TERRORIST FOOD - How do those guys live off a desert, -- they get no beef or vegies at all -- and they still fight like tomcats? Must be some mysterious substance in the GARBANZO BEAN! Garbanzo beans (also known as chickpeas) have a delicious nutlike taste and buttery texture. They provide a good source of protein that can be enjoyed year-round and are available either sprouted, dried or canned. A very versatile legume, they are a noted ingredient in many Middle Eastern and Indian dishes such as hummus, pakoras, falafels and curries. While many people think of garbanzos as being beige in color, there are varieties that feature black, green, red and brown beans. Health Benefits Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer. Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.
Fiber All Star
Check a chart of the fiber content in foods and you'll see legumes leading the pack. Garbanzos, like other beans, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation,
but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
WHO KNEW I WAS THAT GREAT??
Lower Your Heart Attack Risk
Terrorists don't have no steenkin' heart attacks!
In a study that examined food intake patterns and risk of death from
coronary heart disease, researchers followed more than 16,000
middle-aged men in the U.S., Finland, The Netherlands, Italy, former
Yugoslavia, Greece and Japan for 25 years. Typical food patterns were:
higher consumption of dairy products in Northern Europe; higher
consumption of meat in the U.S.; higher consumption of vegetables,
legumes, fish, and wine in Southern Europe; and higher consumption of
cereals, soy products, and fish in Japan. When researchers analyzed this
data in relation to the risk of death from heart disease, they found
that legumes were associated with a whopping 82% reduction in risk! A
study published in the Archives of Internal Medicine confirms that
eating high fiber foods, such as garbanzo beans, helps prevent heart
disease. Almost 10,000 American adults participated in this study and
were followed for 19 years. People eating the most fiber, 21 grams per
day, had 12% less coronary heart disease (CHD) and 11% less
cardiovascular disease (CVD) compared to those eating the least, 5 grams
daily. Those eating the most water-soluble dietary fiber fared even
better with a 15% reduction in risk of CHD and a 10% risk reduction in
Garbanzo Beans Lower Cholesterol
Other research published in the Annals of Nutrition and Metabolism has
shown that including garbanzo beans, specifically, in the diet
significantly lowers both total and LDL "bad" cholesterol (Pittaway JK,
Ahuga KD, et al.).
In this study, 47 adults participated in two eating plans of at least 5
weeks duration. Each food plan provided sufficient calories to maintain
participants' weight, but one plan was supplemented with garbanzo beans
and the other with wheat.
The garbanzo-supplemented diet, which provided slightly less protein and
fat, and more carbohydrate than the wheat-supplemented diet, resulted in
a significant 3.9% drop in total cholesterol, which was largely due to a
4.6% drop in LDL "bad" cholesterol. Practical Tip: Enjoyed regularly,
garbanzo beans can help lower LDL "bad" cholesterol. Add garbanzos to
tossed salads, enjoy them as a dip or spread in the form of hummus or
baba ganoush, or let them take center stage as the main ingredient in a
Garbanzos' contribution to heart health lies not just in their fiber,
but in the significant amounts of folate and magnesium these beans
supply. Folate helps lower levels of homocysteine, an amino acid that is
an intermediate product in an important metabolic process called the
methylation cycle. Elevated blood levels of homocysteine are an
independent risk factor for heart attack, stroke, or peripheral vascular
disease, and are found in between 20-40% of patients with heart disease.
It has been estimated that consumption of 100% of the daily value (DV)
of folate would, by itself, reduce the number of heart attacks suffered
by Americans each year by 10%. Just one cup of cooked garbanzo beans
provides 70.5% of the DV for folate.
Garbanzos' supply of magnesium puts yet another plus in the column of
its beneficial cardiovascular effects. Magnesium is Nature's own calcium
channel blocker. When enough magnesium is around, veins and arteries
breathe a sigh of relief and relax, which lessens resistance and
improves the flow of blood, oxygen and nutrients throughout the body.
Studies show that a deficiency of magnesium is not only associated with
heart attack but that immediately following a heart attack, lack of
sufficient magnesium promotes free radical injury to the heart. Want to
literally keep your heart happy? Eat garbanzos.
