Garbanzo beans-chickpeas (like most legumes) have long been valued for their fiber content. Two cups provide the entire Daily Value! We can obtain health benefits from chickpeas even when we eat smaller amounts over a much shorter period of time. It’s a food you definitely want to keep on your “digestive support” list—especially if you are focusing on the colon. Between 65-75% of the fiber found in chickpeas is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine (colon).
Both the seed coat (outer layer) and cotyledon (large main inner portion) of chickpeas contain a wealth of phytonutrients. The outer seed coat can be concentrated in flavonoids, including quercetin, kaempferol, and myricetin. The interior of the beans is typically rich in ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid. All of these phytonutrients function as antioxidants, and many also function as anti-inflammatory nutrients.
Related: Hummus with Yellow Curry
Are an excellent source of molybdenum and manganese. They are also a very good source of folate and copper as well as a good source of dietary fiber, phosphorus, protein, iron, and zinc. The fiber in chickpeas is mostly insoluble, and it has been shown to undergo conversion into short chain fatty acids (SCFAs) in the large intestine and provide support for our digestive tract in that way.
Digestive Tract Support – Even though legumes are known for their fiber, most people do not know how helpful the fiber in chickpeas can actually be for supporting digestive tract function. First is the issue of amount. Garbanzos contain about 12.5 grams of fiber per cup. That’s 50% of the Daily Value (DV)!
Unique Supply of Antioxidants – Many of our body systems are susceptible to oxidative stress and damage from reactive oxygen molecules. These systems include our cardiovascular system, our lungs, and our nervous system. Plentiful amounts of antioxidant nutrients are critical for the support of these body systems, and chickpeas are a remarkable food in terms of their antioxidant composition. While containing small but valuable amounts of conventional antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, chickpeas also contain more concentrated supplies of antioxidant phytonutrients.
Also: Decreased Cardiovascular Risks, Better Regulation of Blood Sugar, Increased Chances for Satiety and Decreased Caloric Intake
How to Select and Store
Store dried chickpeas in an airtight container in a cool, dry and dark place where they will keep for up to 12 months. If you purchase chickpeas at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked chickpeas will keep fresh in the refrigerator for about three days if placed in a covered container.
Chickpeas are different than vegetables, however, since they require a long time to cook whether they are canned or cooked by you at home from the dry version. While canned chickpeas may be more convenient, there is a concern about the BPA that is used in the lining of many canned foods. Some manufacturers do not use BPA-lined cans and it is worth seeking these out. To find out if the cans of your favorite canned beans are lined with BPA, you will need to contact the manufacturer. (For more on BPA, see this article.) Also when it comes to canned garbanzo beans – chickpeas , we would suggest looking for those that do not contain extra salt or additives. Once you remove the beans from the can, place them in a strainer and rinse them thoroughly for one minute.
Garbanzo beans – chickpeas originated in the Middle East, the region of the world whose varied food cultures still heavily rely upon this high protein legume. The first record of chickpeas being consumed dates back about seven thousand years. They were first cultivated around approximately 3000 BC. Their cultivation began in the Mediterranean basin and subsequently spread to India and Ethiopia.
Garbanzo beans – chickpeas were grown by the ancient Egyptians, Greeks and Romans and were very popular among these cultures. During the 16th century, they were brought to other subtropical regions of the world by both Spanish and Portuguese explorers as well as Indians who emigrated to other countries. Today, the main commercial producers of garbanzos are India, Pakistan, Turkey, Ethiopia and Mexico.
Garbanzo Beans-chickpeas , cooked | 1 cup | 164.00 g | Calories: 269
|Vitamin C||2.13 mg||3|
|Vitamin A||2.21 mcg||0|
|Vitamin E||0.57 mg||4|
|Vitamin K||6.56 mcg||7|
|Vitamin B1||0.19 mg||16|
|Vitamin B2||0.10 mg||8|
|Vitamin B3||0.86 mg||5|
|Vitamin B6||0.23 mg||14|
|Omega-6 fats||1.83 g||3|
|Omega-3 fats||0.07 g||3|
Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
Preparing and Cooking with chickpeas
The healthiest way of cooking chickpeas
To cook the chickpeas , you can either cook them on the stove-top or use a pressure cooker. For the stove-top method, add three cups of fresh water or broth for each cup of dried chickpeas. The liquid should be about one to two inches above the top of the legumes. Bring them to a boil, and then reduce the heat to simmer, partially covering the pot. If any foam develops, skim it off during the simmering process. Chickpeas generally take about one to one and one-half hours to become tender using this method. If the beans are still hard and no more water remains, add 1 cup of hot water and continue to cook until soft.
Once chickpeas are cooled they are ready to be used. Cooked chickpeas can keep covered in the refrigerator for up to three days. They can also be frozen in an airtight container for about a month or you can always use them for any addition to sauces or salads.
If you are running short on time, you can always use canned beans in your recipes. If the chickpeas have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions. Canned beans need to only be heated briefly for hot recipes while they can be used as is for salads or prepared cold dishes like hummus.
Tips for Preparing chickpeas
- Puree chickpeas , olive oil, fresh garlic, tahini and lemon juice to make a quick and easy hummus spread.
- Sprinkle chickpeas with your favorite spices and herbs and eat as a snack.
- Add chickpeas to your green salads.
- Make a Middle Eastern-inspired pasta dish by adding chickpeas to penne mixed with olive oil, feta cheese and fresh oregano.
- Simmer cooked chickpeas in a sauce of tomato paste, curry spices, and chopped walnuts and serve this dahl – type dish with brown rice.
- Adding chickpeas to your vegetable soup will enhance its taste, texture and nutritional content.
The Healthiest Way of Cooking With chickpeas read: Recipes.