5 Vegan superfoods that are healthier and more protein-packed than eggs

From msn.com/en-in

Eggs have long been considered a powerhouse of nutrition, especially for their high protein content and essential nutrients. However, several vegan superfoods not only provide more protein per serving but also come packed with additional fibre, antioxidants, and healthy fats, making them an excellent plant-based alternative.

                                                     5 Vegan superfoods that are healthier and more protein-packed than eggs

1. CHIA SEEDS THE COMPLETE PROTEIN POWERHOUSE

Protein Content: 16g per 100g

Why it's better

Chia seeds are a complete protein, meaning they contain all nine essential amino acids that the body needs.

They are rich in omega-3 fatty acids, which are great for brain and heart health.

High in fibre, which aids digestion and promotes gut health.

How to use

Make chia pudding by soaking them in plant-based milk overnight.

Add to smoothies, oatmeal, or sprinkle on salads for extra nutrition.

2. HEMP SEEDS RICH IN PROTEIN & HEALTHY FATS

Protein Content: 31g per 100g

Why it's better

• More than 5x the protein of eggs per 100g

• Loaded with omega-3 and omega-6 fatty acids, which support brain and joint health.

• Contains iron, magnesium, and B vitamins, making it a nutrient-dense food.

How to use

Blend into smoothies for a creamy texture.

Sprinkle on avocado toast, and salads, or mix into granola.

3. LENTILS THE PROTEIN-PACKED LEGUME

Protein Content: 25g per 100g

Why it's better

• Lentils contain more protein per serving than eggs, making them a staple for plant-based diets.

• High in iron and folate, which support red blood cell production.

• Rich in fibre, keeping you full for longer and supporting digestion.

How to use

• Make a hearty lentil soup or curry.

• Use in salads, burgers, or stews for an extra protein boost.

4. QUINOA THE PROTEIN-RICH SUPER GRAIN

Protein content: 8g per 1 cup cooked

Why it's better

• Unlike most grains, quinoa is a complete protein, containing all essential amino acids.

• Gluten-free and packed with iron, magnesium, and antioxidants.

• Helps regulate blood sugar levels and provides sustained energy.

How to use

Use as a base for grain bowls, salads, or stir-fries.

Swap rice with quinoa for an extra protein boost.

5. SPIRULINA THE MOST NUTRIENT-DENSE SUPERFOOD

Protein Content: 57g per 100g

Why it's better

• Spirulina has almost 10 times more protein than eggs per 100g

• Contains vitamin B12, iron, and chlorophyll, which support energy production and detoxification.

• Acts as a natural antioxidant and immune booster.

How to use

Add 1-2 teaspoons of spirulina powder to smoothies or juices.

Mix into energy balls or protein bars.

These vegan superfoods offer more protein, fibre, and essential nutrients than eggs while being cholesterol-free and packed with antioxidants. Whether you're plant-based, allergic to eggs, or just looking for healthier alternatives, incorporating these superfoods into your diet will fuel your body and boost your health.

https://www.msn.com/en-in/health/health-news/5-vegan-superfoods-that-are-healthier-and-more-protein-packed-than-eggs/ar-AA1Befzs?cvid=AD7CB7591AF149948FFEB01ACA5E4C10&ocid=hpmsn&apiversion=v2&domshim=1&noservercache=1&noservertelemetry=1&batchservertelemetry=1&renderwebcomponents=1&wcseo=1 

Why Tofu Is Emerging As A Protein-Rich Superfood

From freepressjournal.in

Give a healthy twist to your diet chart with the opulence of tofu that has evolved as a plant-based, protein-rich superfood over time

In the gourmet gallery, tofu is reckoned as a star performer. But what is it after all? Only a soft, pale white block of mashed soya beans or is there more to the story? Employed as a hero ingredient in Asian and vegetarian recipes, tofu is high in protein with a subtle flavour and is derived from the seed of the soya plant.

