Garbanzo Beans Chickpeas
Garbanzo beans are a high-protein staple in many parts of the world, as the many names for them—including chickpea, ceci bean, and bengal gram—attest.
In addition to providing almost a third of the daily recommendation for protein, a cup of chickpeas provides about a third of the fiber, too. They are a good source of the minerals phosphorus, calcium, magnesium, iron, and zinc, and one cup provides 84.5% of the daily value for the trace mineral manganese. Garbanzos are also a significant source of folate, vital to circulatory and heart health. Garbanzo beans contain saponins, some of which may act as antioxidants.
Because they are such a good source of soluble fiber, garbanzo beans help regulate blood sugar and lower cholesterol. The fiber and protein combination means Carbohydrates: Starchy Vegetables 77 that garbanzos will keep you feeling full for a long time. They can be balanced with a whole grain to provide a more complete, high quality protein.
Although very few cases have been reported in North America, in countries where garbanzo beans form a significant part of the cuisine, such as India, allergies to them are relatively common, and the reactions can be severe or even life threatening.
Like many other dried legumes, garbanzos also are moderately high in oxalates, and people with a history of kidney stones or vulvar pain may wish to limit the amount of garbanzo beans they eat.Nutritional Facts
One-half cup of cooked garbanzo beans provides 134.5 calories, 22.5 g carbohydrate, 7.3 g protein, 2.1 g fat, 6.3 g dietary fiber, 22 IU vitamin A, 1 mg vitamin C, 141 mcg folic acid, 238.5 mg potassium, 5.5 mg sodium, 138 mg phosphorus, 40 mg calcium, 2.37 mg iron, 39.5 mg magnesium, 1.25 mg zinc, and 0.84 mg manganese.