Food Spotlight: Garbanzo Beans
Garbanzo Beans: Incredibly nutrient dense!
Nowadays, there are so many diets out there claiming to stay away from grains or dairy or legumes or meat or…. Well you get the picture.
I believe in a whole foods, balanced diet that includes all kinds of foods. Beans fall into that category for me. Garbanzo beans are top on my list of awesome foods because of the amount of nutrients they contain.
One cup of Garbanzo beans contains 273% of your daily value of molybdenum, 85% of manganese, 71% of folate, 64% of copper, 39% phosphorus, and 23% of zinc. They also have 50% the daily recommended intake of fiber and nearly 30% of your daily value of protein. That’s quite a punch of nutrients in one cup of little beans!
I truly believe that food has nutrients in a certain balance for a reason- we aren’t supposed to consume large amounts of one isolated nutrients for this reason! Copper, zinc, manganese, iron and molybdenum all are related nutrients and they all work together or against each other. Too much copper creates zinc deficiency, too much manganese creates a copper deficiency, etc. Finding these nutrients together in a certain balance like we see in garbanzo beans makes it apparent that nature has it right.
Garbanzo beans are good for digestion thanks to the fiber content, they have a unique set of antioxidants, they help cardiovascular health, and they help regulate blood sugar.
Garbanzo beans are cheap, especially if you buy them dry in bulk. It’s very easy to soak them and cook them. Just soak 1 cup dry beans in 4 cups of filtered water overnight. Drain them the next morning and cook in fresh water for about an hour. Store cooked beans in refrigerator!
Some great ways to enjoy garbanzo beans: homemade hummus or roast the beans in the oven with coconut oil, turmeric, and cayenne pepper.
Here is a great recipe for Roasted Red Pepper Hummus
So enjoy garbanzo beans as part of your diet to obtain some really critical nutrients!