Much-touted tofu

Notably, tofu is increasingly becoming a key component in healthy cooking. “I think it is gaining prominence because of its adaptability, ability to absorb flavours and its effectiveness as a meat substitute,” shares ace nutritionist Aayrin Memon from Bhailal Amin General Hospital, Vadodara.

“In Asian cuisine, it aligns seamlessly with traditional dishes, namely mapo tofu (Sichuan Chinese dish), where it replaces pork while retaining a meaty texture, and agedashi tofu (Japanese dish), in which crisp fried tofu is served in a light dashi broth. In Indian and fusion vegetarian culinary delights, dishes like tofu tikka masala demonstrate how tofu can replicate the richness and mouthfeel of paneer or meat, making it ideal for plant-based diets,” she further explains.

Dietician Kanikka Malhotra affirms: “Tofu’s rising fame can be attributed to its neutral taste, capacity to suck up spices and its status as a complete plant protein amid the surge of veganism and sustainability demands.”

Palatable edibles include tofu bhurji (spicy crumbled scramble like anda bhurji, perfect with roti), tofu tikka masala (marinated cubes in creamy gravy) and vegetarian pho (replacing beef).

Tofu’s popularity also largely lies in “affordability, wide availability, ease in preparing delicacies and its ‘neatly fitting’ position in veggie meals and vegan diets,” claims functional nutritionist Mugdha Pradhan, CEO and founder of iThrive, a Pune-based health and wellness platform.

“In many Asian menus, tofu works well because it is suitable for stir-fries, miso soup, mapo-style items and curries,” she informs.

However, she cautions that tofu’s hype is often much dictated by “convenience and the global craze surrounding cruelty-free, plant-based trends than by its nutritional superiority. Many individuals in fact — especially in the Indian context — digest and utilise animal proteins, dairy products or fermented foods far more efficiently than the unfermented soy.”

Nutrient-dense

Tofu is considered a superfood owing to a plethora of nutritious elements that it contains.

Tofu earns superfood sobriquet as a nutrient-dense powerhouse delivering 10-20g protein per 100g, plus comprising all nine essential amino acids (quite rare in plant foods), iron, calcium, magnesium and isoflavones for antioxidant protection.

“First and foremost, it is a complete protein. It is loaded with nutrition despite being low in calories. Tofu provides B vitamins among other elements and supplements, all of which contribute to overall human health, thus making it comparable to animal-based protein sources on nutritional scales,” comments Memon.

Boon to health

There are several health benefits of consuming tofu.

Regular consumption of tofu supports heart health by helping reduce LDL cholesterol and high blood pressure. It aids blood sugar control, promotes satiety and weight management, builds bone health and offers antioxidant gains that may decrease cancer risks. Its robust nutrient profile also backs muscle repair, gut health and hormonal balance.

“Systematic tofu intake slashes LDL cholesterol (low-density lipoprotein, a high proportion of which is linked to hazards of coronary heart disease) via isoflavones, bolsters bone density with calcium and phytoestrogens, regulates diabetes through low glycaemic index and fights inflammation with full protein sans saturated fats,” reports Malhotra.

Plant-based wonder

Tofu’s goodness lies in its plant-based protein disposition originating from soya beans. Can it then be a great alternative food source to non-veg (animal) proteins like meat and fish?

“Absolutely! Tofu’s magic springs from soybeans yielding a lean, complete protein (18g/100g), thus rivalling chicken or fish in amino acids but with zero cholesterol. It consists of 60-70% less fat and extra plant compounds for excellent metabolic benefits,” inputs Malhotra.

Can tofu really replace meat and fish then? “Yes, tofu’s major strength lies in it being a soy-based, plant-derived protein that is cholesterol-free, eco-friendly and highly bioavailable. Nutritionally, it matches meat and fish by providing equivalent protein for muscle building — without saturated fats — thereby making it a plentiful, effective substitute for non-vegetarian protein sources,” enlightens Memon.

Weight trimmer

Tofu is a deft manager of weight issues owing to its low-calorie and high-protein profile.