For even more cardio-protection, team garbanzo beans with garlic or
turmeric: National Health and Medical Research Council (NHMRC) Level III-3
evidence shows that consuming a half to one clove of garlic daily may
have a cholesterol-lowering effect of up to 9%. For a quick, tasty
hummus, just combine pre-cooked garbanzos in the blender with lemon
juice, olive oil, garlic and/or onion, salt and pepper to taste.
In other research, when 10 healthy volunteers consumed 500 mg of
curcumin per day for 7 days, not only did their blood levels of oxidized
cholesterol drop by 33%, but their total cholesterol droped 11.63% , and
their HDL "good" cholesterol increased by 29%! (Soni KB, Kuttan R,
Indian J Physiol Phartmacol.) Healthy sauté onions with turmeric for 2-3
minutes then add pre-cooked garbanzos and heat until warmed through.
For the most curcumin, be sure to use turmeric rather curry powder.
A study analyzing curcumin content in 28 spice products described as
turmeric or curry powders found that pure turmeric powder had the
highest concentration of curcumin, averaging 3.14% by weight. The curry
powder samples, with one exception, contained very small amounts of
curcumin. (Tayyem RF, Heath DD, et al. Nutr Cancer) Practical Tip:
Increase garbanzos' cardio-protective effects by spicing them with
garlic, which also lowers cholesterol, and turmeric, which not only
lowers LDL "bad" cholesterol, but also increases HDL "good" cholesterol.
Be sure to use turmeric rather than curry powder; turmeric contains more
of the protective compound, curcumin, than does curry powder.
Garbanzos Give You Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the
heart, soluble fiber helps stabilize blood sugar levels. If you have
insulin resistance, hypoglycemia or diabetes, beans like garbanzos can
really help you balance blood sugar levels while providing steady,
slow-burning energy. Studies of high fiber diets and blood sugar levels
have shown the dramatic benefits provided by these high fiber foods.
Researchers compared two groups of people with type 2 diabetes who were
fed different amounts of high fiber foods. One group ate the standard
American Diabetic diet, which contains 24 grams of fiber/day, while the
other group ate a diet containing 50 grams of fiber/day. Those who ate
the diet higher in fiber had lower levels of both plasma glucose (blood
sugar) and insulin (the hormone that helps blood sugar get into cells).
The high fiber group also reduced their total cholesterol by nearly 7%,
their triglyceride levels by 10.2% and their VLDL (Very Low Density
Lipoprotein--the most dangerous form of cholesterol)levels by 12.5%.
Iron for Energy
In addition to providing slow burning complex carbohydrates, garbanzos
can increase your energy by helping to replenish your iron stores.
Particularly for menstruating women, who are more at risk for iron
deficiency, boosting iron stores with garbanzos is a good
idea--especially because, unlike red meat, another source of iron,
garbanzos are low in calories and virtually fat-free. Iron is an
integral component of hemoglobin, which transports oxygen from the lungs
to all body cells, and is also part of key enzyme systems for energy
production and metabolism. And remember: If you're pregnant or
lactating, your needs for iron increase. Growing children and
adolescents also have increased needs for iron.
Manganese for Energy Production and Antioxidant Defense
Garbanzos are an excellent source of the trace mineral manganese, which
is an essential cofactor in a number of enzymes important in energy
production and antioxidant defenses. For example, the key oxidative
enzyme superoxide dismutase, which disarms free radicals produced within
the mitochondria (the energy production factories within our cells),
requires manganese. Just one cup of garbanzo beans supplies 84.5% of the
DV for this very important trace mineral.
Protein Power Plus
If you're wondering how to replace red meat in your menus, become a fan
of garbanzo beans. These nutty flavored beans are a good source of
protein, and when combined with a whole grain such as whole wheat pasta
or brown rice, provide protein comparable to that of meat or dairy foods
without the high calories or saturated fat found in these foods. And,
when you get your protein from garbanzos, you also get the blood sugar
stabilizing and heart health benefits of the soluble fiber provided by
these versatile legumes.
The Latin name for garbanzo beans, Cicer arietinum, means "small ram,"
reflecting the unique shape of this legume that somewhat resembles a
ram's head. Garbanzo beans are also referred to as chickpeas, Bengal
grams and Egyptian peas.
