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Chickpeas and garbanzo beans are often confused for each other, but the truth is that they actually have a few key differences! For those who want to explore various types of legumes in recipes, from hummus to salads to stews and more, understanding these distinctions can be extremely helpful. So take a look at this guide for all you need to know about comparing chickpeas vs. garbanzo beans.
What are Chickpeas?
Chickpeas, also known as ceci beans or Bengal grams, are a type of legume that can be eaten either raw or cooked. They are a round and slightly curved bean with a nutty flavor and creamy texture when cooked. Nutritionally speaking, chickpeas are an excellent source of fiber, protein, minerals like iron and zinc, and several vitamins such as folate and vitamin K. These nutrients make them a great choice for those looking to increase their consumption of plant-based proteins.
What Are Garbanzo Beans?
Garbanzo beans (also known as garbanzos) is another name for the same food – chickpeas! In other words, they are exactly the same legume, just referred to by a different name. This is why the two names are often used interchangeably when discussing recipes or looking for specific ingredients in stores.
Origin of the Names
Etymology of “Chickpea”
Chickpeas get their name from the Latin word “cicer”, which means “small round seed”. The term “chickpea” is an adaptation of this ancient word and has been used to refer to this legume since at least the 16th century.
Etymology of “Garbanzo Bean”
The word “garbanzo” is thought to have originated in Spain, where it was used to describe a type of pea or bean. It comes from the Spanish word “albondiga”, meaning meatball, which also refers to these beans’ shape and size.
Nutritional Information
Macronutrients Contained
Chickpeas and garbanzo beans contain similar amounts of macronutrients. Both are high in carbohydrates, with a single cup providing around 40-45 grams. They also contain approximately 15 grams of protein per serving and are relatively low in fat.
Micronutrients Contained
In terms of micronutrients, both chickpeas and garbanzo beans share similar nutrient compositions. For instance, they both provide an excellent source of dietary fiber, minerals like iron and zinc, as well as vital vitamins such B6, folate, and vitamin K.
Comparison of Health Benefits
Chickpeas and garbanzo beans both provide numerous health benefits, but there are a few key differences to consider. For starters, chickpeas contain more soluble fiber than garbanzo beans, making them better for blood sugar control and cholesterol management. They also have a higher content of potassium compared to their garbanzo bean counterpart.
On the other hand, garbanzo beans offer more magnesium, calcium, iron and zinc than chickpeas do. Additionally, they tend to be lower in calories while still providing all of the same essential nutrients. This makes them a great option for anyone looking to reduce caloric intake without sacrificing nutrition.
Uses
Culinary Uses
Chickpeas and garbanzo beans are both incredibly versatile legumes that can be used in a variety of dishes. From hummus to falafel, these peas can add great flavor and texture to any plate. They can also be incorporated into salads, soups, curries, burgers and more.
Medical Uses
Aside from their culinary uses, both chickpeas and garbanzo beans offer various medicinal benefits as well. Studies have shown that consuming these legumes on a regular basis may help reduce inflammation, improve digestion, promote heart health and even aid in weight loss.
Which One Is Healthier?
Both chickpeas and garbanzo beans offer comparable health benefits, so it’s difficult to say which one is healthier. However, if you’re looking for more potassium or soluble fiber, then chickpeas might be the better choice. On the other hand, garbanzo beans are higher in minerals like iron and zinc, making them a great option for vegetarians or vegans. Ultimately, it will depend on your individual needs and preferences.
Recommendation for Consumers
When looking for either chickpeas or garbanzo beans, opt for the dry version as opposed to canned. This will provide you with the highest nutrient content and freshest flavor. Additionally, make sure to choose an organic option if possible to avoid any unwanted additives or chemicals.
Frequently Asked Questions | Chickpeas vs Garbanzo Beans
1. Are chickpeas and garbanzo beans interchangeable?
Yes! In culinary applications, you can use either name interchangeably when cooking with them.
2. Where can I find chickpeas or garbanzo beans?
Chickpeas and Garbanzo beans can be found in the bulk section or canned foods aisle of most grocery stores. They are also widely available online and often sold dried, canned, or frozen.
3. How do I cook with chickpeas/garbanzo beans?
There are many ways to prepare and cook with chickpeas or garbanzo beans. Popular recipes include hummus, falafel, curries, soups, salads, and even desserts. They can be boiled or roasted for a tasty snack, mashed into a vegan patty or spread on toast.
4. What is the best way to store chickpeas/garbanzo beans?
Raw dried chickpeas should be stored in an airtight container in a cool, dry place for up to one year. Canned chickpeas should also be kept cool and dry. Cooked chickpeas will keep in the refrigerator for up to one week or frozen for up to six months.
5. What are the health benefits of chickpeas/garbanzo beans?
Chickpeas and garbanzo beans are a nutrient-dense food that offer many health benefits. They are naturally low in fat, high in fiber and a good source of protein. The dietary fiber found in them helps to regulate digestion, control cholesterol levels and reduce the risk of heart disease. Eating them can also help to stabilize blood sugar levels, reduce the risk of cancer, and keep you feeling fuller for longer.
The Bottom Line
When it comes to deciding between chickpeas and garbanzo beans, the differences are negligible, and the terms can be used interchangeably. Unless you’re looking for a specific variety of either item in particular, chickpeas and garbanzo beans have more similarities than differences.
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