“This is responsible in curbing hunger and augmenting satiety, resulting in weight shrinkage. Its protein content helps maintain metabolism while preventing overeating. The calorific value is approximately 70-80 kcal per 100 grams of firm tofu,” apprises Memon.

Reining in sweetness

Tofu has the power to impact and control blood sugar levels.

“It has a very impressive glycaemic index (GI) because it measures minimal carbohydrates and is primarily composed of fat as well as protein. This means it doesn’t cause an immediate spike in the glucose levels,” avers Pradhan.

“That said, blood sugar control is truly not determined by GI alone. Insulin sensitivity, gut health, inflammation and hormonal balance — all play critical roles,” she reminds ahead. “In people with insulin resistance, metabolic dysfunction or compromised gut health, soy-based foods may interfere with insulin signalling over time,” she warns. “In such circumstances, proteins such as fish, eggs, lean meat or even paneer paired with fats often prove to be more congenial to long-term glucose stability than tofu,” she assures.

Memon infers that “tofu with a tepid glycaemic index of around 15 induces negligible spurts in blood sugar levels. Its soluble fibre and isoflavones help balance glucose levels, making it particularly beneficial for people with diabetes or insulin resistance.”

Curbs cancer?

It is said that tofu condenses cancer risks and certain types of cancers can be prevented with regular intake of tofu in daily meals.

“Soy consists of isoflavones, plant compounds that can mimic oestrogen hormone in the body. Some research recommends that moderate soy intake may provide a protective barrier against hormone-related cancers, such as breast as well as prostate cancer,” reveals Pradhan.

However, context is everything. In individuals with dominance of oestrogen, thyroid dysfunction, PCOS (Polycystic Ovary Syndrome) or in fact any other hormone-sensitive conditions, excessive soy intake might actually worsen hormonal imbalance rather than diminishing the disease risk.

“See, cancer prevention is multifactorial and it truly depends far more on overall metabolic health, gut integrity, intake of omega-3 (fatty acids crucial for heart, brain, and eye health), inflammation control, adequate amount of protein and micronutrient sufficiency rather than resorting to soy products or tofu alone,” she insists.

Significantly, the content of isoflavones acts as antioxidants and helps deter cancer cell growth. Ongoing studies and researches connect regular tofu and soy intake — especially in Asian entrée — with a curtailed risk of colorectal cancer besides others.

Tofu Talk

Constituents of tofu’s nutritional profile:

Fat Content: Naturally low in fat and free from saturated fats and cholesterol. Per 100g of tofu contains 4-5g of fat. It mostly has heart-friendly unsaturated fats, dwarfing fatty meats by pruning 70% saturated fat for cleaner energy

Protein Content: Tofu is equal to complete protein. Per 100 gm of tofu comprises almost 10-20 gm of protein (firm varieties hit as much as 17g), matching eggs or fish with all essential elements for repair and satiety.

Calcium content: Up to 350 mg of calcium per 100 grams of tofu (in calcium-set firm tofu), resembling dairy products for calcium density minus lactose baggage.

All-Rounder

Another feather in tofu’s cap is its versatile profile. It is suitable for making stir-fries, smoothies and soups.

“Tofu’s chameleon-like mutability shines across textures. For instance, the silken variety blends seamlessly into smoothies for creaminess (e.g., berry-tofu protein shake), the firm tofu excels in stir-fries (e.g., ginger-garlic tofu with veggies) and the extra-firm holds up in soups like the Thai Tom Yum soup. This flexibility makes it a protagonist in diverse diets,” volunteers Malhotra.

Tofu’s hint of neutrality and a range of textures make it a multipurpose agent. Firm tofu works well in stir-fries like tofu pad Thai and cubed tofu fits perfectly into soups, such as miso soup. It readily absorbs spices and sauces, embracing both delicious and mild preparations.

