Chickpeas can significantly lower your cholesterol. Here are 5 tasty recipes scientists recommend to improve your health.

Chickpeas and black beans have different health benefits. While one lowers inflammation, the other is more effective at fighting high cholesterol.Nelea Reazanteva/Getty ImagesChickpeas are rich in plant compounds that can lower your cholesterol.People who ate a cup of chickpeas per day for 12 weeks lowered their cholesterol to healthy levels.Here are some of the cheapest, easiest recipes they used.Turns out, not all beans are created equal.While black beans seem to be great at fighting low-grade chronic inflammation, chickpeas are more of a cholesterol-lowering powerhouse, according to recent research from Illinois Institute of Technology.In a three-month study, researchers asked a group of roughly 24 prediabetic people to eat a cup of black beans every day, while another group of 24 with prediabetes was given chickpeas. In a third control group, participants cooked white rice.By the end of just 12 weeks, the researchers noticed significant differences in inflammation levels for the black bean eaters, while chickpea eaters had a greater effect on their total cholesterol, moving from at risk (with an average total cholesterol around 200 mg/dL) into a heart-healthy range (186 mg/dL).Chickpeas have cholesterol-lowering powerChickpeas are rich in phytosterols, a cholesterol-lowering plant compound.margouillatphotos/Getty ImagesThe reason why different beans house different health benefits probably has to do with the chemicals that color them and make each bean unique. While the phytochemicals that make black beans black are known to have more anti-inflammatory properties, golden chickpeas have more of other plant chemicals called phytosterols, which are cholesterol-lowering compounds.This is why nutrition buffs often recommend eating a wide variety of different colored plants, including fruits, vegetables, beans and whole grains. By eating a rich diversity of colorful whole foods, you'll enjoy the complex natural "food matrix" found inside each one, lead researcher Indika Edirisinghe told Business Insider."It contains protein, it contains lipid, it contains fiber, vitamins, minerals," and different combinations of each from bean to bean, he said. "Somebody can synthesize artificial bean by adding all the nutrients, but I don't think you're going to get the same effect."Registered dietician Joel Ramdial, who was not involved with this study, is the director of nutrition at Southeast Missouri State University's department of sport sciences. He told BI that beans are one of the most dense and varied sources of dietary fiber you can find, making them a great ingredient to mix into your next meal."You can blend them up and mix them into things, you can roast," he said. "You can put them in soups, you can mix them into sauces."In order to make it easier on research participants to include a cup of chickpeas per day in their diets, Edirisinghe and his team equipped their study volunteers with canned chickpeas, a measuring cup, and several easy recipes.Here are 5 chickpea recipes scientists recommend to lower cholesterol:Cool ranch chickpeasRoasted chickpeas are an easy, healthy snack.Courtesy of Indika Edirisinghe.Ingredients:2 15 oz. cans of chickpeas, drained and rinsed1/2 cup of extra virgin olive oil2 tbsp. of ranch seasoningDirections:Preheat oven to 400FDry chickpeas well with paper towelsSpread onto a large baking sheet in an even layerBake until golden and crisp, 30 minutesIn a large bowl, toss the hot chickpeas with oil and seasoningSpread out onto the baking sheet and bake for five more minutesRemove from the oven. Chickpeas will continue to crisp as they cool.Tomato cucumber feta salad with chickpeasMixing chickpeas with fresh veggies and cheese crams a lot of different macronutrients into one meal.Courtesy of Indika Edirisinghe.Ingredients:1 15 oz. can of chickpeas, drained and rinsed1 large cucumber, chopped1 pint of cherry tomatoes, preferably multi-colored, halved1/2 white onion, chopped1/2 cup of feta cheese1/4 cup of extra virgin olive oil2 tbsp. of red wine vinegarSaltPepper2 tbsp. of fresh cilantro, choppedDirections:In a large bowl, combine the cucumber, tomato, chickpeas, and onionIn a small bowl, whisk together the oil and vinegar. Season with salt and pepper. Add to the large bowl and toss to combine.Top with feta and cilantroHoney sesame chickpeasThis meal only takes about 20 minutes to make.Courtesy of Indika Edirisinghe.Ingredients:1 15 oz. can of chickpeas1 small onion, diced2 cloves of garlic, minced1/2 cup of honey1/3 cup of soy sauce2 tbsp. of toasted sesame oil1 tbsp. of rice wine vinegar2 tbsp. of vegetable oil1/4 tsp. of crushed red pepper flakes1 tsp. of fresh grated gingerCooked rice, for servingSesame seeds and sliced scallions, for garnishDirections:Put the diced onion, minced garlic, honey, soy sauce, sesame oil, vinegar, vegetable oil, red pepper flakes and ginger in a medium saucepan.Add some water and bring to a boilReduce to simmer and cook for five to 10 minutes, until slightly thickAdd the chickpeas and return to a boilReduce heat to medium-low and simmer for 10 minutes, until chickpeas are coated and sauce is thickServe over cooked rice, and garnish with the sesame seeds and sliced scallions, if desiredChickpeas with leeks and lemonA fresh and vibrant meal for summertime, with lemon zest and rosemary.Courtesy of Indika Edirisinghe.Ingredients:2 cups of chickpeas4 leeks1/2 lemon1 branch of fresh rosemary1 clove of garlic1/4 cup of extra virgin olive oilSaltDirections:In a large skillet, heat the olive oil, garlic, and rosemary over medium heatOnce the garlic turns fragrant and the rosemary starts to sizzle, remove the rosemary and set it asideAdd the leeks to the pan, along with a good pinch of saltCook, stirring often, until the leeks are soft and sweet but still green, around five to eight minutesAdd in the chickpeas, and continue to cook, turning the beans in the oil, for five more minutes. The chickpeas should darken slightly in color.Using a microplane or zester, add a few scrapes of lemon zest into the pan, plus a squeeze of lemon juiceStir to combineSeason to taste with lemon juice, zest, or salt as neededRoasted chickpea gyrosA quick meal for busy days.Courtesy of Indika Edirisinghe.Ingredients:1 15 oz. can of chickpeas4 pita flatbreads1 cup of tzatziki sauce2 lettuce leaves, roughly chopped1 tomato, sliced1/4 red onion, cut into strips1 tbsp. of olive oil1 tbsp. of paprika1 tsp of black pepper1/4 tsp of saltDirections:Preheat oven to 400FPat the chickpeas dry with paper towels, removing any skins that come offIn a large bowl, gently toss the chickpeas with the oil, paprika, black pepper, cayenne pepper, and saltSpread the chickpeas onto a greased, rimmed baking sheet and roast for roughly 20 minutes, until lightly brown but not hardSpread tzatziki on one side of the pita bread, then sprinkle in 1/4 of the chickpeas, and add your veggiesFold and enjoy!Read the original article on Business Insider

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