Recipe description
July 23, 2026
Chickpeas with chard and garlic
Fiber-rich chickpeas with chard and garlic for gentle digestion.
Plant Based
High Fiber
Protein Rich
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and leafy greens.
- Includes polyphenol-rich garlic and olive oil.
- Balanced with plant protein and healthy fats for satiating meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
400
gram
Chard
200
gram
Garlic
3
clove
Oil, olive
2
tablespoon
Lemon
1
piece
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Instructions
1
Rinse the chickpeas thoroughly and drain well.
2
Wash the chard leaves, remove the stems, and chop the leaves into bite-sized pieces.
3
Finely chop the garlic cloves.
4
Heat olive oil in a large pan over medium heat. Add garlic and sauté for 1-2 minutes until fragrant.
5
Add the chard to the pan and cook for 3-4 minutes until wilted.
6
Stir in the chickpeas and cook for another 2-3 minutes until heated through.
7
Season with salt and black pepper to taste.
8
Squeeze fresh lemon juice over the dish before serving.
More Recipes For Your Gut
Nutrition
490 kcal
Calories
20 g
Protein
60 g
Carbohydrates
14 g
Fiber
9 g
Sugar
14 g
Fat
1.5 g
Saturated fat
1.4 g
Salt
FAQ
Is this dish vegan?
Yes. It contains only plant-based ingredients.
How many servings does it yield?
2 servings.
Can I prepare it in advance or store leftovers?
Leftovers can be refrigerated for 2–3 days and reheated gently on the stove.
Can I adjust the heat level?
Yes. If you like more heat, add chili flakes or a pinch of cayenne.
Can I substitute ingredients?
Yes. Use spinach instead of chard; use canned or dried chickpeas; lemon juice or a splash of vinegar can substitute fresh lemon.
How long does it take to cook?
About 15–20 minutes from start to finish.
Is it gluten-free?
Yes, naturally gluten-free. Avoid cross-contamination.
What should I serve it with?
As a side or a light main. It goes well with rice, quinoa, or crusty bread.
What nutrients does this dish provide?
High in fiber and plant protein; chard adds iron and vitamins A/K; garlic contributes phenolics.
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