ALL about chickpeas!

Time for another easy staple from my pantry! I am never without 3-4 cans of organic chickpeas and a mason jar filled with dried chickpeas!!! Versatile and delicious this legume is chock full of powerful nutrients!

[sc:green text=”8 fun facts about chickpeas:” ]

1. Chickpeas are also known as garbanzo beans, Bengal grams, and Egyptian peas.
2. Chickpeas are slightly irregular round legumes, a bit larger than pea-sized.
3. Chickpeas have a delicious nutlike taste and a texture that is buttery, yet somewhat starchy and pasty.
4. This versatile legume is an ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries.
5. They were first cultivated around approximately 3000 BC.
6. Chickpeas come in a variety of colors – Green, black, brown and red, though the most popular and recognized color is beige.
7. In India, where the chickpea is known as “chana”, a large number of recipes are based on the chickpea.
8. Studies have found chickpeas lower the risk of heart attack.

 

[sc:green text=”Nutrients galore: Here are 9 reasons why chickpeas are healthy for us:” ]

1. Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber traps bile and cholesterol in your gut and carries it out of the body. Regular intake of chickpeas can lower LDL (bad) and total cholesterol. Insoluble fiber helps prevent constipation and decrease your risk for colon cancer.
2. Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide an amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats. Protein is an essential nutrient for tissue repair and muscle growth
3. Chickpeas are an excellent source of the trace mineral manganese. Manganese is part of a unique combination of antioxidants found in chickpeas. Antioxidants combat oxidative stress, reducing the risk of heart disease, as well as protecting the respiratory and nervous systems.
4. Chickpeas can boost your energy because of their high iron content. Iron is part of key enzyme systems for energy production and metabolism.
5. The soluble fiber in chickpeas helps stabilize blood sugar levels and provides steady, slow-burning energy.
6. The carbohydrate in chickpeas is broken down and digested slowly. This is helpful for weight loss and it helps control appetite by making you feel fuller longer.
7. Chickpeas contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels.
8. Chickpeas contain small but valuable amounts of the antioxidant nutrients like vitamin C, vitamin E, and beta-carotene. They also contain more concentrated supplies of antioxidant phytonutrients. These phytonutrients include the flavonoids quercetin, kaempferol, and myricetin, and the phenolic acids ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid.
9. Chickpeas are naturally high in the mineral calcium. About 99 percent of the calcium you consume goes to support skeletal structure, but the remaining amount has many other functions. Calcium activates enzymes that form blood clots, helps nerves send messages to one another and aids in muscle contraction.

 

[sc:green text=”How to select and store chickpeas:” ]

1. Canned chickpeas can be found in most supermarkets. Unlike canned vegetables, which have lost much of their nutritional value, canning does less damage to many of the key nutrients found in chickpeas. (We buy ORGANIC chickpeas. The only ingredients are chickpeas and salt – no preservatives or chemicals added).
2. Dried chickpeas are generally available in prepackaged containers as well as bulk bins. Store dried chickpeas in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.  If buying dried, inspect the beans to make sure they were stored in a covered container, are whole, unblemished, and have no moisture damage.
3. Cooked garbanzo beans will keep fresh in the refrigerator for about three days if placed in a covered container.

 

[sc:green text=”How to prepare dried chickpeas:” ]

Soak the chickpeas overnight 8-12 hours.
Drain the water.
Place in a large pot and cover with several inches of water.
Bring to a boil, reduce heat to simmer.
Cook for 60-90 minutes.

[sc:green text=”Yummy chickpea recipes:” ]

Add chickpeas to your vegetable soup or toss them in your salad to enhance the taste, texture and nutritional content.

Roasted spicy chickpeas (a delicious, nutritious snack)

2 tablespoons olive oil
1 tablespoon ground cumin
1 teaspoon garlic powder
1/2 teaspoon chili powder
1 pinch sea salt
1 pinch ground black pepper
1 dash crushed red pepper
1 (15 ounce) can chickpeas, rinsed and drained

Preheat an oven to 350 degrees F (175 degrees C).
Whisk the oil, cumin, garlic powder, chili powder, sea salt, black pepper, and red pepper together in a small bowl; add the chickpeas and toss to coat. Spread into a single layer on a baking sheet.
Roast in the preheated oven, stirring occasionally, until nicely browned and slightly crispy, about 45 minutes.

Hummus

Puree garbanzo beans, olive oil, fresh garlic, tahini and lemon juice
See our how-to-make-hummus video!

Simple Middle Eastern Pasta

Add chickpeas to cooked whole wheat penne pasta and mix with olive oil, feta cheese and fresh oregano. (How easy is this???!!!)

So, for a fun and fabulous addition to your pantry, try out chickpeas! You’ll be happy you did!! Please post your comments on our Facebook page Healthy Sexy U.   -Kimberly Joi Cohen