“From a culinary perspective, tofu is an all-round player because of its potential to incorporate an eclectic mix of cooking styles. It can be sautéed, grilled, mingled and also added to soups as an energiser,” renders Pradhan.

https://www.freepressjournal.in/amp/lifestyle/why-tofu-is-emerging-as-a-protein-rich-superfood 

Channel Your Inner Panda: Bamboo May Just Be the Next Big Superfood Trend

From vegnews.com

New research suggests bamboo shoots may offer benefits for blood sugar control, digestion, and inflammation, but limited human trials and proper preparation mean the science is still emerging

When you think of bamboo, chances are you’re thinking of pandas first, right? Maybe flooring or a sweatshirt made from eco materials, but probably not dinner plates. However, a new academic review has turned that image on its head by suggesting that bamboo shoots might be more than just restaurant garnish or panda fodder—they could be a genuinely health-supporting food.

A systematic review led by researchers at Anglia Ruskin University in the UK explored all published evidence on bamboo consumption, including human clinical trials and laboratory research. Researchers found promising links between eating bamboo shoots and outcomes such as improved blood sugar control, digestive health, and reduced inflammation and oxidative stress.

Published in the journal Advances in Bamboo Science, the review is the first comprehensive academic assessment of bamboo as food. It pulls together data from both human trials and in-vitro studies on human cells to evaluate the fast-growing plant’s nutritional potential.

                                                                                    Aflo Images | Canva

What the science says about bamboo nutrition

Unlike most common vegetables, bamboo shoots offer a rare mix of plant-based protein, modest levels of dietary fibre, and very low fat content. They also deliver an array of micronutrients, including thiamine, niacin, vitamins A, B6, and E, as well as potassium and selenium. Early results from human research suggest that eating bamboo shoots may help regulate blood sugar—a key factor for metabolic health—and may improve lipid profiles linked to heart disease risk.

Those dietary fibre components—cellulose, hemicellulose, and lignin—appear to support bowel function when incorporated into meals, and several studies have also pointed to increased antioxidant and anti-inflammatory activity following bamboo consumption. Laboratory investigations further reinforce those findings, showing that bamboo extracts can demonstrate strong antioxidant properties and may promote beneficial gut bacteria.

Why researchers are still cautious

For all the enthusiasm around bamboo’s potential, the scientists behind the review are careful not to overstate the evidence. “Our review shows bamboo’s clear promise as a possible ‘superfood’, but there are also gaps in our knowledge,” said Lee Smith, professor of public health at Anglia Ruskin University. “We could only find four studies involving human participants that met our criteria, so additional high-quality human trials are necessary before we can make firm recommendations.”

That limitation is significant. Out of 16 total studies included in the review, only a small number involved people, and most of the observed health benefits were modest or preliminary. The findings were consistent enough to warrant further investigation, but not yet strong enough to support definitive health claims.

Getty

How bamboo is eaten and why preparation matters

Bamboo shoots have been eaten for centuries in traditional cuisines across China, India, and Southeast Asia, prized for their crunchy texture and mild, slightly sweet flavour. But preparation is essential. Raw bamboo shoots can contain naturally occurring cyanogenic glycosides that can release toxic cyanide if consumed without proper processing.

Traditional preparation methods, which typically involve peeling and boiling the shoots thoroughly, neutralize those compounds and make bamboo safe to eat. This step is non-negotiable, researchers emphasize, and remains one of the key considerations if bamboo consumption were to expand more widely.

Beyond nutrition, bamboo’s growth habits are also attracting attention. Some species can grow nearly a meter in a single day, and once established, bamboo generally requires less water and fewer chemical inputs than many conventional crops. That combination of speed, resilience, and edible yield has positioned bamboo as a potential low-impact food source worth watching. 

