Although most health experts recommend keeping sugar—particularly refined sugar—intake to a minimum, this doesn’t mean that sweets are entirely off the table. Moderation is key, folks. On that note, Janese Laster, MD, a Washington-based, board-certified gastroenterologist, recently shared with Well+Good her go-to gastro-approved cookie recipe she makes regularly (and to stay regular, if you know what we mean).
A few perks of Dr. Laster’s easy chocolate chip cookie recipe we’re obsessed with: It keeps the sugar levels to a minimum while offering other gut-boosting ingredients such as chickpeas and almond butter. Plus, thanks to the chickpeas, the recipe boasts tons of fiber and protein. And it’s vegan-friendly, too!
Learn how to make a batch of these fiber-and protein-rich cookies and why they’re so good (and good for you, too), ahead.
What are the benefits of these gut-friendly chickpea cookies?
The star of this simple chocolate chip cookie recipe is, without a doubt, the chickpeas, thanks to its abundance of gut-friendly fiber. For context, one cup of these cream-colored legumes contains 12.5 grams of fiber; that’s nearly 50 percent of your daily intake. “In addition to having a creamy, mild taste and texture perfect for cooking or baking, chickpeas are so supportive for your gut, containing both soluble fiber—a prebiotic that feeds the beneficial bacteria in the microbiome, and insoluble fiber, which simply keeps things moving,” says Natalie Stronczek, RD, a registered dietitian on behalf of USA Pulses.
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The even better news? A batch of these cookies features a whole entire can of chickpeas.
Plus, fiber isn’t just a gut health rockstar, there are tons of additional benefits of this nutrient that tend to go under the radar. For example, consuming high-fiber foods regularly can help promote cardiovascular health and even help boost longevity. There more you know, right?
But that’s not all, folks. Another important benefit of chickpeas is that they’re extremely high in protein. Just one cup of chickpeas contains a whopping 14.5 grams of protein. Keep in mind that protein and gut health are inextricably linked; optimal protein consumption can impact the state of digestion and overall gut well-being. Beauty and protein, what more could we ask for from these humble cookies? Perhaps, a little more protein? Your wish is our command. This recipe also includes half a cup of almond butter per batch.
Beyond protein and fiber, chickpeas are also rich in antioxidants that “protect your gut lining by regulating inflammation,” says Stronczek. Plus, they can help stabilize blood sugar levels. “And like other pulses, [chickpeas] are packed with key nutrients like potassium, magnesium, zinc, and more,” Stronczek says. It’s time to get baking, fam.
3 tips for making this cookie recipe
1. Save the drained chickpea liquid
Leftover chickpea liquid—otherwise known as aquafaba—is one of our favorite egg substitutes. When whipped, it turns frothy, similar to the consistency of whipped cream. Once you’ve drained the chickpeas, save the liquid and use it to make one of these delicious aquafaba recipes, including gooey vegan brownies or French toast casserole.
2. Use the same ingredients to make blondies instead
We discovered another delicious chickpea-based dessert by Ambitious Kitchen that uses the same core ingredients found in Laster’s cookie recipe: flourless chickpea chocolate chip blondies. They’re vegan, gluten-free, and, of course, packed with boatloads of protein and fiber.
3. Elevate the cookies with a pinch of flaky sea salt
Once the cookies come out of the oven, garnish them with a pinch of flaky sea salt to balance the gooey, sweet cookies with a bit of crunch and saltiness. Just make sure the cookies aren’t too hot or too cold; somewhere in the middle is ideal.
Chickpea chocolate chip cookie recipe
Yields 16 cookies
Ingredients
1 (15-ounce) can of drained chickpeas
1/2 cup smooth almond butter
1/2 cup maple syrup
2 Tsp vanilla
1/2 Tsp baking soda
1/2 Tsp baking powder
1/2 Tsp salt
1/2 cup dark chocolate chips
1. Preheat the oven to 350ºF degrees. Meanwhile, in a food processor blend the chickpeas and nut butter until smooth and creamy, about one minute.
2. Add the maple syrup and vanilla, and continue to blend.
3. Add the baking soda, baking powder, and salt, and continue to blend.
4. Ensure the batter is cooled to room temperature (in case it warmed up while blending); you may need to let it stand for a few minutes. Once cooled, stir in the chocolate chips.
5. Scoop one tablespoon of dough on a parchment-lined baking sheet, leaving ample space between each cookie so they don’t touch. Bake the cookies for 12 to 14 minutes, or until the edges have slightly browned.
A registered dietitian shares the benefits of chickpeas: