Breakfast is the most important meal of the day. It should be nutritious enough to keep you energised throughout the day and satiating to avoid any unnecessary cravings between meals. To achieve this, experts recommend choosing savoury dishes instead of sugary ones, which can lead to energy spikes and crashes. While sweet breakfasts often include cereals, fruits, pancakes, and spreads, savoury options like a boiled chickpea and egg salad offer a delightful alternative. But does this combination really work? Here's what to know about their nutritional profile.
Also Read: Protein-Rich Foods That Help Reduce Your Risk Of High Blood Pressure or Hypertension
Nutritional Profile Of Chickpeas![]()
Chickpeas are a nutritional powerhouse, packed with essential nutrients. As per the US Department of Agriculture (USDA), they are an excellent source of protein, providing 14.5 grams per cup, making them a great option for vegetarians and vegans. Chickpeas are also rich in fibre, with 12.5 grams per cup, promoting digestive health and satiety. They contain a good amount of healthy fats, including polyunsaturated and monounsaturated fats, which support heart health. Additionally, chickpeas are loaded with vitamins and minerals, such as iron, magnesium, potassium, zinc, and B vitamins, contributing to overall well-being.
Nutritional Profile Of Eggs
As per the nutrient breakdown provided by the USDA, a whole, raw egg is a nutritional powerhouse. It's a great source of protein, providing 4.79 grams per small egg, essential for building and repairing tissues. Eggs are also packed with healthy fats, including omega-3 fatty acids, which support heart health and brain function. They are rich in vitamins and minerals, such as vitamin D, B vitamins, iron, and selenium, crucial for various bodily functions. While eggs contain cholesterol, moderate consumption is generally considered safe for most people.
Health Benefits Of Combining Boiled Chickpeas And Eggs![]()
Both chickpeas and eggs are high in protein, fibre, and other vital nutrients. Therefore, combining chickpeas and eggs for breakfast can be beneficial for your health in several ways. These include:
- Excellent protein sources, providing essential amino acids that promote muscle repair and growth while keeping you fuller for longer.
- High in fibre, which supports digestive health, maintains bowel regularity, and helps control appetite.
- Packed with vital nutrients, such as folate, iron, and magnesium, eggs offer vitamins A, D, B12, and choline.
- Eggs contain healthy fats that aid in the absorption of fat-soluble vitamins (A, D, E, K).
How To Create A Balanced Diet With Boiled Chickpeas And Eggs![]()
Creating a balanced breakfast with boiled chickpeas and eggs is both simple and nutritious. In addition to the boiled chickpeas and the eggs, you can mix diced vegetables such as tomatoes, cucumbers, and bell peppers, drizzled with olive oil and a sprinkle of lemon juice or your favourite herbs and spices for added flavour and nutrition. You can serve the combination with a slice of wholegrain toast or a small serving of avocado for healthy fats. This helps ensure a balanced diet and a healthy breakfast meal.