Garbanzos have a delicious nutlike taste and a texture that is buttery,
yet somewhat starchy and pasty. A very versatile legume, they are a
noted ingredient in many Middle Eastern and Indian dishes such as
hummus, falafels and curries. While many people think of chickpeas as
being in beige in color, other varieties feature colors such as black,
green, red and brown.
Garbanzo beans originated in the Middle East, the region of the world
whose varied food cultures still heavily rely upon this high protein
legume. The first record of garbanzos being consumed dates back about
seven thousand years. They were first cultivated around approximately
3000 BC. Their cultivation began in the Mediterranean basin and
subsequently spread to India and Ethiopia.
Garbanzos were grown by the ancient Egyptians, Greeks and Romans and
were very popular among these cultures. During the 16th century,
garbanzo beans were brought to other subtropical regions of the world by
both Spanish and Portuguese explorers as well as Indians who emigrated
to other countries. Today, the main commercial producers of garbanzos
are India, Pakistan, Turkey, Ethiopia and Mexico.
How to Select and Store
Dried garbanzos are generally available in prepackaged containers as
well as bulk bins. Just as with any other food that you may purchase in
the bulk section, make sure that the bins containing the garbanzo beans
are covered and that the store has a good product turnover so as to
ensure maximal freshness. Whether purchasing garbanzos in bulk or in a
packaged container, make sure that there is no evidence of moisture or
insect damage and that they are whole and not cracked.
Canned garbanzo beans can be found in most supermarkets. Unlike canned
vegetables, which have lost much of their nutritional value, canning
does less damage to many of the key nutrients found in garbanzo beans.
For example, many people rely on garbanzo beans (and other legumes) for
protein and fiber in their daily diet, and canning only lowers the
amount of these nutrients by about 15%. Many of the B vitamins hold up
well in canned garbanzo beans, and some actually show up in higher
concentrations in canned versus non-canned versions. An important
exception here is folate, which is decreased by about 40-45% during
canning. (If you are depending on your chickpeas for this important B
vitamin, you will want to consider purchasing dry garbanzos and cooking
them yourself.) Canning will generally lower the nutrient content of
food since long cooking time and/or high heats are often involved. The
nutritional impact of canning on vegetables can be extremely high since
vegetables are best cooked very lightly for a very short period of time.
Legumes like garbanzo beans are different than vegetables, however,
since they require a long time to cook whether they are canned or cooked
by you at home from the dry version. Therefore, if enjoying canned beans
is more convenient for you, by all means go ahead and enjoy them. We
would suggest looking for those that do not contain extra salt or
additives, and once removed from the can, placed in a strainer and
rinsed thoroughly for one minute. (One concern about canned foods is the
potential for the can to include a liner made from bisphenol A/BPA. To
learn more about reducing your exposure to this compound, please GOOGLE
So buy them raw, and sprout them maybe. ( SPROUTING INSTRUCTIONS)
If purchasing chickpea flour, more generally available in ethnic food
stores, make sure that it is made from chickpeas that have been cooked --
since in their raw form, they contain a substance that is hard to digest
and produces flatulence. (Besan or gram flour is used for battering that famed
tasty Hindu dish, pakoras, a kind of vegetable fritter)
Store dried garbanzo beans in an airtight container in a cool, dry and
dark place where they will keep for up to 12 months. If you purchase
garbanzos at different times, store them separately since they may
feature varying stages of dryness and therefore will require different
cooking times. Cooked garbanzo beans will keep fresh in the refrigerator
for about three days if placed in a covered container.
How to Enjoy
Before washing garbanzos, you should spread them out on a light colored
plate or cooking surface to check for, and remove, small stones, debris
or damaged beans. After this process, place them in a strainer, and
rinse them thoroughly under cool running water.
To shorten their cooking time and make them easier to digest, garbanzo
beans should be presoaked (presoaking has been found to reduce the
raffinose-type oligosaccharides, sugars associated with causing
flatulence.) There are two basic methods for presoaking. For each you
should start by placing the beans in a saucepan and adding two to three
cups of water per cup of beans.
