VSCookies, cakes, and sugary desserts tend to get a bad rap when it comes to gut health. And it’s no mystery: Eating too much sugar can wreak havoc on your gut, disrupting the delicate balance of our gut microbiome, which can encourage the growth of certain types of “bad” bacteria.
Although most health experts recommend keeping sugar intake, especially refined sugar, to a minimum, doesn’t That means sweets are a complete no-no. Moderation is key, folks. Speaking of which, Janese Laster, MD, a board-certified gastroenterologist based in Washington, D.C., recently shared with Well+Good her recipe for gastroenterologist-approved cookies that she makes regularly (and to stay regular, if you know what we mean).
Here are a few benefits of Dr. Laster’s easy chocolate chip cookie recipe that we’re obsessed with: It keeps the sugar levels to a minimum while still offering other digestion-boosting ingredients like chickpeas and almond butter. Plus, thanks to the chickpeas, the recipe is packed with 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).
What are the benefits of these gut-friendly chickpea cookies?
The star of this easy chocolate chip cookie recipe is definitely chickpeas, thanks to their abundance of gut-friendly fiber. As a reminder, one cup of these creamy-colored legumes contains 12.5 grams of fiber, or nearly 50 percent of your daily value. “In addition to having a creamy, mild flavor and the perfect texture for cooking or baking, chickpeas are also great for your gut because they contain both soluble fiber (a prebiotic that feeds the beneficial bacteria in your microbiome) and insoluble fiber, which simply helps keep things moving,” says Natalie Stronczek, a registered dietitian with USA Pulses.
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The best news is that one batch of these cookies contains an entire can of chickpeas.
Plus, fiber isn’t just good for gut health. This nutrient has many other benefits that tend to go unnoticed. For example, regularly eating fiber-rich foods can promote cardiovascular health and even increase longevity. You know better, right?
But that’s not all. Another important benefit of chickpeas is that they are extremely high in protein. Just one cup of chickpeas contains 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. And protein, what more could you ask for from these humble cookies? Maybe, a little more Protein? Your wish is our command. This recipe also includes a half cup of almond butter per batch.
In addition to protein and fiber, chickpeas are also rich in antioxidants that “protect the gut lining by regulating inflammation,” Stronczek says. Plus, they can help stabilize blood sugar. “And like other legumes, chickpeas are packed with essential nutrients like potassium, magnesium, zinc, and more,” Stronczek says. Time to get cooking, friends.
3 tips for making this cookie recipe
1. Save the liquid from the drained chickpeas
Leftover chickpea liquid, otherwise known as aquafaba, is one of our favorite egg substitutes. When whipped, it becomes foamy, similar in consistency to whipped cream. Once you’ve drained the chickpeas, save the liquid and use it to make one of these delicious aquafaba recipes, including fudgy vegan brownies or a French toast casserole.
2. Use the same ingredients to make blondies
We discovered another delicious chickpea dessert from Ambitious Kitchen that uses the same basic ingredients as Laster’s cookie recipe: flourless chickpea chocolate chip blondies. They’re vegan, gluten-free, and of course, packed with protein and fiber.
3. Top the cookies with a pinch of flaked sea salt
Once the cookies are out of the oven, top them with a pinch of fleur de sel to balance the soft, sweetness of the cookies with a little crunch and saltiness. Just make sure the cookies are neither too hot nor too cold; a medium temperature is ideal.
Chickpea Chocolate Chip Cookies Recipe
Makes 16 cookies
Ingredients
1 can (15 ounces) drained chickpeas 1/2 cup smooth almond butter 1/2 cup maple syrup 2 teaspoons vanilla 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 1/2 cup dark chocolate chips
1. Preheat oven to 350°F. Meanwhile, in a food processor, pulse chickpeas and nut butter until smooth and creamy, about 1 minute.
2. Add the maple syrup and vanilla and continue mixing.
3. Add the baking soda, baking powder and salt and continue mixing.
4. Make sure the dough is cooled to room temperature (in case it warms up while mixing); you may need to let it sit for a few minutes. Once cooled, stir in the chocolate chips.
5. Drop a tablespoon of batter onto a parchment-lined baking sheet, leaving enough space between each cookie so they don’t touch. Bake cookies for 12 to 14 minutes, or until edges are lightly browned.
A registered dietitian shares the benefits of chickpeas:
