Chickpea - Healthy Facts About Chickpeas
Although the most common types of chickpeas are round and beige, some
garbanzo beans include other colors such as green, black and red. Just like
most of the legumes, chickpeas are rich in fiber content and prized for
their high protein. This food may play an important role in decreasing the
risk of several chronic illnesses such as cancer, diabetes and heart
disease. Apart from being consumed, chickpea is used in textile industry.
There are 43 types and numerous varieties of garbanzo which are mainly
grown in India, Turkey, Southern Europe, Mexico, Afghanistan, Iran, etc.
Two main types of these delicious beans are named kabuli and desi. Kabuli
are the large ones with a thinner, smoother skin and of beige color, while
desi are smaller and darker beans that have a yellow interior. They have
more of a rough coat.
Although chickpeas are higher in calories than most vegetables, they are
praised for a number of beneficial nutrients. One cup serving of the
chickpeas contains 270 calories, 45 grams of carbohydrates, 4 grams of fat,
15 grams of protein and 13 grams of fiber. Additionally, it is also a rich
source of various minerals including manganese, copper, magnesium, zinc, as
well a few other B-vitamins, including thiamine and B-6.
People who consume more beans are expected to have lower cholesterol levels
due to dietary fiber, which these beans are rich in (12.5 grams). Since
chickpeas are cholesterol-free food, they can help people reduce their LDL
cholesterol (“bad cholesterol”).
Chickpeas are low in sodium, containing only 11 milligrams in a one-cup
serving. They can prevent high blood pressure and a risk of heart-related
diseases. It is recommended to avoid canned chickpea products like bean
soup and hummus that can be high in sodium. It is better to look up for the
ones which are low-sodium instead.
Being high in iron, chickpeas can energize you immensely. It is especially
beneficial for pregnant or menstruating women due to being an integral part
of hemoglobin, that transport oxygen from lungs to other body parts. It
also stimulates the formation of red blood cells and several hormones, as
it is important for normal growth and cell function.
Mixing chickpea flour with turmeric helps clean and remove dead skin of
your face. It enhances skin texture and keeps it moist. By evenly applying
a paste on your face, which is made from these two ingredients, you can
remove facial hair or, alternatively, use it as a facial scrub.
Furthermore, chickpeas are good for making your hair stronger. Thanks to
the sufficient amount of protein and manganese they reduce the chance of
getting gray hair.
Another very significant property of these seeds is that eating them may
offer protection against some types of cancer. Those potential anti-cancer
effects reflected in the fact that when chickpea fiber is being fermented
in your gut, a certain metabolite called butyrate is produced. It has been
proved that this fatty acid suppresses proliferation and triggers
self-destruction of cancerous cells.
Chickpeas are very versatile seeds to cook with. They can be eaten dried,
roasted, hot or cold and, conveniently enough, they are rather inexpensive.
It is possible to make a variety of delicious dishes containing all sorts
of garbanzo, such as meet-free soups, patties, salads, vegetable stews and
a myriad of others. Chickpeas are great when combined with olive oil and
lemon for preparing filling salads, or when used as a chickpea mash for
substituting mayonnaise in fast food dishes. The choices to incorporate
these healthy seeds is virtually endless.
If you decide to cook chickpeas, you should be familiar with the presoaking
process, of which are two. The first method is to boil the beans for about
2-3 minutes, then remove the pan from the heat, and cover and let it there
for 2 hours. The second method is just to soak beans in water for a
As of cooking chickpeas, there are two common ways of doing so. The first
is to cook them on the stovetop and the second one is to use a pressure
cooker. Since cooking chickpeas relatively time-consuming, you may always
use some canned beans for making dishes. In case the beans are packaged
with salt or other additives, you can just rinse them after opening the can
to get rid of the unnecessary additions. Speaking of preparing hot dishes,
chickpea beans need to be heated for a short time. On the other hand, they
can be used as they are for making cold dishes, like hummus or salads.