Chickpeas

The chickpea (Cicer arietinum) (also garbanzo bean, Indian pea, ceci bean, Bengal gram) is an edible legume of the family Fabaceae, subfamily Faboideae. Chickpeas are high in protein and one of the earliest cultivated vegetables; 7,500-year-old remains have been found in the Middle East

There is evidence that the chickpea originated in Persia and that they were a staple of the ancient Greeks and Romans. Spanish and Portuguese explorers introduced chickpeas to the subtropical regions during the 16th century.

Hummus is made from chickpeas, tahini, garlic, olive oil, lemon juice and salt, and falafal is also made from chickpeas and/or fava beans. Chickpeas can be cooked in stews or curries, used cold in salads, and also ground and used as flour.

Nutrition

Chickpeas are a helpful source of zinc, folate and protein. They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes[citation needed]. Chickpeas are low in fat and most of this is polyunsaturated. Nutrient profile of desi chana (the smaller variety) is different, especially the fibre content which is much higher than the light coloured variety. One hundred grams of mature boiled chickpeas contains 164 calories, 2.6 grams of fat (of which only 0.27 grams is saturated), 7.6 grams of dietary fiber and 8.9 grams of protein. Chickpeas also provide dietary calcium (49–53 mg/100 g), with some sources citing the garbanzo's calcium content as about the same as yogurt and close to milk.[citation needed] According to the International Crops Research Institute for the Semi-Arid Tropics chickpea seeds contain on average:

* 23% protein
* 64% total carbohydrates (47% starch, 6% soluble sugar)
* 5% fat
* 6% crude fiber
* 3% ash

There is also a high reported mineral content:

* phosphorus (340 mg/100 g)
* calcium (190 mg/100 g)
* magnesium (140 mg/100g)
* iron (7 mg/100 g)
* zinc (3 mg/100 g)

Recent studies by government agencies have also shown that they can assist in lowering of cholesterol in the bloodstream.