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Heart Healthy Recipes, Issue #103 - Health Benefits of Chickpeas
December 29, 2025

Welcome to Heart Healthy Recipes' Newsletter

Chickpeas are the featured food in this month’s Heart Healthy Recipes’ newsletter. Recipes include a heart-healthy Greek soup, basic hummus appetizer, and roasted chickpea snack mix.

Health Benefits of Chickpeas

The fiber-rich chickpeas help protect the heart by lowering bad (LDL) cholesterol and triglycerides, along with reducing inflammation. In addition, the fiber helps assist in weight management.

The minerals of potassium and magnesium in the chickpeas may help control blood pressure by helping the blood vessels to relax. The potassium may also help the proper function of muscles, including the heart muscle and to maintain a healthy heart rate.

The cholesterol-free chickpeas are also low in sodium making them a heart-healthy and nutritious dietary choice.

Chickpea Hummus

Classic, basic appetizer of chickpea hummus flavored with lemon and garlic.

Recipe Ingredients:

1 can (15-16oz.) chickpeas, drained and rinsed

⅓ cup tahini

2 tablespoons extra-virgin olive oil (EVOO)

2 tablespoons lemon juice

1 garlic clove

1 teaspoon cumin

Recipe Instructions:

In a blender, add all the ingredients and blend on high speed. Slowly add approximately ½ cup of water. Blend until smooth. Adding more water if needed. Garnish with chopped parsley and/or sesame seeds if desired.

Makes 4 servings.

Greek Chickpea Soup

Cozy, comforting soup for a winter's day with heart-healthy carrots, onions, garlic, and more.

Recipe Ingredients:

3 cans (15-16oz.) chickpeas, drained and rinsed

3 tablespoons extra-virgin olive oil (EVOO)

1 onion, chopped

2 carrots, peeled and sliced

3 garlic cloves, finely chopped

2 tablespoons lemon juice

3 tablespoons tahini

4 cups vegetable broth

1 teaspoon oregano

½ teaspoon sea salt (optional)

½ cup fresh dill or parsley, chopped (optional)

Recipe Instructions:

In a large pot, add oil and cook over medium heat. Add onion and carrots. Cook for 5 minutes. Add in garlic, cooking for another minute.

Add the chickpeas, vegetable broth, oregano, sea salt (if desired). Bring to a gentle simmer and cook for 15 minutes.

Remove approximately 2 cups of the soup and place into a blender. Blend until smooth. Transfer back into soup pot.

Garnish with dill or parsley, if desired.

Makes 4 servings.


Chickpea Snack Mix

Roasted chickpeas seasoned with paprika and cumin combine with heart-healthy almonds and seeds for a nutritious snack.

Recipe Ingredients:

2 cans (15-16oz.) chickpeas, drained and rinsed

2 tablespoons extra-virgin olive oil (EVOO)

1 teaspoon garlic powder

1 teaspoon paprika

½ teaspoon cumin

½ teaspoon sea salt (optional)

¼ teaspoon black pepper

½ cup almonds

¼ cup pumpkin seeds

¼ cup sunflower seeds

1 tablespoon maple syrup

Recipe Instructions:

Preheat oven to 350°F.

Drain and rinse chickpeas. Gently pat dry on a clean cloth and place in a mixing bowl. Add the olive oil, garlic, paprika, cumin, sea salt (optional), and black pepper. Lightly toss ingredients to evenly coat the chickpeas.

Place on a baking tray in a single layer with space between each chickpea.
Roast chickpeas for 25 minutes, lightly shaking after 10 minutes to ensure even cooking. Add almonds and seeds, lightly tossing together and return to oven for 10 more minutes, until toasty and crispy.

Allow to cool for 15 minutes.

Store at room temperature in an airtight container up to 5 days.

Makes 6 servings.

Medium-Sized Cast Iron Skillet:

Cast Iron Skillet ~ Made in the USA ~ Click Here for Details


For More Recipes with Chickpeas:

Cinnamon Bars

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*Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and HeartHealthyRecipes.com website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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