickpeas for kids?

Excessive consumption of chickpeas may cause bloating or gas. It’s best to serve them in moderation. Soak overnight before use.

Source:

https://fdc.nal.usda.gov/food-details/1865046/nutrients