What superfood is considered both a vegetable and a protein, and is probably sitting in the back of your pantry right now? It’s the beloved chickpea, which in my opinion could use a little more notoriety.

Superfood, by definition, is when a food offers high levels of desirable nutrients that are also linked to the prevention of disease, or believed to offer several simultaneous health benefits beyond its nutritional value. Chickpeas, also known as garbanzo beans, are packed with a vast array of vitamins and minerals, thus the majestic moniker.

Chickpeas are known as a complete protein because they contain all nine amino acids, the building blocks to proper bodily function. Thus, they are a great protein source for both vegetarians and carnivores. They also provide energy, support digestion, boost immunity, bolster muscle growth, repair body tissue, help to maintain healthy skin and nails, and support healthy hormone and brain function.

The high fiber legume is also chalked full of vitamins and minerals including choline, magnesium, potassium iron, folate, vitamin K and vitamin C.

Because they are often hiding in your pantry next to the black beans and kidney beans, their multifaceted use in culinary creations is often overlooked. Seasoned as a side dish will complement any dinner, but did you know they taste great scrambled with eggs or roasted and sprinkled on avocado toast?

I love cooking with chickpeas because they make every dish effortlessly nutritious. And, they are a healthier substitute to many lifelong favorites like wheat pasta (chickpea pastas are now readily available), and crunchy croutons when roasted and sprinkled on salads. There are dozens of ways to incorporate chickpeas into any meal – chickpea Moroccan stew or chickpea curry served over rice – and the best part is that it never gets boring.

If you are a baker, know that the luscious legume can also be seamlessly integrated into sweet dishes like brownies, cakes, cookies and truffles, providing a healthier, power-packed option. In fact, one cup delivers 14.5 grams of protein and 12.5 grams of dietary fiber.1

So, pull that can of chickpeas from the back of your pantry, experiment with their many uses and feel good about the tasty nutritional benefits you will enjoy.

Katie Davis of La Quinta is the creator of Eat Ceci organic chickpea truffles and can be reached at [email protected]. For more information, visit www.eatceci.com.

Reference: 1) https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients