Recent research has proven that chickpeas are a fantastic food, providing a good source of fiber, protein, calcium, and iron. This legume may be an easy way to eat healthier for vegetarians and meat lovers alike.
Over the last 8-10 years there has been a lot of research comparing various foods and diets from cultures around the world. Chickpeas, also known as Garbanzo beans, seem to be very important in the diets of Indians, Asians, and people around the Mediterranean. As one of the best sources of protein from plants, this legume also serves as a great source of fiber. A single serving of chickpeas (3/4 cup) contains about 9 grams of protein, 8 grams of fiber, 3 grams of iron, and 49 mg of calcium.
Not only is it good for humans, but it is also good for the environment. Chickpeas produce nitrogen in the soil as they grow, which helps counteract the nitrogen depletion caused by the growth of most grain products. This is believed to be one of the reasons why legumes have been on this planet for over 10,000 years. It is also the main reason why many grain farmers use this product to help revive their soils after years of grain production.
The National Ageing Research Institute in Australia conducted a study in 2004, and they determined that Legumes (beans, chickpeas, etc.) are “the most important dietary predictor of survival in older people of different ethnicities.” Their study showed that there was a 7-8% reduction in mortality hazard for every 20 gram increase in daily legume intake. This was determined after monitoring the diet of habits of hundreds of people with varying ethnicities for years, and checking all of the possibilities for prolonged life.
Chickpeas are most often purchased canned or dried. They are readily available in almost any grocery store, and they can be used in various cooking methods. They make a great topping for salads and they can be ground up to make hummus, a healthy alternative to chip dips. It can be added to pasta dishes, roasts, soups, or even added to sandwiches and pitas to add a healthy dose of fiber and protein.
Try this simple recipe for hummus and serve it at your next party as a dip. In a blender puree 1 can of Garbanzo beans (drained), with 2 cloves of garlic, the juice of one lemon, 2 tablespoons of olive oil, ½ teaspoon of salt, and 1 tablespoon of fresh parsley. Puree it until it reaches a fine paste, and you are ready to serve it with a fresh vegetable tray or crackers. This dish takes less than 5 minutes to make and it is a healthy alternative to the typical high-fat dips served at parties.
With little modifications to our diet, we can add tons of flavor as well as a healthy dose of fiber, protein, and calcium to our diet. The best part is hummus is easy to make, inexpensive, and vegetarians as well as your friends on a diet can eat it. This recipe will show you how easy it is to incorporate legumes into our diet. As a fantastic source of some of the most important nutrients we consume every day, chickpeas truly are the other, other white meat.