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Chickpea: Nutritional Facts, Recipes, And Health Benefits

  • By Admin
  • 28 Aug 2018

Soaked, boiled, powdered, canned, or mashed chickpeas are among the most versatile of legumes, lending themselves to a variety of dishes. Generally referred to as chana in India, boiled chickpea is an amazing snack with fitness freaks and weight watchers, as well as with the local beer drinkers in the bars! But what's the deal with chickpeas? Why do nutritionists, dietitians, foodies, and athletes- all love this unassuming bean?

The Nutritional facts about chickpeas They are the rich source of dietary fiber, minerals, and vitamins. The bone and heart-healthy legume are filled with the goodness of calcium, protein, carbohydrates, and potassium. All these together help you improve the overall health. The chickpeas are also called the garbanzo beans and act like little nutritional bombs. They contain:

  • 17% zinc
  • 26% iron
  • 28% phosphorus
  • 2 gm of fat
  • 71% folate
  • 84% manganese
  • 5 gms of protein

The health benefits: Protect against heart diseases: Fiber-rich chickpeas can help protect the heart against various types of cardiac disease. Dietary fiber from garbanzo beans mixes with cholesterol in the digestive tract to be removed through excretion, helping keep the blood cholesterol levels in check.

Regulate the blood pressure level: Naturally low in sodium, chickpeas are the perfect addition to your diet if you are at risk of heart disease or hypertension. More amounts of sodium in the bloodstream can reduce blood viscosity, putting greater stress on the heart and increasing blood pressure.

Some recipes of the chickpeas Chickpea soup: Lightly fry the garlic and onion, in the olive oil they turn light brown in color. Grind them in a mixie. Add bellpers and chopped zucchini to the chickpea paste. Now add the tomato puree after almost five minutes. Now bring the chickpea vegetable mixture to the boil and let it then simmer for about 5 minutes. Garnish the soup with fresh cream. The other best recipes that one can try are roasted chickpeas, ragda recipe, etc. Apart from all the above benefits, chickpeas are also known for their weight-loss properties and help in improved digestion because they contain low-calories and provide you with high nutritional value.