With more human research ahead, bamboo may not be a bona fide Erewhon smoothie-worthy superfood just yet, but it does suggest that pandas—between all the naps and bamboo snack breaks—may be onto something the rest of us are only just beginning to catch up to.

https://vegnews.com/bamboo-superfood-research 

Why Purple Cabbage Might Be The Most Underrated Superfood

From plantbasednews.org

Experts say purple cabbage may be one of the most affordable, nutrient-dense foods for supporting gut health and immunity 

Walk through any produce aisle, and you’ll spot it: a tight, neon-violet cabbage head that often gets passed over for trendier greens. But according to leading physicians, this underrated vegetable may be one of the most important ingredients you can add to your diet today. In fact, purple cabbage is so impressive that experts featured in a recent Plant Based Science London video describe it as a longevity-boosting staple.

This makes the health benefits of purple cabbage a topic well worth paying attention to, not just for nutrition enthusiasts, but for anyone looking for affordable, everyday foods that support gut and immune health.

Plant Based Science London, a channel dedicated to compressing complex nutrition research into digestible educational videos, explores what makes purple cabbage such a nutritional standout – from its fibre content to its gut-repairing compounds, antioxidant profile, and impressive affordability.

Below is a breakdown of the video’s key findings, drawing on insights from endocrinologist Professor Franklin Joseph and Dr. Michael Greger.

Purple cabbage is rising as a ‘nutritional titan’

Whole purple cabbage is high in fibre and prebiotics that support a healthy gut microbiome - Media Credit: Media Credit: Adobe Stock

Professor Franklin Joseph does not mince words. He calls purple cabbage “rich in fibre, low in calories, and packed with compounds that support gut health,” adding that the vegetable “reduces LDL cholesterol, and promotes a healthy immune system.” He also highlights its low price point, saying it’s “an incredible food, especially when you consider the price.”

Purple cabbage contains an unusually dense concentration of polyphenols and anthocyanins – over 36 types, according to Joseph – which play a major role in lowering inflammation and reducing oxidative stress. These pigments, also found in berries, are responsible for the vegetable’s deep purple colour and many of its therapeutic effects. Because of its affordability, including it regularly is a practical way to bring more antioxidant power into day-to-day meals.

The video also features a test-tube study using an artificial model of the human gut. Certain purple cabbage varieties reduced markers of gut inflammation by 22 to 40 percent – a striking result for such an inexpensive food.

A gut-friendly, prebiotic powerhouse

Media Credit: Adobe Stock         Red cabbage contains more than 36 polyphenols and anthocyanins, plant compounds linked to lower inflammation

One of the reasons the health benefits of purple cabbage matter so much is the vegetable’s impact on the microbiome. As Joseph explains, “The prebiotic fibre in purple and red cabbage nourishes the beneficial bacteria in our gut, fostering a balanced microbiome, which in turn offers a wide range of benefits from digestive health to mental well-being.”

Prebiotic fibre acts as food for good bacteria, helping them thrive. A well-fed microbiome supports immunity, reduces inflammation, regulates mood, and improves digestion, all areas Joseph links directly to cabbage consumption.

He also notes that it “supports detox pathways in your liver” and has been connected to better heart health due to its antioxidant profile.

For a vegetable that costs just a few coins, that’s a remarkable spectrum of benefits.

Why everyone should keep it in the fridge

In the video, Dr. Michael Greger reinforces the vegetable’s status as a must-have. “You shouldn’t get green cabbage. You should get purple cabbage or red cabbage,” he says. It’s all about the anthocyanins, the same compounds in berries, but at a fraction of the cost.

Greger adds, “Everyone should always have one in the crisper at home to slice off shreds to add a pretty, crunchy, delicious, and nutritious garnish to any meal.” He even jokes about forgetting he already had a cabbage and ending up with two, noting, “Cabbage lasts so long in the fridge. What a great vegetable.”

That longevity is one of its biggest practical advantages: buy it once, and it can carry you through weeks of meals.

Toward the end of the video, viewers are reminded not to purchase pre-cut cabbage. Once cabbage is sliced, its antioxidants begin to degrade rapidly, and its nutritional value drops. Buying whole heads preserves both freshness and potency – key considerations when aiming to maximize the health benefits of purple cabbage.

