Cowabunga..Garbanzo!

Cowabunga...Garbanzo!

Garbanzo beans, also known as chickpeas are one of the oldest consumed crops in the world and is still one of the most popular beans today.  Chickpeas have been a part of traditional diets for over 7500 years!  Included in the diets of some of the healthiest populations living around the world, second only soybeans, are the most widely grown and eaten bean in the world.  Highly used in the Middle East, Mediterranean and African cuisines, chickpeas are a potent package of protein,vitamins and minerals.  Just a one cup serving shows how an amazing superfood they really are.

268 calories

12.5 grams of fiber (40%RDA)

14.5 grams of protein

4.2 grams of fat

84% manganese

71% folate (Vitamin B)

29% copper

28% phosphorus

26% iron

17%zinc

14% potassium

Chickpeas after being cooked, can be eaten cold or warmed on salads, rice bowls, roasted and commonly used in making hummus and falafels.  I've even used them in peanut butter fudge!

Here are few nutritional benefits:

*Helps to control blood sugar levels

A form of complex carb that is slowly digested and used as sustained fuel.

*Helps in weight loss

Being high in fiber and protein, they make you feel full and curb food cravings

*Improves digestion

The #1 factor for losing weight and maintaining health is high amount of fiber!

*Helps to protect from Heart Disease and Cancer

Helps to balance cholesterol and reduce hypertension

*Provides a clean source of plant protein

hummus eaten with pita bread work together to form a "complete protein"

*Provides essential vitamins and minerals

chickpeas combined with a healthy fat like olive oil, nutrient absorption is increased, also having an alkalizing effect on pH levels.

Chickpeas can be purchased dry or canned. Dry can be soaked overnight then prepared. this makes them more digestible and aids in absorbing nutrients.  Canned should drained and rinsed a few times to remove the sodium content used in packaging and freshen the taste. Look for BPA free cans in all your canned purchases

Here's a video on Hummus for a Healthy Heart

An easy recipe for Hummus

Also a great recipe for a:

 Chickpea "Chicken Salad" Sandwich":

1-15 oz can chickpeas, rinsed and drained.

1/4 cup roasted  sunflower seeds

1/4 cup diced red onion

3 tbs. vegan mayo( Just Mayo or Vegenaise)

1 tsp dried dill

1/2 tsp Dijon mustard

pinch of sea salt and pepper

Mix all together in a small bowl.

Serve on whole grain bread topped with sliced avocado, onion, tomato and lettuce.

You can also check out more recipes on my Pinterest.

Have a great week.

Be kind.

Judd