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What are Chick peas?
Chick peas are also known as Garbanzo or Ceci beans. They are a round,
light-brown coloured pea from the Mediterranean region and the Middle
East. They are called chick peas because each bean has a small peak that
resembles a chicken's beak. Chick peas posses a mild nutty, earthy
flavour and are very versatile. There are two main types of chick peas:
the Desi of Indian origin and kabuli from Mediterranean and Middle
Eastern regions. The kabuli variety is also grown in Victoria.
Chick peas are widely used in Middle Eastern, Indian, Spanish, Italian,
Greek, Asian and North African cuisine. Chick peas can be eaten in
salads, cooked in stews or curries, ground into a flour called gram
flour (also known as besan, and used in Indian cuisine), ground and
shaped into balls and fried as falafel, stirred into a batter and baked
to make farinata, cooked and ground into a paste called hummus, or
roasted, spiced and eaten as a snack.
Nutrition Information
Nutritionally, chick peas are an excellent source of fibre, a source
of protein and contain many other important vitamins and minerals. They
are low in total fat, have a low glycaemic index (GI) and are gluten
free. Chick peas also contain phytochemicals called saponins, which act
as antioxidants.
Nutrition Information Panel
| Energy |
399kJ |
532kJ |
| Protein |
5.6g |
7.5g |
| Fat - total |
0.9g |
1.2g |
| - saturated |
0.2g |
0.2g |
| Carbohydrate - total |
13.1g |
17.5g |
| Dietary fibre |
5.9g |
7.8g |
| Sodium |
209mg |
279mg |
Health Benefits of Chick peas:
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High in Dietary Fibre
Edgell chick peas are an excellent source of fibre. Fibre keeps the
digestive system regular and can help to lower cholesterol levels by
reducing cholesterol absorption. Australians are recommended to eat
at least 30g of fibre a day. Just half a cup of chick peas provides
an adult with 20% of their recommended daily fibre requirements.
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Dynamite for digestive health
Chick peas are a rich source of ‘resistant starch’, a type of fibre
which positively effects digestive health by functioning as a prebiotic. Prebiotics encourage growth and protection of beneficial
bacteria in the bowel, while suppressing harmful bacteria. The
overall result is a healthier digestive system.
-
Low Glycaemic Index
Edgell chick peas have a low GI value of 38 which means the
carbohydrate in them is broken down and digested slowly. This
ensures that our blood sugar levels rise and fall at a slow, steady
rate, helping to keep your energy levels balanced and controlling
appetite.
-
Good source of protein
Protein is essential for growth and repair of body tissue. Chick
peas are a great low-fat protein alternative for meat. They are also
a valuable protein source for vegetarians.
- Great for weight watchers
Chick peas are an ideal food for maintaining a healthy body weight.
In addition to being low in fat, they provide plenty of fibre and
bulk which in turn helps to control your appetite, keeping you
feeling full longer.
-
Low in fat, especially saturated fat
A diet high in saturated fat is associated with many health
problems. Consuming foods which are low in saturated fat is one of
the best actions you can take to help maintain your health and
wellbeing.
-
Gluten Free
Like all legumes, chick peas are gluten free and a great option for
individuals with gluten sensitivities.
Ways to Incorporate Chick peas Into your Diet:
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Enhance one of your regular salad recipes by
tossing some chick peas in it.
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Add to soups, casseroles and curries
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Make a batch of hummus at the start of the week
and use it as a sandwich spread or a dip with vegetable sticks for a
healthy snack.
-
Mash and add to savoury muffin and scones
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Mash and add to mashed potato or mashed pumpkin
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Bake until crisp and sprinkle with Cajan
seasoning for a healthy snack
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