Chickpeas or garbanzo beans, no matter what you call them, are delicious and a great addition to your daily diet. It seems that most of the time we eat chickpeas in the form of hummus, but there are so many healthy alternatives to that great snack. Chickpeas are a type of legume that are high in protein and are very popular in the Middle East. They are the staple ingredient to Mediterranean dishes but now, India is responsible for 70% of global chickpea production.
- If you are trying to find something that has a positive effect on blood glucose levels, chickpeas are the way to go. They are low on the glycemic index meaning they do not cause blood sugar levels to spike.
- Chickpeas are a great source of iron, providing 4.7 milligrams of iron in one cup - 26% of your RDI. This can help prevent anemia.
- Chickpeas are one of the richest sources of B9, or folic acid. The promotes a healthy pregnancy and is a great supplement for women who are trying to conceive.
- Chickpeas help keep you regular. Just one cup of chickpeas contains 12.5 grams of fiber which helps in healthy digestion. This can also relieve cramping, bloating, and gas.
- Chickpeas are an extremely heart healthy food. The fiber also clears out cholesterol deposits in the bloodstream and lowers total cholesterol levels.
Recipes:
Roasted Chickpeas (Allrecipes.com)
- 1 (12 ounce) can chickpeas, drained
- 2 tablespoons Olive Oil
- 1 pinch Salt
- 1 pinch Garlic Salt
- 1 pinch Cayenne Pepper
- Preheat oven to 450 degrees F (230 degrees C).
- Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.
Easy Chickpea Curry (Hostthetoast.com)
- 2 tablespoons Vegetable or Coconut Oil
- 1 medium Onion, sliced
- 3 cloves Garlic, minced
- 1/4 teaspoon Crushed Red Pepper Flakes
- 1-2 tablespoons Curry Powder
- 1 teaspoon Cumin
- 1 (15 ounce) can Crushed Tomatoes
- 1 (13.5 ounce) can Coconut Milk
- 2 (15 ounce) cans Chickpeas, drained and rinsed
- Salt and Pepper to taste
- In a large, heavy bottomed pot or high-walled pan, heat the oil over medium-low. Add the sliced onion, garlic, and crushed red pepper to the pot. Cook, stirring occasionally, until the onion is softened and deep golden, about 15 minutes. Add a tablespoon of water at a time if the onions get dry.
- Increase the heat to medium. Add the curry powder and cumin and stir until toasted, about 1 minute. Add the crushed tomatoes and gently scrape the bottom of the pan with a wooden or rubber spoon to release the any browned spices or onions stuck to the bottom.
- Pour in the coconut milk and add the chickpeas the pot. Stir and reduce to low heat. Let simmer until the sauce is thickened and the chickpeas are slightly softened, about 10 minutes, stirring occasionally. Season with salt and pepper to taste, and adjust other seasonings as necessary.
- Garnish with chopped cilantro and serve with lime wedges over basmati rice and/or with naan.
Chickpea Mint Tabbouleh (Tasteofhome.com)
- 1 cup Bulgur
- 2 cups Water
- 1 cup Fresh or Frozen Peas (about 5 ounce)
- 1 can (15 ounces) Chickpeas, rinsed and drained
- 1/2 cup minced fresh Parsley
- 1/4 cup minced fresh Mint
- 1/4 cup Olive Oil
- 2 tablespoons julienned soft Sun-Dried Tomatoes
- 2 tablespoons Lemon Juice
- 1/2 teaspoon Salt
- 1/4 teaspoon Pepper
- In a large saucepan, combine bulgur and water; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Stir in fresh or thawed peas; cook, covered, until bulgur and peas are tender, about 5 minutes.
- Transfer to a large bowl. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
