Celebrating the Humble Chickpea: Health Benefits and a Simple Hummus Recipe

You may have one of the most versatile ingredients you’ll need this summer already sitting in your cabinet – and you don’t even know it.

While many of us enjoy hummus, falafels or another form of a chickpea dish regularly, Australian cuisine rarely focuses on just how powerful this humble ingredient is.

Chickpeas are a type of pulse, which is a group of small-seeded plants; lentils and beans are also among its family members. In countries around the world, pulses play a crucial role in daily diets, with hummus a staple of Middle Eastern cuisine and falafel a popular street food in Egypt. When we relegate chickpeas to only being served as hummus next to carrot sticks and crackers, we’re missing out on the powerful health benefits chickpeas can offer us as a larger staple in our diet.

As women approach and experience menopause, focusing on how their diet can support their daily health and wellbeing is one of the simplest ways to reduce the impact of menopausal symptoms. Combined with effective and individualised treatment plans, a balanced diet can support daily functions, longevity and provide the nutrients necessary to keep our bodies nourished during this season of change.

 

Why chickpeas are so beneficial for our health

Chickpeas punch well above their weight when it comes to the wide range of health benefits they contain in this one small package. High in fibre, chickpeas can help with digestion and bowel regularity. As constipation is common in women experiencing menopause, including chickpeas in your daily intake can be one way to keep bowel movements regular.

They also contain essential vitamins and minerals like iron and folate and are a good source of plant-based protein. As the natural production of oestrogen declines throughout menopause, this leads to decreased muscle mass and bone strength.[1] Women are encouraged to eat more protein in order to support their muscle and bone health – adding some hummus to a meal is one easy way to increase your daily protein intake.

Chickpeas also boast a proven ability to lower cholesterol levels and improve heart health. While this is a health benefit that’s good for everyone, it’s certainly of support to a body experiencing an extreme fluctuation in hormone regulation and production!

 

Chickpeas and weight loss

One of the common side effects of menopause is weight gain, as hormonal changes may make women more likely to gain weight around their abdomen, hips and thighs. This can also be related to changes in muscle mass that generally diminish with age, which slows the rate of your metabolism.[2]

Chickpeas can help us to lose weight or maintain a healthy weight thanks to their high fibre and protein content.[3] As these ingredients help to slow down digestion and increase satiety levels, experts regularly point to chickpeas as a food of choice for those looking to lose or maintain their weight.

 

Making the most of chickpeas

Chickpeas are an incredibly versatile pulse that can be used in sweet and savoury recipes alike.

With a mildly nutty flavour and creamy texture, they’re a great base for many dishes. Some of our favourite recipes see chickpeas served in salads or over grains, pureed into spreads or dips, stirred into soups or stews, or even roasted as a crunchy stack when you’re on the go.

Since they’re also such a staple in delicious food cultures from around the world, there’s no shortage of ways you can incorporate chickpeas into breakfast, lunch and dinner.

We recommend trying out:

• This Morrocan Chicken Tagine – With tagine originally hailing from North Africa, this recipe is brought to life by MasterChef Australia contestant Billy Law.
• Indian Cauliflower, Chickpea and Tofu Bowls – This vegan-friendly dish is warm, fragrant and full of flavour.
• This Lemony Chickpea Quinoa Salad – Middle Eastern flavours are at the forefront in this dish that makes the most of preserved lemons and sumac.
• Crispy Roasted Chickpeas – If you’ve got any long road trips coming up over the summer, this is the perfect snack to have on hand!
• These Chickpea Shawarma Wraps – This recipe had us at zhoug and creamy hummus.

 

One simple dip, so many uses

Of course, hummus is one easy way to bring chickpeas into all kinds of dishes and flavour combinations. Not only is hummus incredibly nutritious, but it’s also rich in ingredients that are proven to help fight inflammation. It’s also gluten-, nut- and dairy-free, meaning hummus is suitable for almost everyone.

Here’s an easy recipe for making hummus:

Ingredients

• 2 cups of canned chickpeas (approximately 1 can), drained
• 1/3 cup of tahini
• 1/4 cup of lemon juice
• 1 tablespoon of olive oil
• 1-2 garlic cloves, crushed (vary to your taste)
• A pinch of salt

Directions

• Simply place the ingredients into a food processor and blend until smooth.

If you’ve only ever tried traditional hummus, though, it’s time for you to see hummus’ many flavours: there are countless combinations that transform this humble dip into something so much more.

Perhaps Beet and Ricotta Hummus is your style (it’s certainly a beauty with its bright pink colour), or a Herby Avocado Hummus. Maybe a Spicy Carrot Hummus.

You can also add immediate texture, flavour and pizzazz to a simple hummus by drizzling with a little extra virgin olive oil, adding a spice such as paprika, sumac or cayenne pepper, and sprinkling toasted sesame seeds across the top. You might like to foldi through some Greek yoghurt to make your hummus lighter and creamier, stirring in mashed roasted garlic, throwing on some chopped olives and capers, or topping your dip with roasted tomatoes.

Looking for more ways to support your body through the impacts of menopausal symptoms? Connect with the team at Australian Menopause Centre to learn how our treatment plans can complement your diet and lifestyle choices.

 

[1] Groves, M. (2018, November 23). Menopause diet: How what you eat affects your symptoms. Healthline. Retrieved December 14, 2022, from https://www.healthline.com/nutrition/menopause-diet#menopause

[2] Mayo Foundation for Medical Education and Research. (2021, March 12). Menopause weight gain: Stop the middle age spread. Mayo Clinic. Retrieved December 14, 2022, from https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058

[3] Dang, S. (2022, June 21). Chickpeas benefits – nutrition, Weight Loss & Recipes. HealthifyMe. Retrieved December 19, 2022, from https://www.healthifyme.com/blog/chickpeas-nutrition-benefits/