Health Benefits of Eating Chickpeas
Chickpeas or garbanzo beans are believed to contain loads of health
properties that help to take care of your wellbeing. What are
garbanzo beans good for? Below are some of the health advantages of
eating the legume.
- Chickpeas are found to contain high antioxidants. Research done by
University of Karachi showed that 4 types of chickpeas native to
Pakistan are particularly abundant with antioxidants: Winhar 2000,
Dasht, CM98 and Balksar 2000.
- Same as other legumes, garbanzo beans are packed with dietary fiber.
Fiber is useful in binding bile acids and removing them from the
body. This helps reduce the LDL cholesterol.
- Rich in fiber also makes chickpeas a great natural remedy to treat
constipation and promote healthy weight loss.
- Garbanzo beans are an excellent and vital source of protein,
especially for vegetarians. When consumed together with whole
grains, they provide the same level of protein from meat source and
dairy products, but without generating much calories and fats.
- Studies have found that chickpeas are low-glycemic index (GI) food,
with reading between 28 and 32. Low-GI food is beneficial to those
with diabetes. In fact, this legume is said to effectively regulate
- Garbanzo beans are a good source of manganese, an essential mineral
that helps the body in energy production.
- Loaded with iron, the legume can boost your energy. Iron is an
important nutrient in your body as it helps supply oxygen from the
lungs to all the muscles and organs in the body.
- Chickpeas are good for heart health as they contain significant
levels of magnesium and folate. Folate aids to reduce the levels of
homocysteine and amino acids. It also helps strengthen the blood
- Garbanzo beans are found to have phytochemicals known as saponins.
The compound helps protect against breast cancer, prevent
osteoporosis, and get rid of hot flushes among post-menopausal
Facts about Chickpeas
Chickpeas (scientific name Cicer arietinum) are often known as
garbanzo beans. The legume is round with beige or light green in
color and can be found largely in the Mediterranean, India and west
of Asia. The garbanzo beans are cooked, mashed and combined with
tahini, garlic, lemon juice, olive oil and salt to make a popular
dish called hummus in the Middle East.
The legume has also been added whole in salads, ground to make
gram flour and falafel. It is also a popular ingredient for making
of Burmese tofu.
Chickpeas are also used widely in Italian food; to make pasta. They
are frequently used to make three-bean salad, which consists of
chickpeas, kidney beans and green beans and pickled with vinegar.
Varieties of Chickpeas
There are two common types of chickpeas:
- Desi Type -- Darker in color and smaller. Generally tastier, but
not easy to find in the U.S.
- Kabuli Type -- Lighter in color and contain a softer coat. Easily
available in the U.S.
Chickpeas Nutrition Facts and Calories
Nutritional Value of
1 Cup (200 g) Raw Chickpeas
Crispy Chickpeas, Broccoli Rabe and Fresh
1 large bunch of broccoli rabe, washed and trimmed
1 garlic clove, sliced
1 15 oz. (425 g) can chickpeas, drained
2 1/2 tablespoons of extra-virgin olive oil, plus more for drizzling
1 1/4 cup of ricotta cheese
1 1/2 tablespoons lemon juice
red pepper flakes
Heat the broiler.
On a baking sheet, mix broccoli rabe, garlic and chickpeas with the
olive oil. Add salt to taste.
Broil the mixture for 2 1/2 minutes, subsequently flip the broccoli
rabe to broil until the stems are tender and the leaves are crisp.
Make sure you space our the broccoli rabe.
Topped with the ricotta and sprinkled with red pepper flakes.
Drizzle with the lemon juice and olive oil and serve.
Chickpeas Side Effects
Chickpeas may lead to allergic reactions in susceptible people.
The legume contains oxalate and people who have kidney stone record
should limit their consumption.
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