CHICK PEAS

Golden chickpeas sometimes called garbanzo beans are an excellent low cost source of protein and are rich in fiber, protective plant chemicals and vitamin E.

Chickpeas are a delicious protein food for vegetarians and a very good source of fiber. Their insoluble fiber which binds to cholesterol and removes it from the body, not only helps to increase stool bulk and prevent constipation but also helps prevent digestive disorders such as irritable bowel syndrome and diverticulitis. Its soluble fiber controls and lowers blood cholesterol and helps prevent strokes and heart disease. Chickpeas are extremely high in folate and this helps lower levels of blood homo-cysteine which is a risk factor for cardiovascular disease. They are also rich in magnesium, which helps to relax the arteries and helps to protect against heart attacks.

• Very high in folate and magnesium
• A good source of minerals, including iron, zinc and calcium.
• High in potassium to help balance body fluids and protect against fluid retention.
• Rich in plant chemicals to fight heart disease and cancer.

Major Ingredients per 2.25 oz of dried chickpeas

Calories        218

fat                  3.5 g

protein           12 g

carbs             37 g

fiber               10 g

folate              232 mcg

magnesium   65 mg

potassium     393 mg

zinc                 2 g

calcium          66 mg

iron                 3.9

Tip:

Chickpeas need to be soaked for several hours then boiled for at least 90 minutes. Chickpeas bought prepared in cans are excellent and still contain the important nutrients. I recommend rinsing them well to remove the preservatives and salt used when canning. Chickpeas are also eaten in the form of hummus, a Middle Eastern dip and they can be used to replace meat or poultry in soups, stews and casseroles.

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