Garbanzo beans are believed to be one of the oldest beans, dating back as far as 5400 BC. Garbanzo beans (also known as chickpeas) have a delicious nutlike taste and buttery texture. They can be enjoyed year-round and are available either dried or canned. They are a very versatile legume and are used in many Middle Eastern and Indian dishes such as hummus, falafels and curries. While many people think of garbanzos as beige in color, there are varieties that feature black, green, red and brown beans.
Garbanzos are very nutritious and full of cholesterol-lowering fiber, as are most other beans. Garbanzo beans have 5 grams of fiber per ½ cup serving. In addition to lowering cholesterol, their high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.
Beans can be good meat replacements since the combination of beans and a whole grain – such as whole wheat pasta or brown rice – provides protein comparable to that of meat or dairy foods without the high calories or saturated fat. Garbanzo beans offer 6 grams of protein per ½ cup serving. Below are some easy ways to incorporate more of these beans into your diet.
· Purée garbanzo beans, olive oil, fresh garlic, tahini and lemon juice to make a quick and easy hummus spread.
· Sprinkle garbanzo beans with your favorite spices and herbs and eat as a snack.
· Add garbanzo beans to your green salads.
· Make a middle Eastern-inspired pasta dish by adding garbanzo beans to penne mixed with olive oil, feta cheese and fresh oregano.
· Simmer cooked garbanzo beans in a sauce of tomato paste, curry spices, and chopped walnuts and serve this dahl-type dish with brown rice.
· Add garbanzo beans to your vegetable soup to enhance its taste, texture and nutritional content.
Next time you are at the store, pick up the canned or dried version of this bean and add some to your dinner meal.
Rebecca
