In Ayurveda, there is a detailed description of the Knowledge of edible materials – Annasvarupa Vijnaniya in Ashtanga Hridaya Sutra Sthana (6th Chapter).
In the perspective article, I am giving a detailed description of Garbanzo beans (Chickpeas), the Ayurveda properties, Health benefits and Nutritional facts, and healthy recipes with chickpeas.
Ayurveda Properties on Garbanzo beans –
As per Acharya Vagbhata, Garbanzo beans are included in a group of Pulses called as Simbi Dhanyas. There are a list of general characteristics of Simbi dhanya.
- Vibandha means obstruction to normal functioning of Vata due to blockage of channels
- Sangrahi means causing constipation
- Kashaya (Astringent) and Madhura (sweet) in taste
- Metabolic end effect is Katu or Pungent
- Ideal in disease conditions like Adiposity, vitiation of Kapha, Raktha and Pitta.
Among the Simbi dhanyas, Garbanzo beans are correlated to ‘Kalaya’. All members of pulses family contain vegetable proteins to a variable extent; this seems to be the main source of proteins for Vegetarians.
However, many vegetable proteins in pulses are not easily digestible and cause abdominal distension due to flatulence and colonic gas formation, upon its digestion.
Nutritional facts of Garbanzo beans –
Chickpeas offer a range of health benefits like –
- Increase satiety
- Boost digestion
- Keep blood sugar levels normal
- Increase protection against heart diseases
- Package of proteins, vitamins, and minerals
One cup of boiled chickpeas contains about 12.5 g of dietary fiber and 14.5 g of proteins. It is rich in Vitamins A, C, E, and niacin.
Chickpeas are a form of complex carbohydrates. Do you know what are complex carbohydrates?
Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy. The More Complex, the Better. Complex carbs pack in more nutrients than simple carbs, because they are higher in fiber and digest more slowly.
Chickpeas contain both soluble and insoluble fiber. The fiber in garbanzo beans can actually be for supporting digestive tract function.
How to cook garbanzo beans?
To cook the garbanzo beans, you can either cook them on the stovetop or use a pressure cooker. If you are running short on time, you can always use canned beans in your recipes. I prefer to pressure cook garbanzo beans after it has been soaked overnight or 4 hours before cooking.
Recipes with Garbanzo beans
- Garbanzo beans quick Salad
1 cup of cooked beans
1/2 onion chopped
1 tomato chopped
coriander leaves, a handful chopped
cumin powder-1/2 tsp.
Lemon juice – 1 tsp.
Olive oil – 1 tsp.
salt to taste
Method of preparation –
In a bowl, mix cooked beans, onion, tomato, cumin powder, salt, lemon juice, and olive oil. Garnish with coriander leaves and serve.
2. Adding garbanzo beans to your vegetable soup will enhance its taste, texture and nutritional content.
3. Garbanzo bean gravy for Flat bread (chapathi) or Rice
1 cup garbanzo beans
1.5 cups of water
1 onion chopped
1 tomato chopped
Turmeric powder – 1/4 tsp.
Chili powder – 1 tsp.
Coriander powder – 1 tsp.
Whole garam masala – 1/2 tsp.
Coconut milk- 2 tsp.
Salt to taste
Method of preparation –
Soak chickpeas overnight and pressure cook until soft. Keep aside. (1 cup chickpeas require approximate 1.5 cups water)
For the gravy – Saute onions until golden brown in 1 tbsp. oil. Add 1 tsp. ginger-garlic paste, and saute until raw smell goes off. Add chopped tomatoes and fry until mushy. Add 1/4 tsp. turmeric powder, 1 tsp. chili powder and saute till raw smell goes off. Now in a blender, blend smooth. Adding 1 tsp. cooked channa to the mixture gives more thick gravy.
In a pan, splutter mustard seeds, curry leaves, and dried red chili.
Add the gravy with 1/2 cup of water. Bring to a boil. Add 1 tsp. coriander powder and 1/2 tsp. the whole garam masala. Add the cooked channa. Add salt as required.
If it is too spicy, can add 2 tsp. of coconut milk in the end. And switch off the flame.
Serve warm with rice or flatbread
Article by Dr. Arya Krishna, BAMS