5 vegetarian foods to pair with chickpeas to boost protein intake

Chickpeas are a rich source of protein and other essential nutrients. According to the United States Department of Agriculture (USDA), dry chickpeas contain approximately 20.47 grams of protein per 100 grams. Interestingly, chickpea protein quality is considered superior to many other pulses, providing essential amino acids and bioactive peptides with various health benefits. According to a study, they also provide significant amounts of dietary fiber (about 12.5–12.8 g per cup cooked), which supports digestive health. And they are also rich in iron, magnesium, phosphorus, potassium, zinc, copper, and selenium. The USDA recommends adults to consume 10-35% of their daily calories from protein, which translates to roughly 0.8 grams of protein per kilogram of body weight. So, if you are a vegetarian and looking for options to amp up your daily protein intake, read this article.

Protein: 10-19 g per 100 gms
Tofu and chickpeas pair well together in curries, salads, or even stir-fries. One can saute them together with spices and lemon juice and they together make a complete protein-packed meal, when paired with grains like rice or roti.

Protein: 25 g protein per 100 gms
Roasted peanut pair well with chickpea salad or chaat, and make for a filling meal that can be enjoyed as an evening snack. For the unversed, peanuts offer a good balance of essential amino acids, and are good for muscle repair and growth when combined with other plant proteins like chickpeas. Also, along with protein, peanuts are rich in healthy fats and calories for sustained energy. They are also rich in niacin, folate, and vitamin E, which help support brain function, memory, and mental clarity.

Protein: 4.4 g per 100 gms
Cooked quinoa and boiled chickpeas together make for a filling Buddha bowl along with other blanched veggies. And if you are a desi food lover, then combine them to make a khichdi-style meal that can be paired with curd and pickle for a filling meal.
Quinoa contains all 9 essential amino acids, making it a rare complete plant-based protein. It also contains antioxidants, magnesium, and potassium that support heart health

Protein: 52 g per 100 gms
Boiled soy chunks and chickpeas, when combined with rice, make for a flavourful and nutritious pulao, that can be consumed as a one-pot meal and make for a protein-packed meal option for vegetarians. They can also be blended together to make breakfast delights like chilla, which pairs well with green chutney.

Protein: 19-21 g per 100 gms
Roasted pumpkin seeds and boiled chickpeas go well in soups, dips, and chutneys. You can also make a salad with chickpeas and add roasted pumpkin seeds on top for a protein boost.

Soaking chickpeas overnight is recommended because it softens them, reduces cooking time, and makes them easier to digest. Adding a pinch of baking soda while soaking helps break down the tough skins. Experts say not to cook chickpeas in the soaking water—always throw it away and use fresh water for better taste and digestion. Finally, eating chickpeas daily helps improve overall health.

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