Purple cabbage isn’t glamorous, exotic, or expensive. But according to both clinical experts and nutrition researchers, it may be one of the most powerful foods available in any grocery store. From gut support to inflammation reduction, affordability, and long shelf life, it’s a superfood hiding in plain sight, and one worth making room for in your fridge.

Find more plant-based health and nutrition content on Plant Based Science London’s YouTube channel.

https://plantbasednews.org/lifestyle/food/purple-cabbage-the-most-underrated-superfood/

Canned chickpeas are a 'superfood' full of fibre and protein

From ca.style.yahoo.com

These legumes — sometimes called garbanzo beans — aren't necessarily just for people following vegan diets

Lauren Toyota doesn’t exactly recall the first time she tasted a chickpea, but the bean is such a staple that it’s hard for her to imagine her eating life without it: “I have always been a little bit hippie-ish and into plant food. So, it was probably hummus,” she recalls, talking about the classic Middle-Eastern dip made by blending these legumes.

“Tofu is my go-to, but chickpeas are a close second for sure,” the two-time cookbook author and creator of vegan blog Hot for Food tells Yahoo Canada by phone. “I definitely try to figure out ways to sort of transform them so that they’re more interesting and appealing looking — and maybe you don’t know what they are right away, because you eat with your eyes first.”

“You can really transform them into whatever flavour you crave: So if you want barbecue, you can do something barbecue with them. If you want Mexican-style, you can add spices and seasonings that make them that flavour profile. So they could just be very versatile,” Toyota adds, explaining that chickpeas are a protein-and-fibre-rich food that also won’t break the bank. That makes it something to consider when you’re trying to balance your grocery bill and your eating goals.

Toyota’s website features dozens of different iterations on chickpeas, from a vegan spin on chopped salad to a chocolate mousse made from the liquid from canned chickpeas (it’s called aquafaba and it behaves like egg whites, a boon for egg-free bakers everywhere).

Chickpeas, Toyota says, “are a superfood in that they contain protein, fibre and they are a nutrient-dense food, which is what makes them a superfood.” On top of feeling full faster and aiding in digestion, these beans comes with a range of other benefits — and we’ll get to those in a minute.

Economical, good for you and versatile, chickpeas could be the overlooked pantry hero that keeps your grocery bill lower and your stomach happy. Here, Toyota shares all you need to know to make them your new favourite ingredient.

What are chickpeas?

Sometimes called garbanzo beans, chickpeas are a beige-coloured bean that can be purchased dried or canned. About the size of a green pea but with one end that’s slightly conical, these little legumes are nutritional powerhouses: Half a cup of canned chickpeas boasts around 10 grams of protein, eight grams of fibre as well as high amounts of iron magnesium and B vitamins.

Dried chickpeas need to be soaked in water overnight before cooking, and can be cooked in a slow cooker or Instant Pot for the most hands-off approach. However, you can also cook them in the oven or on the stovetop.Dried chickpeas need to be soaked for several hours before cooking. That’s why their canned counterparts are a popular grocery store purchase. (Photo via Getty Images)

Cooking any type of dried bean takes time, but chickpeas are a particular commitment, think between 30 minutes and two hours boiling on the stovetop. That’s why canned chickpeas, which are already cooked and are ready to be drained and added to recipes, remain popular — even if they’re marginally more expensive than their dried counterparts (about $2 for a 540-ml can versus $3 for a 900-gram bag).

Are chickpeas healthy?

A 2015 study from the American Journal of Clinical Nutrition echoes Toyota’s earlier point about making fibre a priority, sharing that less than 25 per cent of Canadians age 19 and older get enough fibre daily. Fibre is an important nutrient for a number of reasons: It aids digestion, helps you feel fuller for longer, can help keep you at a healthy weight and can lower the risk of heart disease, diabetes and some cancers, according to the Mayo Clinic.

“Whenever you’re eating a plant protein [like chickpeas], it’s got the added benefit of fibre, which a lot of people who consume a lot of meat and dairy are actually lacking in, so that’s a quick health point,” Toyota adds. “Also, beans and legumes kind of have a prebiotic effect: They are good for your gut.”

