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 to an 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. In addition, if you have been restricted from coffee, tea or other caffeine based beverages, note that Roasted chickpeas have been mentioned as a coffee substitute as early as the 18th century. Modern brands include Bueno Coffee Substitute in the continental United States and Machotes in Puerto Rico.
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.
You can find dried Chickpeas in health food sections of your grocery stores or Health Food Stores or bulk food sections if your local stores has a bulk food section. I have never found them in the bean and pasta aisles except in cans.
How to Cook Chickpeas
Wash and sort the beans. Place the beans in a kettle and cover with water at least 2 inches above the beans. Allow to soak overnight. Drain and rinse, then cook in a slow cooker or a kettle on the stove top.
For the Slow Cooker:
Place the rinsed beans in the slow cooker. Cover with at least 1 quart of broth or enough to cover the beans by an additional 1 to 2 inches. Season to taste. Set the slow cooker on high for 2 hours. Stir, then reduce the heat to low and continue to cook another hour or two or until the beans are fork tender.
Rapid Soak Method:
Wash and sort the beans. Place the beans in a kettle and cover with water at least 2 inches above the beans. Cook on medium heat at least one hour. Drain and rinse, then cook in a slow cooker or a kettle on the stove top until tender to your preferred consistency.
Stove Top Method:
Wash and sort the beans. Place the beans in a kettle and cover with water at least 2 inches above the beans. Cook on medium heat at least one hour. Drain and rinse, then place back in the kettle, cover with broth, at least another hour on medium heat, or until tender to your preferred consistency.
Suggested Uses: The beans are ready to use when tender. Either used in soup, Hummus, as Chickpea snacks or added to salads.
For recipes using Cooked Chickpeas, refer to the links:
Garlic Spice Chickpea Snack:
Chicken~Chickpea and Cabbage Soup: justfowlingaround.weebly.com/chicken-soup-recipes/chickpeacabbage-and-chicken-soup
Chicken-Chickpea and Quinoa Soup:
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