Garbanzo beans (Cicer arietinum) belong to the plant family Fabaceae and the genus Cicer. These versatile legumes are also known by a variety of other names, like chickpea, Indian pea, ceci bean, Bengal gram, Kabuli chana, konda kadalai, kadale kaalu, sanaga pappu, shimbra and kadala. They have a delicious nut-like taste and a texture that is buttery, yet somewhat pasty and starchy. They commonly come in colors like beige, red, green, brown and black and are very popular ingredients in a number of Middle Eastern and Indian dishes, which includes curries, falafels etc. Although the beans originated in the Middle East, today, the prime commercial producers of this variety of legumes are India, Pakistan, Turkey, Mexico and Ethiopia. These legumes are very high in their protein levels and are considered as one of the earliest cultivated vegetables. Whether purchased in their canned form or dried, garbanzo beans can be enjoyed all round the year. They provide protection against a number of ailments and are especially beneficial for strengthening the human immune system. To help you get a better idea about the high nutritional value of garbanzo beans, a Food Rating Chart has been provided for you in the lines below.
Garbanzo Beans Nutrition Facts
Amount of Garbanzo Beans: 1 cup
Total Weight of Garbanzo Beans: 200 grams
|
Nutrients
|
Amount
|
|
Basic Components
|
|
|
Protein
|
38.6 g
|
|
Carbohydrates
|
121 g
|
|
Water
|
23.1 g
|
|
Ash
|
5.0 g
|
|
Calories
|
|
|
Total Calories
|
3048 KJ
|
|
Calories From Fat
|
423 KJ
|
|
Calories From Carbohydrate
Calories From Protein
|
2064 KJ
561 KJ
|
|
Carbohydrates
|
|
|
Dietary Fiber
|
34.8 g
|
|
Starch
|
34.8 g
|
|
Sugars
|
21.4 g
|
|
Glucose
|
21.4 g
|
|
Sucrose
|
21.4 g
|
|
Fructose
|
21.4 g
|
|
Lactose
Maltose
Galactose
|
21.4 g
21.4 g
21.4 g
|
|
Fats
|
|
|
Total Fat
|
12.1 g
|
|
Saturated Fat
|
1.3 g
|
|
Mono Fat
|
2.7 g
|
|
Poly Fat
|
5.4 g
|
|
Vitamins
|
|
|
Vitamin A
|
134 IU
|
|
Vitamin A
Retinol Activity Equivalent
Beta Carotene
|
6.0 mcg
80.0 mcg
|
|
Thiamin
|
1.0 mg
|
|
Riboflavin
|
0.4 mg
|
|
Niacin
|
3.1 mg
|
|
Vitamin B6
|
1.1 mg
|
|
Betaine
|
190 mg
|
|
Vitamin C
|
8.0 mg
|
|
Vitamin E (Alpha Tocopherol)
|
1.6 mg
|
|
Vitamin E (Beta Tocopherol)
|
1.6 mg
|
|
Vitamin E (Gamma Tocopherol)
Vitamin E (Delta Tocopherol)
|
1.6 mg
1.6 mg
|
|
Folate
|
1114 mcg
|
|
Vitamin K
|
18.0 mcg
|
|
Pantothenic Acid
|
3.2 mg
|
|
Minerals
|
|
|
Calcium
|
210 mg
|
|
Copper
|
1.7 mg
|
|
Iron
|
12.5 mg
|
|
Magnesium
|
230 mg
|
|
Manganese
|
4.4 mg
|
|
Phosphorus
|
732 mg
|
|
Potassium
|
1750 mg
|
|
Selenium
|
16.4 mcg
|
|
Sodium
|
48.0 mg
|
|
Zinc
|
6.9 mg
|
|
Saturated Fats
|
|
|
16:0 Palmitic
|
1002 mg
|
|
18:0 Stearic
|
170 mg
|
|
Mono Fats
|
|
|
18:1 Oleic
|
2692 mg
|
|
Poly Fats
|
|
|
18:2 Linoleic
|
5186 mg
|
|
18:3 Linolenic
|
202 mg
|
|
Other Fats
|
|
|
Omega 3 Fatty Acids
|
202 mg
|
|
Omega 6 Fatty Acids
|
5186 mg
|
|
Amino Acids
|
|
|
Alanine
|
1656 mg
|
|
Arginine
|
3638 mg
|
|
Aspartate
|
4540 mg
|
|
Cystine
|
518 mg
|
|
Glutamate
|
6749 mg
|
|
Glycine
|
1606 mg
|
|
Histidine
|
1062 mg
|
|
Isoleucine
|
1656 mg
|
|
Leucine
|
2748 mg
|
|
Lysine
|
2582 mg
|
|
Methionine
|
506 mg
|
|
Phenylalanine
|
2068 mg
|
|
Proline
|
1594 mg
|
|
Serine
|
1946 mg
|
|
Threonine
|
1432 mg
|
|
Tryptophan
|
370 mg
|
|
Tyrosine
|
958 mg
|
|
Valine
|
1618 mg
|
Buying & Storing Tips
- Garbanzo beans are available in two forms - dried and canned. The dried forms can be purchased either as pre-packaged containers or as bulk bins. However, ensure that the bins are covered properly and there is no evidence of moisture or insect damage. Also, purchase from a store that has a good product turnover.
- Unlike canned vegetables, garbanzo beans do not lose their nutritional values upon canning. This is because of the fact that legumes like garbanzo beans require a longer time to cook, canned or otherwise.
- While buying canned beans, try to look for those that are low on extra salt or additives. Once the beans are removed from the cans, place them in a strainer and rinse them thoroughly for one minute.
- Chickpea flour is easily available in ethnic food stores and is used in making a variety of dishes. But prior to cooking, make sure that the flour is made from cooked chickpeas, not raw. This is because of the fact that raw varieties contain a substance that is hard to digest and might result in flatulence.
- The ideal way to store dried garbanzo beans is by placing them in an airtight container, in a dark, dry and cool place. This way, they can be stored for a maximum of 12 months.
- You can store cooked garbanzo beans by placing them in a covered container in the refrigerator. This will keep them fresh for about three days.
