Garbanzo beans, AKA chickpeas or ceci beans are very low in fat and calories. A terrific source of fiber and protein, just two cups of this hearty legume would satisfy the daily requirement for protein.
Now, research suggests that eating garbanzo beans can actually help to control your appetite! Scientists have found that the fiber benefits of garbanzo beans may go well beyond the benefits of fiber in other foods
In a recent study, participants in two groups were given 28 grams of fiber per day, however the source of the fiber for each group was very different. One group’s dietary fiber came primarily from garbanzo beans, while the second group obtained dietary fiber from entirely different sources.
The garbanzo bean group had better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol and triglycerides.
The participants reported more satisfaction with their diet when garbanzo beans were included. These subjects consumed fewer processed food snacks when garbanzo beans were consumed. An important component in weight control, they also ate less food overall when their diet was supplemented with garbanzo beans.
This tasty legume is a versatile and satisfying ingredient in all kinds of dishes. Garbanzo beans are the signature ingredient in hummus and really tasty in soups, salads, braised vegetables and stew.
Garbanzo beans are available raw both prepackaged and in bulk. Canned garbanzo beans are a nutritious, healthful, convenient and ready to eat or add to a recipe.
Our featured dish, Garbanzo Beans and Baked Tofu with Roasted Asparagus is an enticing medley made quick and easy with canned garbanzos.
Garbanzo Beans and Baked Tofu with Roasted Asparagus
2 teaspoons olive oil
1/4 teaspoon crushed red chili
3 cloves garlic, minced
1 cup sliced scallions
1 (6 ounce) pkg. Savory baked Tofu, thinly sliced
2 cups sliced mushrooms
2 medium plum tomatoes, chopped
2 cans garbanzo beans
1 (10 ounce) pkg. chopped frozen spinach, thawed and drained
3 Tablespoons Ponzu w/Sudachi Citrus
1/4 cup nutritional yeast
1 Tablespoons Bragg Aminos
2 pounds fresh asparagus
1 clove garlic, minced
1 tablespoon olive oil
2 Tablespoons fresh lemon juice
sea salt and back pepper to taste
1 teaspoon dried cilantro
Preheat oven to 450°
Trim tough ends from asparagus spears and place in shallow oven proof baking dish with garlic. Drizzle with oil and toss to coat. Bake for 15 minutes or until tender.
In a 10 inch wok pan or 3 quart saucepan heat oil and chili pepper over medium high heat 1 minute. Add garlic and scallions baked tofu and chopped tomato and cook 3 minutes. Press out excess moisture from spinach and add with garbanzo beans. Reduce heat to low and add nutritional yeast, Ponzu and Bragg Aminos. Simmer for 10 minutes and serve with asparagus and brown rice.
Garbanzo Beans and Baked Tofu
Nutrition Analysis: per 2 cup serving
Calories 241, Protein 19g, Carbohydrate 31g, Fiber 8g, Fat 5g, Cholesterol 0.0mg, Calcium 108mg, Sodium 772 mg.
Nutrition Analysis: per 5.3 ounce serving
Calories 54, Protein 3g, Carbohydrate 7g, Fiber 3g, Fat 3g, Cholesterol 0.0mg, Calcium 39mg, Sodium 100mg.
Marie Oser is a best-selling author, writer/producer and host of VegTV. Follow Marie on Twitter
 Murty CM, Pittaway JK and Ball MJ. Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite. 2010 Apr;54(2):282-8. Epub 2009 Nov 27. 2010.