The first method is to boil the beans for two minutes, take pan off the
heat, cover and allow to stand for two hours. The alternative method is
to simply soak the garbanzos in water for eight hours or overnight,
placing pan in the refrigerator so that they will not ferment. Before
cooking them, regardless of method, skim off the any skins that floated
to the surface, drain the soaking liquid, and then rinse them with clean
To cook the garbanzo beans, you can either cook them on the stovetop or
use a pressure cooker. For the stovetop method, add three cups of fresh
water or broth for each cup of dried garbanzo beans. The liquid should
be about one to two inches above the top of the legumes. Bring them to a
boil, and then reduce the heat to simmer, partially covering the pot. If
any foam develops, skim it off during the simmering process. Garbanzo
beans generally take about one to one and one-half hours to become
tender using this method.
If you are running short on time, you can always use canned beans in
your recipes. If the garbanzo beans have been packaged with salt or
other additives, simply rinse them after opening the can to remove these
unnecessary additions. Canned beans need to only be heated briefly for
hot recipes while they can be used as is for salads or prepared cold
dishes like hummus.
Garbanzo Beans and Purines
Purines are naturally-occurring substances found in plants, animals, and
humans. In some individuals who are susceptible to purine-related
problems, excessive intake of these substances can cause health
problems. Since purines can be broken down to form uric acid, excess
accumulation of purines in the body can lead to excess accumulation of
uric acid. The health condition called "gout" and the formation of
kidney stones from uric acid are two examples of uric acid-related
problems that can be related to excessive intake of purine-containing
foods. For this reason, individuals with kidney problems or gout may
want to limit or avoid intake of purine-containing foods such as
garbanzo beans. Yet, recent research has suggested that purines from
meat and fish increase risk of gout, while purines from plant foods fail
to change the risk. For more on this subject, please see "What are
purines and in which foods are they found?"
Garbanzo beans are an excellent source of molybdenum and manganese. They
are also a very good source of folate and a good source of protein,
dietary fiber, copper, phosphorus and iron.
Garbanzo beans (chickpeas), cooked 1 cup 164.00 grams
268.96 calories and all the protein you need in a day. Now you
understand how desert dwelling terrorists can bring down the three
WTC buildings with one hand tied behind their back? When our boys
go after them, they should quit eating that canned spam with its killer
fats, nitrates and salt.
A Few Quick Serving Ideas and a recipe:
Purée garbanzo beans, olive oil, fresh garlic, tahini and lemon juice to
make a quick and easy hummus spread.
Sprinkle garbanzo beans with your favorite spices and herbs and eat as a
snack. Add garbanzo beans to your green salads.
Make a middle Eastern-inspired pasta dish by adding garbanzo beans to penne
mixed with olive oil, feta cheese and fresh oregano.
Simmer cooked garbanzo beans in a sauce of tomato paste, curry spices, and
chopped walnuts and serve this dahl-type dish with brown rice.
Adding garbanzo beans to your vegetable soup will enhance its taste,
texture and nutritional content. OR MAK ISRAELI/ OR HINDU FALAFAL
CHICKPEA FRITTERS or FALAFAL BALLS
2 (19 ounce) cans chickpeas (19-oz! Two 15-oz cans won't be enough.
Unless you get another 8-oz can to throw in there too.)
* 2 teaspoons minced garlic (the liquid-y stuff. equals 4 minced &
mashed garlic cloves)
* 1 teaspoon tahini
* 2 tablespoons parsley flakes
* 1 teaspoon ground cumin
* 1/2 teaspoon coriander
* 1 teaspoon sea salt
* 1 teaspoon ground black pepper
* 1 dash curry powder
* 1/2 cup besan (chickpea flour( but you can sub whole wheat flour in a
pinch if you don't have an Indian grocer near) * olive oil, for frying
* 1 cup plain fat-free yogurt
* 1 cup cucumber, finely diced
* 2 teaspoons lemon juice
* 1 teaspoon dill
* 1 teaspoon dried mint
Rinse and drain the chickpeas, then put them in a large mixing bowl.
Mash them up with a potato masher! There should still be some whole
ones in there.
