Nutrition & Health

How Chick Peas Can Supplement Your Athletic Diet

a recipe with chick peas adds to an athetlic diet

(Flickr – Keith McDuffee)

The following is a post by Kelly Springer, a registered dietitian/nutritionist and the founder of Kelly’s Choice LLC.

Few athletes realize the plentiful benefits of chick peas. They’re seriously a hidden gym — typically small, round and beige in color.

Who’d have thought: they also come in black, green and red.

And they pack a serious punch. In one cup of chick peas there are 15 grams of protein and 13 grams of fiber. These are important aspects of an athletic diet because they help you to stay full longer and aid in your digestive health, which will help both in maintaining your goal weight as well as getting you through all of your physical activities.

Along with the protein and fiber, a cup of chick peas contains only 4 grams of fat, no cholesterol, and 2 percent of your salt intake. Chick peas are accessible to the majority of diets because they are essential vegan and a gluten free food, providing a ton of nutritional benefits:

  • 50% of our daily potassium needs
  • 21% of calcium needs
  • 69% of iron needs (the number one mineral deficiency in the United States)
  • 55% of vitamin B-6
  • 57% of your daily magnesium needs

Overall, these nutrients in chick peas support heart health and prevent the development of diabetes

Here’s a quick and delicious recipe that would be a great addition to any athletic diet.

Confetti Quinoa and Chicpea Lettuce Wrap

This will serve 2-4.


  • 2 cups cooked quinoa
  • 1 1/2 cups cooked chickpeas
  • 1 cup diced bell pepper
  • 1 cup shredded kale
  • 1 cup diced carrots
  • 1 cup diced celery
  • 2 tbsp chopped chives
  • 2 tbsp lemon juice
  • 2 tbsp hemp oil (olive, avocado, flax, or sacha inchi oils are also fine)
  • 1 tsp dijon mustard
  • Sea salt to taste
  • Black pepper to taste
  • 16 romaine lettuce leaves


  1. Mix the quinoa, chickpeas, pepper, kale, carrots, celery, and chives together.
  2. Whisk together the oil, lemon, salt, and pepper. Pour this dressing over the quinoa mixture.
  3. Stuff quinoa salad into romaine leaves and serve!

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About the author
Andy McKernan

Andy McKernan is the content strategist at NCSA Athletic Recruiting. A content marketer with a background in creative writing, Andy brings several years of experience to NCSA.