Beans in general are high in protein and fiber, and Garbanzo beans are no exception. Beans, peas and peanuts are all legumes, that provide high percentages of calcium, magnesium, manganese, zinc and Iron. All essential nutrients for healthy strong bones and bone structure.
Beans are also shown to be beneficial in lowering blood glucose levels, which is important to diabetics or those prone and imbalance of blood sugar.
Because of the high fiber, potassium, vitamin C and Vitamin B-6, beans are a healthy choice for good heart health. Those with high fiber diets are known to maintain lower cholesterol levels which helps decrease the risk of heart disease.
Garbanzo beans contain Selenium, which helps the liver detoxify harmful compounds in the body, which may help prevent some forms of cancer and tumors related to cancer cells.
Beans are recommended for those dieting. Beans provide bulk and fiber, to keep you feeling full longer, without the in-between snacking that is often associated with dieting, which in turn, lowers the overall calorie intake to help you lose weight.
Chickpeas are easy to cook, but can be purchased in cans. Beans are naturally low in sodium, however, even low salt canned beans, are high in sodium. By cooking your own, you are in control of the sodium, which is important if you are on a strict low sodium diet or at risk for heart related diseases. Herbs add so much flavor, that you really do not need to add salt to most recipes. If I use salt at all it's a pinch to enhance flavor, not to dominate the flavors and if you've been following my recipes for awhile you will notice salt is either not included, or it's listed as an option that can be added to suit your taste or dietary requirements.
I am in absolute tandem with eating balanced meals and eating all meals in moderation. You do not have to live on lettuce alone to lose weight or to stay healthy if you will balance your meals with protein based foods, vegetables, fruits, fats and carbohydrates. Minimize the use of sugars and sodium by using herbs and spices to add satisfying flavor. I am not a proponent of elimination, but rather moderation.
Chickpea~Cabbage~and Chicken Soup
Yield: 8-10 servings
1 pound ground chicken, pork, ground sausage or preferred ground meat
1 small onion, diced
1 small cabbage, cut into bite size pieces, about 4 cups
2 Carrots (peeled and cut in medallions)
2 Cloves Garlic (Crushed, peeled and diced)
2 Cup fresh tomatoes quartered (or whole if using cherry tomatoes)
2 small sweet peppers julienned
1 1/2 cups cooked Chickpeas or (1) 15 ounce can, drained
1 - 1 1/2 Qt. chicken, Vegetable or meat broth, store-bought or Homemade*
1/2 teaspoon fresh chopped oregano
1 teaspoon Fresh Chopped basil
1/4 teaspoon fresh chopped thyme
Salt and Pepper to taste
Cook and crumble the ground meat in a large pot, over medium high heat. When the meat has almost finished browning, add the onions and garlic. Cook a more minutes, until the meat has browned and the onions and garlic are tender.
In a Slow Cooker:
Add the ground meat mixture, cabbage, beans, tomatoes, broth, and herbs. Stir to combine. Set the slow cooker on high for 2 hours. Stir, then allow to cook another hour on low, seasoning in the last half hour if desired.
Alternate Stove top Method:
Cook and crumble the ground meat in a large pot, over medium high heat. When the ground meat has almost finished browning, add the onions and garlic. Cook more minutes, until the sausage has browned and the onions are tender. Pre-cook the beans or used canned (drained and rinsed) Add all the remaining ingredients and simmer until the carrots and cabbage are tender.
Serving Suggestion: Serve hot with Bread sticks or grilled garlic bread and a fresh garden salad.
Tip: If using seasoned sausage, you may need to adjust herbs and seasoning to your own preferences. Some sausage is heavily seasoned and will alter the flavor of this soup. I used plain ground poultry, but sausage will add additional flavor if desired.
Note: This can be made entirely as vegetarian, by using vegetable broth and eliminate meat. The beans provide a high source of protein almost equal to meat.
For more Chickpea recipes and how to cook them, refer to the following links:
Chickpea~Quinoa~Chicken Soup: justfowlingaround.weebly.com/chicken-soup-recipes/chickpea-chicken-and-quinoa-soup
Garlic and Spice Chickpea Snack: justfowlingaround.weebly.com/sweets-treats-and-drinks/garlic-n-spice-chickpea-snack
How to make Homemade Broth:
How to cook Chickpeas/Garbanzo Beans:
If you need a slow cooker or need to replace an old one, check out the link below.
If you're looking for chicken meat (or other meat) at affordable prices in your area, check into Zaycon foods. They deliver to communities around the nation. I have personally dealt with the company and used their products and highly recommend. I do receive a small compensation ONLY if you order from the company. But do check them out, there is no commitment unless of course you do place an order.
(Referral Link) https://zayconfresh.com/refer/zf53597
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