ingredients

4 Reasons Why Chickpeas are the Perfect Plant-Based Protein

By Daily Harvest
Updated: January 2025

It’s common to think you can’t get enough protein on a plant-based diet, but there are plenty of good sources of plant protein out there. Chickpeas, also called garbanzo beans, are a nutritious source of plant-based protein and a healthy food to always have on-hand. They make plant-based eating easy and convenient.

Chickpeas are a good source of protein.

One half-cup serving of chickpeas has 6 grams of protein. For perspective, the Daily Value for protein is 50 grams per day. That’s a hefty serving of protein, btw.

Like most other plant protein sources, chickpeas are not a complete protein and do not contain all nine essential amino acids. Chickpeas are rich in some essential amino acids, including lysine and arginine, but lack the sulfur-containing amino acids, methionine and cystine. To overcome this, include a variety of plant-based protein sources in your diet - such as seeds, nuts, whole grains, lentils and beans - to ensure you get all nine essential amino acids.

Chickpeas have fiber.

Did you know that animal proteins don't contain fiber? Chickpeas provide 4 grams per half cup servings of fiber, a nutrient that can help lower cholesterol and improve gut health. Fiber is also connected to lowering the risk of heart disease.

Chickpeas provide iron.

Iron is a mineral needed to transport oxygen in the blood. Iron also plays a role in energy production and DNA synthesis. Though iron from plant foods can be more difficult to absorb, you can improve iron absorption by also eating foods that contain vitamin C, such as fruits and vegetables.

Studies show that chickpeas are a healthy addition to the diet. Legumes consumption has been linked to reductions in blood pressure, blood sugar, and cholesterol. Research also suggests swapping meat for protein-packed legumes like chickpeas may be beneficial for gut health, have a positive impact on longevity, and lower risk of diabetes and heart disease.

Chickpeas (CH)

Chickpeas are an easy ingredient to use in the kitchen.

Chickpeas have a mild flavor and pair well with a variety of different foods. You can toss chickpeas with whole grains like farro or barley, or add chickpeas to salads for a plant-based protein boost. Chickpeas also work well in soups, like in the Daily Harvest Tomato + Zucchini Minestrone Soup.

Chickpea Soup

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Unless otherwise noted, nutrition information is sourced from USDA FoodData Central and reflects the reference amount customarily consumed. These are standardized servings and not necessarily the amount present in the highlighted Daily Harvest recipes. Nutrition information for Daily Harvest products can be found on packages and under "Nutrition Facts" for each product at "dailyharvest.com". Vitamin and mineral functions are sourced from Linus Pauling Institute Micronutrient Information Center.