I found the fresh garbanzo bean first time at Oakmont Produce market and got some.
In pods which are cute oblong shape.
Beans in the pod
Boil for few minutes with pinch salt until they float.
Sprinkle little salt and ready to eat! This is yummy.
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. 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 phosphorus (49–53 mg/100 g), with some sources citing the garbanzo’s content as about the same as yogurt and close to milk. 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)
- 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.