Chickpeas is also known as garbanzo beans,originally has been cultivated in the Mediterranean and the Middle East and have spread their culinary influence across the world.Chickpeas are usually round and beige and other varieties can be black,green and red.
Chickpeas are good source of proteins,carbohydrates and fibre.
Chick Peas Nutrition Facts:
Chickpeas are the powerhouse of nutrients which are packed with plant-based protein,dietary fiber,carbohydrates.They are the rich source of antioxidants and minerals such as iron,zinc,magnesium,folate.They also have number of essential vitamins like thiamine,riboflavin,niacin,vitamin C,A,B6,B12 and vitamin K.
Total Lipid 2.59
Vitamin C 1.3
Vitamin B6 0.14
Vitamin B12 0
Vitamin A 1
Vitamin D 0
Vitamin K 4
Fatty acids,total saturated 0.27
Chickpeas has a high amount of soluble fiber which helps to regulate blood sugar levels by optimizing digestion.They can prevent the development of diabetes by ensuring normal levels of insulin and blood sugar and help people to manage the condition.
Chickpeas contains high density of nutrients combined with the dietary fiber,are perfect for people trying to lose weight.This fiber helps the body to feel full for longer duration.
Due to the high levels of dietary fiber found in chickpeas helps to keep bowel movements regular while eliminating inflammation,cramping,bloating,constipation.
4.Boost Heart Health:
Cardiovascular health gets a boost in 2 different ways from Garbanzo beans.
First,the high levels of soluble fiber helps to balance cholesterol levels and aid in preventing heart attacks,strokes.
Second,this legume can also reduce the amounts of LDL (bad) cholesterol in the blood.
5.Good Source of protein:
Chickpeas are an important source of the proteins needed for growth and development as well as proper healing and repair throughout the body.
Garbanzo beans being rich in iron,phosphorus,magnesium,copper etc are good for bone health.Many of these minerals are essential to improve bone mineral density and prevent age-related conditions like osteoporosis.
7.Maintain blood pressure:
One of the best way to maintain low blood pressure is to go for a low-sodium (low-salt) diet.Chickpeas being naturally low in sodium helps in lowering high blood pressure.
8.Prevent hair loss:
Because of their high protein and iron content,chickpeas acts as wonderful natural supplement for those who are suffering from hair loss.These beans are also rich in Vitamin A,B,E ,along with omega6 fatty acids all of which improve scalp health and boost blood circulation.
9.Boost eye health:
Intake of chickpeas on regular basis can boost your eyesight.They are a good source of zinc and vitamins such as Vitamin A,C and E all which help protect vision.
The presence of manganese in chickpeas enhances skin health and helps in formation of wrinkles and fine lines.
How to cook chickpeas?
Chickpeas are available easily throughout the year in dried or canned form.Below are the methods to cook dried chickpeas:
Washing and soaking:Wash and soak chickpeas in water for about 8 to 10 hours.Soaking not only brings down cooking time but also removes some of the harmful compounds and oligosaccharides that can cause problems in the gastrointestinal tract.
Cooking:The best way to cook soaked chickpeas is to simmer them for a couple of hours until tender.
Side effects of chickpeas:
Majority of chickpeas are beneficial for our health but there are few certain side effects also:
They possess purines,which can be broken down by the body into uric acid and cause various health conditions including kidney stones,gallstones and gout.So avoid intake if you suffer from any of these conditions.
The high fiber and starch content of the beans could cause digestive discomfort in some.
Fun facts about Chickpeas:
There are roughly 90 identified species of chickpea.Although the most common variants are pale-brown,black,green and red chickpeas.
They are called chickpeas because of their unique shape that resembles the beak of a baby chick.
India is the world’s number one leader in chickpea production.
How to buy and store chickpeas?
It is best to use dried chickpeas within a year of buying it. The longer it is stored the drier it becomes which increases the cooking time.
Canned chickpeas are very convenient to use as they are ready to use.Make sure to rinse canned chickpeas well to lower the sodium content.
North Indian Dish:
Kabuli Chana Stir fry recipe:
A spicy stir-fry version of the chana masala.This dry version is a combo of chana and potatoes along with ginger,garlic,green chillies,and chana masala powder.
Serve with rotis or as a part of the main course.This is also good to serve as a starter for cocktail parties.
Nutrient Facts for 1 serving:
Total Fat 6.6g
Total Carbohydrate 20.6g
2.3/4 cup boiled potato cubes
3.2 tbsp green chilli paste
4.1/2 tsp garlic paste
5.2 tsp ginger paste
6.2 tsp chole masala powder
7.2 cups soaked and boiled chickpeas(chana)
8.1 cup chopped tomatoes
9.1 tsp black salt
10.1/2 tsp dried mango powder
11.Salt to taste
12.1/4 cup coriander leaves to garnish.
1.Heat the oil in a pan,add the potatoes and stir fry for a few minutes and keep aside.
2.In the same oil,add the green chilli paste,garlic paste,ginger and stir fry for 1/2 a minute.
3.Add the chana,fried potatoes,chana masala,tomatoes,black salt,dry mango powder,salt and 1/2 cup of water and cook for about 7 to 8 minutes.
4.Serve immediately garnished with coriander.
South Indian Dish:
Chickpeas (Chana) Biryani
Calories value per serving:
Nutrients Value Per serving
The Kabuli chana biryani is a unique blend of rice and pulses.This dish is so delicious that we need to just serve it with a cup of low-fat curd raita to make a tasty and healthy meal.We have used brown rice in this recipe to boost the fibre content.
1.2 1/4 cooked brown rice.
2.1/4 cup chopped coriander
3.1/4 cup warm low-fat milk
4.Salt to taste.
For the Kabuli chana gravy
1.3/4 cup soaked and boiled chana
2.2 tsp oil
3.1tsp ginger,garlic,chilli powder.
4.1/2 tsp turmeric powder
5.3/4 cup chopped tomatoes
6.Salt to taste
7.1/4 cup low fat curds
For the chana gravy
1.Heat the oil in a pan,add the ginger and garlic paste and saute on a medium flame for a few seconds.
2.Add the chilli powder,turmeric powder and 1tbsp of water and saute on a medium flame for 30 seconds.
3.Add the tomatoes and green chillies,mix well and cook on a medium flame for 2 minutes.
4.Add the cooked chana and salt,mix well and cook on a medium flame for about 1 minute and keep stirring occasionally.
5.Switch of the flame,add the curds and mix gently.
6.Combine the brown rice,coriander,little salt in a deep bowl and mix well.
7.Put half the rice mixture in a baking dish and spread it evenly.
8.Put the chana gravy evenly and mix it properly.
9.Finally put the remaining rice mixture and spread it evenly.
10.If required heat the biryani in a oven for about 20 mins.
Best time to eat chickpeas:
Chickpeas are generally good for you round the clock but,if you want to get the best results then the best time is to consume them in the morning either with breakfast or lunch.
Chickpeas are good for your body and they provide you the energy which is required for the rest of the day.Since chickpeas contain high protein and they need to be digested by your body ,henceforth its better to eat them for breakfast or lunch.
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