The History of the Chick Pea
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence to areas all over the world and also for their hidden health benefits. They are featured prominently in Italian, Greek, Indian, Middle Eastern, Spanish and Portuguese cuisine.
Though the most common type of chickpea appears round and beige, other varieties include colors such as black, green, and red. Like other legumes such as beans, peas and lentils, chickpeas are prized for their high protein and fiber content, and also contain several key vitamins and minerals known to benefit human health.
Patsy Catsos, MS, RDN, LD, a registered dietitian and author of “IBS – Free at Last!” suggests that increasing fiber consumption in individuals suffering from irritable bowel syndrome (IBS) can be a challenge, however, chickpeas offer a source of fiber that is well-tolerated by IBS patients.6
Possible health benefits of consuming chickpeas
Chickpeas have been associated with a number of possible health benefits for medical conditions. We will go through each condition one at a time.
1) Diabetes
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.
The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men.
2) Bone health
The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium intake can result in bone loss.
Bone matrix formation requires the mineral manganese, and iron and zinc play crucial roles in the production and maturation of collagen.
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.5
3) Blood pressure
Maintaining a low-sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.4
4) Heart health
The high fiber, potassium, vitamin C and vitamin B-6 content, coupled with the lack of cholesterol found in chickpeas, all support heart health.
Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1000 mg per day).4
5) Cancer
Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2
Chickpeas also contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2
Saponins, which are phytochemicals present in chickpeas, prevent cancer cells from multiplying and spreading throughout the body.1
High-fiber intakes from fruits and vegetables like chickpeas are associated with a lowered risk of colorectal cancer.
Vitamin C functions as a powerful antioxidant and helps protect cells against free radical damage.
- 2 Tbspns Olive Oil or Coconut Oil
- 1 Large Brown Onion, chopped
- 2 Garlic Cloves Crushed
- 4 Cups of Vegetable stock
- 1 kg pumpkin (Kent or butternut is great for this recipe), peeled cut into 4cm pieces
- 3 parsnips, peeled, chopped
- 420g can chickpeas, drained, rinsed
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp ground chilli powder or (mexican chilli powder)
- 2 cinnamon sticks
- 2 zucchini, grated
- ½ cup Greek Yoghurt
- ⅓ cup of coriander for garnish
- 2-3 sliced chillis for garnish
- Char grilled naan bread, to serve
- Heat oil in a large saucepan over medium heat. Add onion, garlic and cook for 4 minutes or until softened. Add stock and 2 cups water. Bring to the boil.
- Add pumpkin, parsnip and cinnamon sticks. Return to boil. Reduce heat and simmer for 25 minutes or until vegetables are soft. Cool slightly.
- Meanwhile, heat remaining oil in a fry pan. Add chickpeas, cumin, coriander, and chilli powder then season with salt. Cook stirring for 8 minute or until golden. Add half of this "mix" to the soup to make it spicy. The balance use as garnish.
- Use a stick or blender to puree soup. Return to heat. Stir in the zucchini. Cook for 3 minutes or until the zucchini is tender and soup is reheated. Season.
- Ladle into bowls. Top with a dollop of yoghurt, chickpeas, coriander and slivers of chilli.
- Serve with warmed char grilled, naan bread.
Want to know more about Chickpeas?……
- Murty CM, Pittaway JK and Ball MJ. Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite. 2010 Apr;54(2):282-8. Epub 2009 Nov 27. 2010.
- Pittaway JK, Ahuja KDK, Cehun M et al. Dietary Supplementation with Chickpeas for at Least 5 Weeks Results in Small but Significant Reductions in Serum Total and Low-Density Lipoprotein Cholesterols in Adult Women and Men. Annals of Nutrition & Metabolism. Basel: Feb 2007. Vol. 50, Iss. 6; p. 512-518. 2007.
- Pittaway JK, Ahuja KDK, Robertson IK et al. Effects of a Controlled Diet Supplemented with Chickpeas on Serum Lipids, Glucose Tolerance, Satiety and Bowel Function. J. Am. Coll. Nutr., Aug 2007; 26: 334 – 340. . 2007.
- Pittaway JK, Robertson IK and Ball MJ. Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control. J Am Diet Assoc. 2008 Jun;108(6):1009-13. 2008.