Note: you can use a food processor this, but DO NOT PUREE. Pulse a
few times so some get pureed, but some whole ones remain. Then pour into a
large mixing bowl. I'd rather use the potato masher for authenticity and
since it ends up in the mixing bowl anyway, washing the potato masher is
far easier than washing the food processor.
Blend the chickpeas with the garlic and tahini.
Add all the spices and meld together.
Fold in the flour and mix together.
Let the mixture sit for about 15-20 minutes.
While the mixture is sitting, make the tzatziki sauce: start by
mixing the yogurt with the lemon juice. Mix in the spices.
Finely dice the cucumber (1 cuke should be enough) then add it to the
tzatziki. Dill/Cilantro optional. Now get back to the fritter mixture.
With your hands, form 2" balls and flatten into discs. There should
be about 30 or so. Fry in the olive oil about 4-5 minutes on each side.
Blot on paper towels, serve, Hot stack of pitas, salad, pickles, tomatoes
chiles on the side. Enjoy!
YOU CAN MAKE A LIVING PRODUCING THE WORLD'S MOST DELICIOUS "MEAT" BALL!
FRIED Falafel balls added to hot homemade broth or thin soups at end of the simmer is the most delicious food you can put in your mouth. I cannot explain how the flavor opens up in hot broth. You can make 70 FALFAFEL balls with short work, (they're vegan meatballs basically,) freeze them in bags, take out what's needed for tonight's soup. Trader Joes has them frozen in a bag. I dropped a few in a bowl of hot soup and was surprised that when heated, it suddenly became so extremely yummy. Treat frozen falafels like albondigas, that Mexican beef meatball soup. Save your broth from good, local chicken, nothing shipped in ‘old’ from Arkansas…or make an oriental fish broth or vegie broth, and drop these vege CICCI bean balls into your soup! If you could make a product, involving a plastic bag with 20 odd meatballs, sell them thru local food boutiques for Vege Meat balls encouraging their use in Hot Soup, you would build an EMPIRE.
RECIPES HERE: http://www.masterjules.net/FALAFEL.htm
Vegetable Pakora Recipe
* 1 cup Chickpea Flour (Besan)
* 2 tbsp Oil
* 1 teaspoon Ground Cumin
* 1 1/2 teaspoon Salt
* 1-2 each Chopped Green Chilies (Jalapeno)
* 1/2 cup Water
* 1 Potato
* 1 small Cauliflower
* 2 Cabbage
* 5 sliced Spinach
* 1 1/2 cup Sliced Onion
* Boil the potato until just tender, peel and chop finely.
* Finely chop cauliflower and onion. Shred the cabbage and spinach.
* Mix first set of ingredients well. Beat in a blender for 4-5 minutes to incorporate air
(this will make the batter fluffier).
* Let batter rest 1/2 hour in a warm place.
* Add the vegetables and mix in evenly.
* Deep fry in oil that is heated to 375"
* Drain on paper towels and serve immediately.
* Serve with cilantro mint chutney mix with jalapeno brown sugar, onion chips
CAULIFLOWER BROCOLI & ONION PAKORAS
2 teaspoon ghee
1 pinch baking soda
1 cup bengal gram flour (besan, chickpea flour)
1/2 cup rice flour
2 tablespoon ghee
3 onions; finely chopped
1 potato (optional); finely chopped
1 a piece of ginger - 1 inch,; peeled and minced
4 green chilies; finely chopped
1 teaspoon chili powder
1 bunch cilantro (coriander); finely chopped
1 salt; to taste
1 water; as required
1 oil; for deep-frying
Directions: How to Cook Pakora
Place 2 tsp. ghee and baking soda in a mixing bowl. Rub together until
frothy. Add the remaining ingredients and combine well, using sufficient
water to make a thick batter. Heat oil in a heavy frying pan. Drop
spoonfuls of batter into the oil. Fry the pakoras until golden in color.
When cooked, drain the excess oil on a sheet of brown paper or paper
towels. Serve hot with chutney. I like cilantro, onion, jalapeno, mixed into a green, fresh salsa.
Add sweetener, piloncillo en jarabe, (treacle) or agave sugar works, 1 tsp or so.
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