Chickpeas are a nutrient-packed legume offering folate, iron, calcium, protein, and choline in one versatile food. Their hearty texture and mild flavor make them a pregnancy diet staple in soups, salads, and dips like hummus.
Why it's good in pregnancy
Chickpeas are an excellent plant-based source of folate, which supports healthy neural tube development, along with iron and protein to support your growing blood volume and your baby's tissue growth. Their choline content also supports your baby's brain development, while fiber helps keep digestion regular.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
IronHelps support the increased blood volume needed during pregnancy.
CalciumContributes to your baby's developing bones and teeth.
ProteinProvides building blocks for your baby's growing tissues and organs.
CholineSupports your baby's brain development and helps prevent neural tube defects.
Serving ideas
Blend into a creamy hummus with tahini and lemon
Add to a hearty vegetable and chickpea soup
Toss roasted chickpeas into a salad for crunch
Stir into a curry or stew
Mash into a chickpea salad sandwich filling
Add to a grain bowl with roasted vegetables
Safety
If using dried chickpeas, soak and cook them thoroughly until tender, as undercooked legumes can be hard to digest. Canned chickpeas are a convenient alternative; simply rinse them well to reduce added sodium before use. Store cooked chickpeas in the refrigerator and use within a few days, or freeze for longer storage. Always check canned products for damaged or bulging tins before use.
Common questions
Are canned chickpeas as nutritious as dried ones?Yes, canned chickpeas retain most of their nutrients and are a convenient, safe option when rinsed well before use.
Can chickpeas help meet my folate needs?Chickpeas are a good source of folate, but most healthcare providers still recommend a prenatal supplement to ensure adequate intake.
Why are chickpeas listed as a choking risk?Whole chickpeas can be firm and round, so mashing or chewing thoroughly is recommended, especially if you have any swallowing concerns.
Did you know?
Chickpeas are one of the oldest cultivated legumes, dating back thousands of years.
Chickpeas are the main ingredient in both hummus and falafel.
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