Garbanzo Beans

Also known as chickpeas, chana, Indian pea, ceci bean, and Bengal gram, these legumes are the nutritional powerhouse behind hummus and other mainstay dishes in many cultures around the world.

Garbanzo Beans | 100% USA Grown | GMO FREE

 

 

Basic Hummus Recipe

Ingredients

• 1 (15 ounce) can garbanzo beans, drained, liquid reserved
• 2 cloves garlic, peeled and crushed
• 2 Tablespoons olive oil
• 1 Tablespoon tahini (sesame nut butter)
• salt and pepper to taste

Directions

In a medium saucepan over medium heat, cook and stir the garlic in olive oil for approximately 3 minutes, until tender.

Place garbanzo beans in a blender or food processor with approximately 1 teaspoon reserved liquid. Process until smooth. Mix in the garlic, tahini, salt and pepper. Blend to desired consistency, increasing the amount of reserved garbanzo bean liquid as desired. Chill in the refrigerator until serving.

Canned Garbanzo Beans - No Salt Added

Canned Garbanzo Beans - No Salt Added

Chickpeas, mature seeds, cooked no salt
Nutritional value per 100 g (3.5 oz)
 
Energy 686 kJ (164 kcal)
Carbohydrates 27.42 g
- Sugars 4.8 g
- Dietary fiber 7.6 g
Fat 2.59 g
- saturated 0.269 g
- monounsaturated 0.583 g
- polyunsaturated 1.156 g
Protein 8.86 g
Water 60.21 g
Vitamin A equiv. 1 µg (0%)
Thiamine (Vit. B1) 0.116 mg (9%)
Riboflavin (Vit. B2) 0.063 mg (4%)
Niacin (Vit. B3) 0.526 mg (4%)
Pantothenic acid (B5) 0.286 mg (6%)
Vitamin B6 0.139 mg (11%)
Folate (Vit. B9) 172 µg (43%)
Vitamin B12 0 µg (0%)
Vitamin C 1.3 mg (2%)
Vitamin E 0.35 mg (2%)
Vitamin K 4 µg (4%)
Iron 2.89 mg (23%)
Magnesium 48 mg (13%)
Phosphorus 168 mg (24%)
Potassium 291 mg (6%)
Sodium 7 mg (0%)
Zinc 1.53 mg (15%)
 
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database