Some readers may recall that Jim and I follow a plant-based diet. While it comes with its challenges, we feel good about our decision. For Jim, consuming meat and dairy leads to high inflammation levels, triggering arthritis and tendinitis flare-ups. For me, it’s about keeping my cholesterol under control. I hate the idea of taking pills so early in the second chapter of my life. While our nutrition choice is not for everyone, there are some benefits of eating more plants that can help us all.

Some of you may be kicking off 2025 with New Year’s resolutions to be more conscious of your nutrition, pocketbook and/or environment. If you are, you may enjoy joining us in the “Chickpea Challenge.” This month, Jim is starting off semester by giving his Kingston High School health students this challenge to get them thinking about their nutritional, financial and environmental health (and maybe help around the kitchen a bit too!). We thought we’d let you all in on the action.

Why chickpeas? Well, lentils have more nutrients, but Jim thinks they taste like cardboard. (I still love them so, more for me!) Chickpeas run a close enough second. They offer protein and heart-friendly unsaturated fats, are high in fiber, which helps lower LDL (bad) cholesterol, and magnesium and potassium, which help regulate blood pressure. Just remember to rinse them off out of the can (they can be salty) before you use them.

Let’s look at the numbers. One cup of chickpeas covers one third of your daily requirement and half of your daily fiber (Bye bye, Metamucil!) and there is ZERO cholesterol. While three ounces of chicken breast or steak can give you a bit more protein, they have no fiber. (Hello, Metamucil!) A three-ounce steak also packs 75 milligrams of cholesterol, or 25 percent of your daily allowance. And let’s be honest — how many of us stick to just three ounces? At Texas Roadhouse down the street, steaks start at 12 ounces, which equals your entire daily cholesterol allowance. I hear they are delicious … but I’m saving my heart for Jim, not steak!

Worried about your grocery bills? Chickpeas cost about the same as eggs, which have about the same amount of protein. But they are a lot cheaper than chicken or steak. They also score on environmental impact. They’re mostly grown in the U.S., so transportation impact is minimal. Plus, they produce very little greenhouse gas emissions, use relatively little water and even improve soil health through nitrogen fixation. Chicken and eggs have a bigger environmental footprint and steak has sky-high emissions, requires massive water use and a lot of land.

From a yumminess perspective, chickpeas are super versatile and can boost the nutrition of some of your favorite meals. So, let’s get back to the challenge. There are so many things you can do. Are you a hummus person? I love making it with roasted peppers! Do you try and eat salads every day? Throw them in! Chilly weather means soups and stews and chickpeas go great in them. Feeling spicy? Try falafel or maybe you want to throw some into your pasta marinara or eggplant dishes — they add protein, and you’ll barely notice they are there. If you have a sweet tooth, save the water (called aquafaba) from the cans and whip it up as a zero-cholesterol alternative to eggs to add to brownies or make vegan mousse … we’re not kidding, we can easily go through a case a week!

Feeling inspired yet? We’d love to hear your ideas and feedback on all the creative (or simple) things you can make with chickpeas. Share your thoughts in the comments section over the next three weeks. Extra “points” if you can suggest ways to balance their nutrition with other ingredients! Have a recipe? We’ll try it out and, if it’s delicious, share it here and with the Kingston High School health class. Not feeling creative but want to give it a shot? Just eat them straight out of the can like Jim does on lazy days — just don’t forget to rinse them first!

Barbara Magnoni and Jim Rich are subscribers, and co-founders of the Hudson Valley Plant Exchange, living in Kingston. Rich is a coach and health teacher at Kingston High School. The opinions expressed in this article are those of the writers; they do not necessarily reflect the opinions of the Kingston Wire Editorial Team.