Chickpeas, also known as garbanzo beans or gram, were originally cultivated in the Mediterranean and the Middle East. Most of us are familiar with the type of chickpea that is round and beige colored, but there are other varieties that are green or black. Like most legumes, chickpeas have a high protein and fiber content and contain several key vitamins and minerals.
Why You Should Eat Chickpeas
Roughly 70 percent of the fiber in chickpeas is insoluble fiber. That means it remains undigested until it reaches your colon. Once in the colon, the bacteria can metabolize the fiber to produce short chain fatty acids that provide fuel to the cells that line your intestinal wall.
If you suffer from IBS (irritable bowel syndrome) Although home-cooked chickpeas are a bit more nutritious, there isn’t a big difference in the nutritional value. I personally find home cooked chickpeas to be much better, but that’s a personal preference. Whether you buy them canned or dry, make sure you rinse your chickpeas really well several times. Nutritional Content of Chickpeas Nutritional Content of One Cup of Cooked Chickpeas Chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium. They are a gluten-free source of protein and fiber and contain high levels of iron, vitamin B-6 and magnesium. Chickpeas Are High-Quality Protein Amino acids are the building blocks of proteins. Because some amino acids cannot be made in the body they must be consumed in the diet. These are called ‘essential amino acids.’ Most non-animal sources of protein like chickpeas are not a complete protein because they lack the essential amino acid methionine. You can get a complete protein that contains all the amino acids from your chickpeas by eating them with whole grains like brown rice, whole-wheat bread or pasta. Here are a few reasons why you should eat chickpeas: You can buy chickpeas year-round in cans or packaged. They have a nutty flavor and a buttery texture that goes well with many dishes. I prefer to buy dry chickpeas. You should quickly sort through them and pick out debris and any peas that look damaged. Your peas then need to be soaked in water for 4 to 12 hours and it is best if you change the water part-way through. Soaking dried legumes reduces the amount of time needed to cook them and it helps remove some of the oligosaccharides that cause gastrointestinal problems. Once they’ve finished soaking, drain off the water and rinse them once more before cooking. All you need to do is to simmer them on low heat for 1.5 to 2 hours. After about one hour of cooking, start checking them occasionally until you can pinch the skin off easily and mash them with very little pressure. I’ve read several recipes that suggest you take the time to peel each and every chickpea to remove the outer shell. The purists do this claiming it’s the only way to get really smooth humus. I don’t want to take your fun away if you enjoy doing that sort of thing, but all you need is a really good food processor to make the smoothest hummus possible, even with the outer shell intact. Besides, many of the antioxidants present in chickpeas are concentrated in the outer seed coat! Eating Suggestions: [1] (Functional fibers – research shows they provide health benefits similar to intact fibers in whole foods, Brown-Riggs MSEd, RD, CDE, CDN, Today’s Dietitian, V) [2] ( Increasing dietary potassium – find out why most people need to consume more of this mineral, Antinoro RD, JD, LDN, Linda, Today’s Dietitian, Vol. 14 No. 12 P. 50, Accessed 9 July 2014.)Canned vs Home Cooked Chickpeas
Calories
Carbohydrates
Protein
Fat
Fiber
Cholesterol
269
45
15
4
13
0
Health Benefits of Chickpeas
Using Chickpeas in Your Meals
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I love hummus! One of my favorite spreads to eat with veggies 🙂
I’ve used them in mashed potatoes. It spikes the flavor a bit and adds fiber.
The dry chickpeas are definitely better than the canned ones.
Great source of indegestible fiber!
Besides eating well, it’s a good idea to exercise regularly. Chiropractic can help you with sprains and strains
I make hummus a lot but I only soak the chickpeas for about 4 hrs.
Is there really that much difference between the ones we buy in a can vs the dry ones that need to be prepared?
There can be a lot of difference Trevor. Food producers are not going to take the time to prepare them as well as we do. That’s not to say you shouldn’t ever use canned ones. If you do buy them in a can, try to buy organic and rinse them really well.
I rarely buy prepared hummus in grocery stores.. the last time I did that, there was so much gas the lid actually popped off in the fridge. And that proves the point I made about preparing them properly.
Interesting post. Could you post a recipe for hummus with ingredients and instructions?
I don’t know how I missed this comment Charlie, I apologize. I’ll be posting a good recipe next week.