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Food fact file: Chickpeas chock-full of nutrition
 Chickpeas, also called garbanzo beans, are part of the legume family. 
Available  dried or canned,  chickpeas should be a  cupboard basic. So why are chickpeas good for you?
 Nutritional highlights:
 Chickpeas are a great source of low-fat protein. One serving provides nearly 30 per cent of an adult's daily  protein needs. When combined with whole grains such as bread, pasta, oats,  rice, corn or rye, the protein quality of chickpeas is on a par with that from animal sources. 
Like other legumes, chickpeas are a good source of both insoluble and soluble fibre. A serving of cooked chickpeas contains 12g fibre,  nearly half of  what we should be eating each day. 
Eating chickpeas helps the body eliminate 'bad' blood cholesterol, while slowing down digestion. This keeps blood sugar levels from rising rapidly after a meal, making chickpeas a great choice for people with diabetes. What's more, the insoluble fibre helps prevent constipation and other digestive disorders by increasing stool bulk. 
Garbanzo beans are one of the best non-meat sources of iron. A cup of chickpeas contains  a quarter of our daily iron  needs. A deficiency of iron can lead to tiredness and anaemia (a low amount of red blood cells).
Chickpeas are an excellent source of the trace mineral molybdenum, which is  a key part of the enzyme sulphite oxidase.  This enzyme   detoxifies sulphites which are used as a preservative in prepared foods. Too many of these in the body can be harmful. People who are sensitive to sulphites can suffer from rapid heartbeat, headaches and disorientation. One cup of cooked garbanzo beans provides  almost double  the daily recommended requirement for molybdenum.
Chickpeas are also rich in calcium. Calcium is a mineral that's needed to make healthy bones and teeth.
 Chickpea curry
 If you're looking for a speedy supper dish that takes less than 30 minutes to prepare, this recipe is for you. 
 Serves 2
 1 tablespoon oil
 1 onion, chopped
 1 garlic clove, crushed 
 5cm  piece root ginger, grated
 Half teaspoon ground cumin 
 Half teaspoon ground coriander 
 Half teaspoon red chilli flakes
 Quarter teaspoon ground turmeric 
 200g canned tomatoes
 100ml vegetable stock
 1 x 400g  can chickpeas, drained and rinsed
 1 large handful of fresh coriander, chopped
 Method:
 Place the oil in a deep saucepan over a medium heat and add  the onions, ginger and garlic. Fry the mixture until the onions are soft and translucent.
 Add the cumin, coriander, turmeric and chilli flakes. Stir and fry for a minute until the spices are fragrant.
 Add the tomatoes, stock and chickpeas, stir to mix. Then cover and simmer over a low heat for 15-20 minutes or until the chickpeas are soft and tender. 
 Sprinkle with fresh coriander and serve with either brown basmati rice or wholemeal pita bread.



Chickpeas