The chickpea, also known as garbanzo bean, is a legume with a nutty taste and buttery texture often used in Mediterranean dishes. A medium sized plant with feathery leaves, the chickpea grows best in tropical climates and much of the world’s supply is cultivated in India. Chickpeas contain high levels of important nutrients like molybdenum, manganese, folate, and fiber; these nutrients can decrease risk for heart disease and improve overall health. Because chickpeas have a rich flavor, they can be eaten alone with herbs and spices, made into spread (hummus), or used in soups and salads.
Chickpeas have a very unique shape that resembles a ram’s head, and this is where their Latin name (Cicer arietinum) comes from. First harvested around 3000 B.C., chickpea cultivation began in the Mediterranean basin and then spread to India and Ethiopia. Chickpeas became an important dietary staple around the world, especially to the ancient Egyptians, Romans, and Greeks. During the First World War, chickpeas were offered as a coffee substitute when coffee beans were not available. Currently, India is the top producer of chickpeas, with Pakistan, Turkey, Mexico, and Ethiopia also involved in commercial production.
Chickpeas can be purchased either canned or ‘fresh,’ and are available year round in most supermarkets. Though the light colored chickpea is most common, there are other varieties of chickpea that are reddish and black – both offer similar nutritional value. When purchasing, make sure that the chickpeas are whole and not cracked; if stored in an airtight container in a cool, dark place, chickpeas can last for up to a year.
Like other legumes, chickpeas offer a host of health benefits like lower cholesterol, stable blood sugar, and protein for increased energy. Chickpeas are slightly different however, because they offer 164% daily recommended intake of molybdenum in just 1 cup. Molybdenum acts to rid the body of sulfites, which are preservatives added to many foods like deli salads, dried fruits, and wines. Sulfites can be toxic to consumers, causing headaches, dizziness, disorientation, and rapid heartbeat. Molybdenum binds these harmful sulfites and removes them from the body.
Chickpeas can also rid the body of cholesterol with high levels of dietary fiber; just one cup of chickpeas has 50% DRI of fiber. The soluble fiber can help prevent digestive problems like irritable bowel syndrome, and the fiber actually binds to bile during digestion, carrying the bile (laden with cholesterol) out of the body. Increased fiber intake is also very important for people with diabetes because the fiber acts to stabilize blood sugar by providing a slow burning energy source. In diabetics that consume 50 grams of fiber per day, studies have shown decreased levels of blood sugar and insulin, and a 12% reduction in dangerous cholesterol.
Chickpeas are a great source of manganese as well, offering 84% DRI in one cup. Manganese is important in energy production, and is an antioxidant that helps to control free radicals in the body. A certain enzyme called superoxide dismutase attacks free radicals (known to cause cancer and other diseases) produced by the body, and needs manganese to function properly. A reduction of free radicals helps combat the effects of aging, so manganese is very important to keep a healthy, well-functioning body.
While red meat is the poster child for protein, legumes such as the chickpea supply a decent amount of protein as well, and when combined with brown rice or wheat pasta, they provide as much protein as red meat without the added saturated fat and cholesterol. Chickpeas also contain iron, a part of the blood that transports oxygen from the lungs to the organs. Iron, like protein, is usually consumed from red meats, so replacing meat consumption with chickpeas instead is a great way to get protein and iron while avoiding large amounts of calories and fat.
To cook chickpeas, they should first be presoaked, and then cooked either on a stovetop or in a pressure cooker. On a stovetop, add three cups of water per one cup of beans, adding the beans right away. Bring the water to a boil, reduce heat to simmer, and cover the pot (check occasionally for foam). Stovetop cooking will take about one and a half hours. When done, the beans can be added to salads, pureed with olive oil and garlic to make hummus, or added to soup or even pasta.
Chickpeas are a wonderful source of a variety of vitamins and minerals, are cooked easily, and can be added to many different dishes. Though the name chickpea can be fooling, these seeds have a bean like consistency when cooked, and actually offer a full nutty flavor. A legume that has been consumed for thousands of years, the Chickpea remains a vital source of nutrients even today.