Garbanzo beans, also called 'chickpeas', are full of fiber, protein, vitamins and minerals. What may be delicious, may also be rewarding to your health!
Because of their richness of both soluble and insoluble fiber, if eaten daily, garbanzo beans may reduce bad cholesterol in your blood and promote weight loss. Diets high in fiber reduces blood pressure, lowers low-density lipoprotein, or LDL, cholesterol levels, reduces diabetes and eases inflammation.
Chickpeas and Weight Loss: In the "Journal of Medicinal Food" according to a study, it stated that people who ate legumes like chickpeas daily, lost an average of 8 lbs. over an eight week period compared to people who simply cut calories. Anyone wanting to lose weight must eat a high fiber diet, 25-35 grams or more a day. Fiber distends your stomach, making you feel satiated for longer periods and the roughage helps to pull 'waste' and fat from the intestines.
Nutritional Data: 100-g serving of cooked garbanzo beans contains 27.42 g carbohydrates, which is necessary for energy; 7.6 g dietary fiber for a healthy digestive system and weight control; 2.59 g fat; and 8.86 g protein. Garbanzo beans also contain vitamin A, thiamine, folate, niacin, riboflavin, pantothenic acid, vitamin B6, vitamin C, vitamin E and vitamin K. The minerals contained in garbanzo beans are calcium, iron, magnesium, phosphorus, sodium, potassium, and zinc.
2.83 fat grams, 125 calories, 20% fat calories*
1 15 oz can garbanzo beans, drained
8 large fresh basil leaves, chopped
1/4 cup red onion, diced
1/2 cup dill pickles, diced
1/2 cup celery, diced
1/4 cup red bell pepper, diced
1 tsp mustard
1 tbsp vegenaise or substitute
McCormick Salad Supreme seasoning
Redmond Natural Garlic Salt
alfalfa sprouts or romaine lettuce
6 whole grain pita pockets halves
Drain the garbanzo beans and mash them in a bowl with a fork or pulse them in a food processor until they are chunky. Add the basil leaves, onion, pickles celery, bell pepper, mustard, vegenaise and stir. Add the seasonings to taste, and stir. Below is a picture of the seasonings I like, but you can add your own. Eat in whole grain pitas, rolls or bread, with my favorite being the pita pockets. Spread into the pockets and top with alfalfa sprouts and tomatoes. Try different varieties of this sandwich by changing the seasonings, vegetables and breads used! If you have picky kids, make theirs separate and let them choose what veggies they want on theirs.
*If you want to lower this fat calorie even more for a more successful weigh loss, leave out the vegenaise.