“Dried beans, rice, legumes, even regular pasta is a pretty healthy food,” Toyota lists: “I think the cheaper foods sometimes get demonized by the food industry and the influencer industry. And I would encourage, especially if you’re trying to eat more plant based, to go straight for these sort of pantry staples, because they are the least expensive and they’re going to stretch your budget and stretch the amount of meals you can make with them.”

How can I add chickpeas into my diet?

Toyota explains she understands that after opening a can of chickpeas, you might ask yourself, “‘Oh, what do I do with these?’” But, she adds, making the most of a can of chickpeas is as simple as reaching for your favourite sauce.

Toyota mentions chana masala, a traditional South Asian chickpea dish, noting that chickpeas are a staple of Indian cooking: Simmering the chickpeas in a tomato-based sauce with the proper spices until warmed through makes a simple meal that pairs with rice, naan or even quinoa.

She adds you could use store-bought butter chicken sauce or even your favourite marinara sauce as riffs on the idea. Moreover, as Toyota notes, this is a faster and less-costly meal than using that same jar of sauce with chicken: There’s no need to pre-cook or brown the chickpeas, and a can of these beans is a fraction of the $12- to $28-price tag often slapped onto a package of chicken breasts.A simple version of chana masala can include ingredients like onion, garlic, ginger, cumin, chili powder, turmeric and garam masala, on top of the chickpeas and tomato sauce. (Photo via Getty Images)

Can I eat chickpeas if I’m not vegan?

While Toyota’s recipes focus on plant-based eating, she’s quick to add that chickpeas are an ingredient to consider regardless of your own dietary labels.

“​​Think about an extra layer of how can you add more nutrition and fibre to your meal, and chickpeas don’t have to be the replacement — they can be the addition,” the former MuchMusic host says. “Maybe putting them into a soup in addition to your animal protein. They’re a nice, easy thing to throw into or on top of anything. So, I would just buy them and then make a conscious effort to use them, knowing that, again, you’re only doing yourself good by adding nutrition to your meal.”

Toyota adds that she likes to “crisp up” chickpeas by draining a can, patting them dry and spreading them on a parchment lined baking tray to cook in an oven put on 400 degrees Fahrenheit (205 degrees Celsius) until crisp. Anywhere you’d use breadcrumbs, these chickpea bits would be welcomed as a more nutrient-filled alternative.

What are some beginner-friendly recipes to cook with chickpeas?

Aside from swapping chickpeas in for meat in your favourite prepared sauces or making a batch of crispy chickpeas to use anywhere breadcrumbs are welcome, Toyota says that a great starting point for chickpeas is to make a tuna salad-style mixture, swapping in a can of chickpeas for the can of fish.

Recipe: Chickpea ‘Tuna’ Salad Sandwich

• A can of chickpeas

• Lemon

• One to two ribs of celery, thinly sliced

• Two to three pickles or two tbsp of capers, diced fine

• Half a red onion, diced

• Greek yogurt or mayonnaise

Drain and rinse the can of chickpeas using a colander before placing the chickpeas into a large mixing bowl. Using a fork or potato masher, mash the chickpeas into a rough, rubbly consistency similar to that of flaked tuna. Add enough Greek yogurt or mayonnaise to coat, then fold in celery, red onion and pickles until evenly distributed. Add lemon juice and salt to taste. Serve on bread, in a wrap or as a dip for crackers.

“It really, actually does taste exactly like tuna, and it has the same sort of mouth feel,” Toyota adds. “And of course, you added all the fun, flavourful things to really transform them. I would say that’s a very good entry point, and something that’s unique as well, that most people haven’t tried.”

https://ca.style.yahoo.com/canned-chickpeas-are-a-superfood-full-of-fibre-and-protein-a-chef-explains-the-best-way-to-cook-with-these-versatile-beans-190018256.html