Contents
Uses
- Mature chickpeas can be cooked and eaten cold in salads, cooked in stews, ground into a flour called gram flour (also known as chickpea flour and besanand used frequently in Indian cuisine), ground and shaped in balls and fried as falafel, or stirred into a batter and baked to make farinata or panelle.Chickpeas are popular in the Iberian Peninsula. In Portugal it is one of the main ingredients in Rancho, eaten with pasta, and meat, including Portuguese sausages, or with rice.
- They are also used in other hot dishes with bacalhau and in soup. In Spain, they are used cold in different tapas and salads, as well as in cocido madrileño. In Italy, chickpeas are eaten with pasta or in soup. In Egypt, they are used as a topping for kushari.
- Hummus with olive oilHummus is the Arabic word for chickpeas, which are often cooked and ground into a paste and mixed with tahini (sesame seed paste), the blend called hummus bi tahini, or chickpeas are roasted, spiced, and eaten as a snack, such as leblebi.
- By the end of the 20th century, hummus had become commonplace in American cuisine; by 2010, five percent of Americans consumed hummus on a regular basis, and it was present in 17 percent of American household
Benefits
- Fiber Advantage and Weight Loss: Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
- Protein for Vegetarians: Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
- Manganese for Energy Production: Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
- Iron Boost: Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.
- Stabilizing Blood Sugar and Low Glycaemic Index (GI): Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.
- Heart Healthy: Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack
- For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.
- Weight Loss: Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.
Cautions
- Please consult your nutritionist!
Interactions
- None enough information is available. Please consult your doctor.
Other names
chickpea or chick pea, gram, Bengal gram, Egyptian pea, ceci, cece or chana or Kabuli Chana (particularly in northern India)
References
Source: Wikipedia, https://en.wikipedia.org/wiki/Chickpea
NaturalFoodBenefits, http://www.naturalfoodbenefits.com/display.asp?CAT=2&ID=86