- After discovering she had elevated blood sugar levels, a writer started looking for high-protein recipes.
- This za’atar roasted chicken and chickpea dish became a favorite of hers.
- She lost 25 pounds by increasing protein intake and reducing processed carbohydrates.
When your doctor says, “We need to talk about your blood work,” it’s never just casual chit-chat.
I was in my mid-40s, feeling reasonably good overall. Was I obsessed with health? Not exactly. Still, I hit the pool a few times weekly, cooked most meals from scratch, and had a fondness for fruits and veggies. So, naturally, I wondered, what could be wrong with my test results? Surely, something had to be amiss.
To my surprise, there was more than one issue. I learned about low iron and, more worryingly, high blood sugar. Apparently, a combination of hitting perimenopause and my new habit of grabbing toast for dinner when things got hectic wasn’t doing me any favors. My doctor suggested I focus on meals that were high in fiber, low in sugar, and packed with protein. I knew what that meant: legumes, and a lot of them. Not exactly thrilling, I thought.
I didn’t have anything against lentils, beans, and chickpeas, for what it’s worth. They’re simple, affordable, and, yes, nutritionally amazing. But they often felt, well, sensible—almost painfully so. I couldn’t shake off the memory of a lentil dish that reminded me of sand, which was less than appetizing. And that memory of a bland 12-bean salad? Talk about a buzzkill. So, yeah, I dove into research with a somewhat heavy heart. But when I came across this EatingWell recipe for Za’atar-Roasted Chicken with Chickpeas, there was a hint of hope. It seemed to have promise and flavor.
And it truly did. No exaggeration, this recipe turned into a game changer for me.
The chickpea-centric dish was so full of flavor that it completely shifted my previously lukewarm feelings about legumes. It tasted far too good to be the kind of meal you’d expect after a stern doctor’s phone call. And yet, it definitely could be categorized that way. The generous helping of lemon juice and za’atar spices made everything sing with flavor. Toss in some garlic, onions, and fresh herbs, and you’ve got a flavor powerhouse. The chicken adds a nice protein boost—an impressive 29 grams per serving. Best part? It comes together quickly, no hassle. I even find myself swiping the empty pan to savor the last bits of sauce. And here’s the kicker: I actually enjoy eating chickpeas now.
While I’m happy to follow the original recipe, it quickly became clear that I could modify it with whatever veggies I had on hand. In summer, I’d toss in cherry tomatoes from my garden; in fall, Brussels sprouts made an appearance. As winter loomed, sweet, peppery parsnips became a welcome addition. No matter how I switched it up, I could have this meal prepped in under 15 minutes. Then, I’d let it cook while working on other tasks. And for the first time, I started reserving leftover chickpeas for the next day, typically for breakfast in a quick hash with a fried egg on top.
As much as I might poke fun at them, there’s no denying that chickpeas and other legumes are exactly what I need right now. Cathy Richards, RD, shares my sentiments. “As a registered dietitian, I often recommend chickpeas for their satisfying protein and gut-loving fiber. They add a delightful, subtly nutty flavor to meals—simple yet delicious for boosting health and taste,” she explains.
Legumes, particularly chickpeas, earn rave reviews from numerous health organizations, including Diabetes Canada and the American Diabetes Association. They’re rich in fiber (almost 10 grams in a cup) and are a low-glycemic-index food, crucial for managing blood sugar. Plus, they provide some iron, about 8% of your Daily Value in a cup.
OK, legumes. It’s clear now—what can’t you do?
Meal Plan to Try
It wasn’t my original intention to shed pounds. I’m fortunate to have a doctor focused on more than just the number on the scale. I aimed to make adjustments that would positively impact my blood sugar and iron levels. But those adjustments, like upping fiber and lean protein while cutting back on high-glycemic foods, just happen to align with classic weight-loss advice. Incorporating this super-easy sheet-pan meal into my meal plans over the past year has led to a weight loss of 25 pounds and counting.
More importantly, my blood work has shown significant improvement. I feel more like I’m nourishing myself, attending to my health, and discovering what works for me, my wellness, and cooking style. Who would’ve thought that simple chickpeas could play such a pivotal role?
The Bottom Line
Learning that your blood sugar is high can be quite a shock. But making small changes, like finding a quick, healthy recipe you love—like this easy roasted chicken and chickpea meal—can help you get back on track. Along with eating more lean protein and fewer processed carbohydrates, it could even lead to some weight loss.
