Garbanzo beans, also known as chickpeas, are a versatile legume that provide high amounts of fiber and protein. A staple of Indian and Middle Eastern cuisine, garbanzo beans can stand in for animal sources of protein to make vegetarian meals. Garbanzo beans are available dry or canned and make a nutritious addition to any diet.
Calories, Macronutrients and Fiber
One cup of cooked garbanzos, boiled from dry, contains 269 calories. This serving has 4 g of fat and 45 g of carbohydrates. Garbanzo beans provide 12 g of fiber per cup, which helps with digestive health. You also get 15 g of protein in one serving.
Vitamins
Garbanzo beans contain 10 vitamins. The 1-cup serving offers 8 percent of the recommended dietary allowance for vitamin K, 1 percent for vitamin A, 4 percent for vitamin C and 3 percent for the antioxidant vitamin E, based on a 2,000-calorie diet. Garbanzo beans provide many of the B vitamins, with 13 percent of the RDA for thiamin, 11 percent for vitamin B6, 4 percent for niacin, 6 percent for riboflavin and 5 percent for pantothenic acid. They also contain 71 percent of the RDA for folate. Folate is intrinsic to the development of red blood cells and helps reduce the risk of certain birth defects during fetal development.
Minerals
One cup of garbanzo beans provides 26 percent of the RDA for iron. It also offers 8 percent of the RDA for calcium, 20 percent for magnesium, 28 percent for phosphorus, 29 percent for copper, 9 percent for selenium and 14 percent for potassium. Garbanzo beans have 84 percent of the RDA for manganese per cup. This mineral acts as an antioxidant and is essential to the metabolism of macronutrients, bone development and wound healing.
Considerations
Canned garbanzo beans are a quick alternative to reconstituting dried. Some brands have upward of 700 mg of sodium per cup versus 70 mg in dried. To keep sodium under control, rinse the beans in a colander before using.
Uses
Garbanzo beans are a staple in many Indian curries. For a quick version, saute onions and garlic in a small amount of canola oil. Add cooked garbanzos, a can of diced tomatoes and garam masala to taste. Season with salt and black pepper and sprinkle with chopped cilantro before serving over rice. Use garbanzos as the base of hummus, tossed into a green salad or as part of a three-bean salad. Roast olive oil-coated, cooked chickpeas in a 350 degree Fahrenheit oven until crunchy and sprinkle with chili powder and salt for a snack.
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