Have you heard of the garbanzo beans before? How about the term chickpeas? Well, this two are just the same actually. The garbanzo beans or chickpeas are consumed by many people all over the world, than any other legumes. This particular beans that have nutty flavor come from the Middle East and mainly grown in India. This type of legume is amazingly beneficial for the overall health. You will know more about the health benefits of garbanzo beans in this article, so keep on reading.
Garbanzo Beans or Chickpeas: What is this legume?
The chickpeas or garbanzo beans are believed to have originated about 1500 years ago in the Middle East. Originally, the garbanzo beans are cultivated in the Middle East, as well as in the Mediterranean. Furthermore, it has then spread its culinary influence all over the world. and now, they also come with various potential health benefits. Even though the most common type of garbanzo beans look beige and round, some other varieties may be green, red, and black.
Just like some other legumes, like lentils, peas, and beans, the chickpeas have high levels of protein and fiber. Also, it contains various minerals and essential vitamins. The round garbanzo beans that are tan in color may have a slightly, nutty taste and might be somewhat crunchy even after you cook it. The ground garbanzo beans are actually the base for falafel and hummus. Both of which are classic cuisines in the Middle East. Moreover, the garbanzo beans are also extensively used in the Indian cooking. In fact, it is used in curry dishes and cuisines like chana masala.
The garbanzo beans are the second of the world’s most broadly grown legumes. It is next to the soybeans. Furthermore, it is also a part of the eight initiator crops in the agriculture origins. It stores very well, and in fact, are high in various nutritive value. This is even though they aren’t that so resistant to diseases, in comparison to some other legumes.
Types of Garbanzo Beans
Actually, two types of garbanzo beans are available, kabuli and desi. The kabuli is the larger type and is lighter in color. It also has a much smoother coating. On the other hand, the desi variant has smaller and darker-colored seeds and rougher coat. Furthermore, the garbanzo bean comes in a variety of colors: red, brown, black, and green. Although the most common color of it is beige, the others are still edible and delicious.
The garbanzo beans can be a good addition to stews, soups, or salads. Or even as a snack. In fact, in India wherein the garbanzo beans are popular as chana, there are many recipes using this legume. It is actually the major ingredient in various dishes in the Middle East.
Nutritional Value of Garbanzo Beans
100 grams or 1 serving of the garbanzo beans or chickpeas may contain:
| Principle | Amount | % Daily Value |
| Energy | 378 Kcal | 16% |
| Carbohydrates | 62.95 grams | 48% |
| Protein | 20.47 grams | 36% |
| Total Fat | 6.04 grams | 30% |
| Cholesterol | 0 milligram | 0% |
| Dietary Fiber | 12.2 grams | 32% |
| Vitamins | ||
| Folates | 557 μg | 139% |
| Niacin | 1.541 milligrams | 10% |
| Pantothenic acid | 1.588 milligrams | 32% |
| Pyridoxine | 0.535 milligrams | 41% |
| Riboflavin | 0.212 milligrams | 16% |
| Thiamin | 0.477 milligrams | 40% |
| Vitamin-A | 67 IU | 2% |
| Vitamin-C | 4 milligrams | 6% |
| Electrolytes | ||
| Sodium | 24 milligrams | 1.6% |
| Potassium | 718 milligrams | 15% |
| Minerals | ||
| Calcium | 57 milligrams | 5.7% |
| Copper | 0.656 milligrams | 73% |
| Iron | 4.31 milligrams | 54% |
| Magnesium | 79 milligrams | 20% |
| Phosphorus | 252 milligrams | 36% |
| Zinc | 2.76 milligrams | 25% |
Health Benefits of Garbanzo Beans
Here are some of the most staggering health benefits of garbanzo beans:
- Has important antioxidant properties: the garbanzo beans have selenium, which is a mineral that helps in supporting the function of the liver enzymes. Furthermore, it also helps in detoxifying the compounds that may cause cancer.
- Good for the nervous system health: the protein content of the legume is beneficial in improving the health of the nervous system.
- Helps in building muscle: the amino acids ion the garbanzo beans are beneficial in building a much leaner muscle.
- Helps in boosting the energy: there is about 64% of daily copper needs in just a cup of garbanzo beans. Also, it has 26% of daily needs of iron. Both of these minerals work together in keeping your energy high.
- Helps regulate the blood sugar levels: doctors actually recommend the consumption of starchy vegetables and legumes due to their fiber and phytochemicals. Since the garbanzo beans digest slowly with no spikes in the blood sugar levels, it can be beneficial for diabetics.
- Improves the digestive health: the fiber content of the garbanzo beans are beneficial in improving the health of the digestive system. This is one of the best health benefits of garbanzo beans.
- Helps boost the immunity: the vitamin C in the garbanzo beans is beneficial in fighting common cold, and some other common infections.
- Lowers the cholesterol levels: the dietary fiber content of the garbanzo beans are beneficial in reducing the levels of cholesterol in the body.
The garbanzo beans or chickpeas are truly not just some ordinary ingredients on your dishes. They are more than what meets the eye. The health benefits they give are astoundingly amazing as well.
