Research Finds Eating Garbanzo Beans Helps Control Weight!

Garbanzo beans, AKA chickpeas are very low in fat and calories. A terrific source of fiber and protein, just two cups of this hearty legume would satisfy the adult daily requirement for protein.

This tasty legume is a versatile and satisfying ingredient in all kinds of dishes. The signature ingredient in hummus, garbanzo beans add flavor and texture to soups, salads, stir-fry dishes and stew.

Scientists have found that the fiber benefits of garbanzo beans may go well beyond the benefits of fiber in other foods. Research suggests that eating garbanzo beans can actually help to control your appetite.1 Participants in an Australian study reported more satisfaction with their diet when garbanzo beans were included and also also ate less overall.

Vinegar is one culinary ingredient that should become a regular kitchen seasoning companion, not only for its ability to intensify flavor and texture, but for its proven health benefits.

Rice vinegar is high in ascetic acid, which soothes inflammation, aids in digestion and can increase the absorption of important minerals, such as calcium and potassium from the foods we eat.2

Rice contains antioxidant phenolic compounds that protect the plant against ultraviolet light and aggressive pathogens. Rice vinegar is made from fermented rice and increasing foods rich in phenolic compounds may help reduce the risk of cancer, heart disease, diabetes and osteoporosis.3

Rice vinegars are less acidic and have a mild flavor that can heighten rather than overpower the dish. Ideal for salad dressings, seasoned rice vinegar perks up flavors and textures with distinct culinary zest.

Our featured dish, Chickpea Salad with Cilantro Lime Dressing is a delicious mix of flavors and texture.  Creamy avocado, sweet red onion, mini heirloom tomatoes, Persian cucumbers, sweet red onion and bell pepper combine with hearty garbanzos in a delightful salad complimented with a tangy dressing in a delightful dish you will want to make often.

Chickpea Salad with Cilantro Lime Dressing
Nutritious and Delicious!
4 Servings

1 avocado, diced
Juice of one lime
1 (15 oz) can garbanzo beans, drained
1/2 small red onion, halved and thinly sliced
2 cups mini heirloom tomatoes sliced in half
2 Persian cucumbers, diced (about 1 cup)
1 sweet bell pepper (red, orange or yellow) 2” strips

Cilantro Lime Dressing
2/3 cup extra virgin olive oil
1/3 cup Marukan Seasoned Gourmet Rice Vinegar
3 cloves garlic, minced
2 teaspoons lime zest
1/4 cup chopped fresh cilantro
2 Tablespoons chopped mint
1/4 teaspoon coarse black pepper

Drizzle lime juice on diced avocado. Place salad ingredients in a medium bowl and set aside. Combine dressing ingredients in order listed in a small blender and process. Add about half of the dressing, toss gently and serve with additional dressing on the side.

Nutrition Analysis: 2 cups salad with dressing
Calories 346 Protein  0g, Carbohydrates  32g, Fiber 0g, Fat 22g, Cholesterol 0mg, Calcium 88mg, Sodium 280 mg

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter

1. 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.

2. Kumiko Nanda,  Mariko Taniguchi , Satoshi Ujike, Nobuhiro Ishihara ,Hirotaka Mori, Hisayo Ono, and Yoshikatsu Murooka. Characterization of Acetic Acid Bacteria in Traditional Acetic Acid Fermentation of Rice Vinegar (Komesu) and Unpolished Rice Vinegar (Kurosu) Produced in Japan. Appl. Environ. Microbiol.February 2001 vol. 67 no. 2986-990

3. Kanti Bhooshan Pandey and Syed Ibrahim Rizvi. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009 Nov-Dec; 2(5): 270–278.