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Oct 242012
 
 October 24, 2012  Posted by at 6:34 am  Add comments
garbanzo beans salad

Salads are a quick and easy meal and adding it to your weekly menu is a great way to loose weight. Eating Salads are a fantastic way to curb hunger and add valuable nutrients to your diet.

Although there is no direct link between Garbanzo Beans and losing weight, but consuming foods that make you feel fuller for longer, is a natural way of controlling appetite. According to ‘Nutrition Data‘, With a low Glycemic Index of 17 and just 1 cup of cooked Chickpeas providing 49.8% of our Daily Value recommended Fibre intake, helps in reducing your hunger and food intake.

What is Glycemic Index?*

GI is a ranking of foods, with carbohydrate level rating from 0 to 100. Slowly absorbed foods have a lower GI ranking, thus helping diabetics to even out the absorption of blood glucose levels.

Therefore in theory choosing foods with low GI reading, enables people to keep there blood sugar levels constant.

Garbanzo Beans is prized for it’s high fibre content which helps in reducing the LDL – Cholesterol.

‘As little as 3/4 cup of Garbanzo per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time.’ [WhFoods]

garbanzo beans nutrition information

Things You’ll Need:

  • Garbanzo Beans – 1 cup (200 grams)
  • Green Chilli – 1 no (optional)
  • Shallots/Pearl Onion – 4 nos
  • Coriander Leaves – ¼ bunch
  • Salt – to taste
  • Lime Juice – 1 no
  • Dried Mango Powder – ¼ tsp (optional)

Golden Touch Mise-en Place: [5 mins + soaking]

  1. Soak Chickpeas overnight in boiling Water, changing it intervals. I prefer doing this process for atleast 24 hours.
  2. De-seed and chop Chilli
  3. Finely chop Onion, clean and chop Coriander leaves.

garbanzo beans salad

Golden Touch Preparation: [40 mins]

Pressure cook Garbanzo Beans to one whistle, then simmer on medium flame for 20 minutes. (If you do not use a pressure cooker, soak for 48 hours, bring to boil and simmer for about 45 minutes, I prefer it cooked to stage till it splits open partially and is soft.) Allow to cool and drain.

Mix in all above ingredients, enjoy……!!

NOTES:

*Adapted from – Diabetes UK

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  4 Responses to “Nutritious – Garbanzo Beans Salad”

  1. I made this Indian Chickpea Salad. It was a hit at our house.

     
  2. I will be making this soon! I even have the mango powder. It looks just like the wonderful garbanzo salads we have had at Indian restaurants.

     

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