Chickpeas (Cooked) कितनी कैलोरी?

# How Many Calories and What are the Nutritional Values of Cooked Chickpeas? A Flavorful and Healthy Legume Guide An ancient friend of tables, the crown jewel of Mediterranean cuisine, and an indispensable part of Turkish cuisine: Chickpeas! This humble legume, an important part of human nutrition for centuries, has become a star not only in our traditional dishes but also in modern and healthy eating. Cooked chickpeas, a favorite for those seeking a delicious and highly nutritious legume, find their place in a wide range of dishes, from salads to main courses, appetizers to snacks. They stand out especially as a unique plant-based protein source for vegetarians and vegans, providing a strong contribution to their dietary plans. Their filling nature keeps you full for a long time, and their flavor leaves a lasting impression, making them a beloved member of our kitchens. ## Nutritional Values of Cooked Chickpeas and Their Contributions to Your Body Cooked chickpeas are a powerful ally that will accompany you on your healthy eating journey. With the rich nutritional values they contain in every bite, they provide the energy and building blocks your body needs. Approximately a 100-gram serving of cooked chickpeas corresponds to an average of **164 calories** of energy. This energy is a sustainable power source to keep you active throughout the day and support your mental functions. With **8.9 grams of protein**, cooked chickpeas are critically important for the development and repair of your body's building blocks, muscles. They are an indispensable plant-based protein alternative, especially for those who do not consume animal products. For those who want strong muscles and to maintain a feeling of fullness for a long time, chickpeas are a healthy choice. The **27.4 grams of carbohydrate** content in chickpeas consists of complex carbohydrates. This allows them to slowly mix into the blood, providing long-lasting fullness and sustainable energy. While helping to prevent sudden hunger pangs, they also support the balance of blood sugar. With a low-fat content of just **2.6 grams**, they fit perfectly into your healthy eating plan. The healthy fats they contain are mostly monounsaturated and polyunsaturated fatty acids, which support heart health. One of the most important features that makes chickpeas a true superfood is their **very high fiber content of 7.6 grams**. This rich fiber content helps the digestive system work regularly, supports gut health, and contributes to balancing blood sugar and controlling cholesterol levels. Additionally, thanks to its fibrous structure, it keeps you full for a long time, supporting weight management. Furthermore, it is rich in important minerals such as iron, magnesium, and zinc, as well as B vitamins, making it a versatile nutrient source. ## A Practical and Delicious Recipe with Cooked Chickpeas: Colorful Chickpea Mediterranean Bowl So, how can you bring this nutritious power to your table in the most delicious way? We have a quick, practical, and appetizing recipe suggestion featuring cooked chickpeas: Colorful Chickpea Mediterranean Bowl. This recipe is ideal for those looking for both a healthy and satisfying meal. **Ingredients:** * 1 bowl (approx. 100-150 grams) of boiled and drained chickpeas * Half a red onion, finely chopped * 1 cucumber, diced * 5-6 cherry tomatoes, halved * Half a green pepper (or bell pepper), diced * A handful of fresh mint and/or parsley, finely chopped * 2 tablespoons extra virgin olive oil * 1 tablespoon freshly squeezed lemon juice * 1 teaspoon pomegranate molasses (optional) * Salt and black pepper (to taste) * Chili flakes or sumac for topping (optional) **Preparation:** 1. **Prepare the Chickpeas:** Drain the boiled chickpeas and rinse them under cold water. Transfer them to a large mixing bowl. 2. **Add the Vegetables:** Add the chopped red onion, cucumber, cherry tomatoes, and green pepper over the chickpeas. 3. **Add the Greens:** Add the finely chopped fresh mint and/or parsley to the bowl. 4. **Prepare the Dressing:** In a separate bowl, whisk together the olive oil, lemon juice, pomegranate molasses (if using), salt, and black pepper to prepare the dressing. 5. **Mix and Serve:** Pour the prepared dressing over the chickpea and vegetable mixture. Gently mix to ensure all ingredients are well combined with the dressing. Optionally, sprinkle some chili flakes or sumac on top and serve immediately. This Colorful Chickpea Mediterranean Bowl is both visually appealing and nutritionally rich. You can enjoy it as a lunch or a light dinner, and you can enrich it with a slice of whole wheat bread or grilled cheese. Enjoy your meal!