Garbanzo Beans-Nutrition,Cooking and Storage Guide

Garbanzo Beans (popularly known as chick peas) are economical, appetizing, and highly advised by doctors for the protein value it has. The first time I read Garbanzo beans on the can in the legumes section it sure caught me by surprise. The picture was something we Indians are aware of and use it as part of our Indian cooking. Personally for me, my traditional Punjabi cooking would be incomplete without chole bhature. My friends always insist on having chickpeas whenever they were invited home.

You get the raw ones in Indian super market. However in US and the Europe market you find that most groceries carry garbanzos in the canned section of the store.

Part of Various Cuisines

The first thing that comes to mind when you think about garbanzo beans is the variety of Mediterranean cuisines. Hummus for one is a great spread and then it is used in stews and soups. Coming to southern Asia it is used extensively in the rich curry based recipes. In Europe they use it primarily in salads.

There are two main kinds of chickpea:

• Desi, which is called kala chana and is darker than its counterpart. They do not increase in size after soaking.
• Kabuli, which has a beige color and they are larger and are available in canned and dried versions. I have tasted both the types, it is very difficult to choose which one is my favourite, both have their own distinct tastes and the flavours we infuse make it tasty. The kala chana stew or soup is highly advised for instant energy. They have high fibre in comparison to the kabuli chickpeas.

According to Wikipedia, Production

India is the world leader in chickpea (bengal gram) production followed by Pakistan and Turkey.

Nutrition:

Today many among us do read the labels and want to make nutritious food as part of our lifestyle. For healthy food you need to know the nutrition facts they have to offer-Like most beans, garbanzo beans are rich in soluble fiber. Fibre rich food helps control the cholesterol of the body. It is advised as a good diet food as you feel full and get all the nutrition. They are a high source of protein.

Calories in Chickpeas is 728

Calories And Calories from Fat is 109

Protein: 11.8g

Fiber: 10.5g

Chickpeas are an excellent source of folate, vitamin B6, vitamin C, and zinc.

Cooking:

The dried chickpeas are the ones that are used primarily in Indian cooking, they are then soaked overnight and pressure cooked for 20 to 25 minutes to make them soft. The ones who do not have a cooker then boil it covered for 2 hours. Dried chickpeas can then be used in many recipes to suit your taste.  If using canned beans, they are stored in brine solution make sure to remove them prior to cooking. Rinse the salt solution carefully prior to using them in any dish.

Tasty Garbanzo Beans or Chick Pea Recipes

Garbanzo Beans are known by various names and are used extensively used in various recipes from all over the world.Think about it and you will realize that food is what joins all us together; Every region in the world has a distinct flavor and has a cooking style that makes it its own. Try these new recipes which have been using aromatic spices and blends available in the region which they belong.

This hub would be incomplete if I would not share which are my personal favorite treasured recipes which are great for any party meal. They are hummus( a chickpea spread) and Chole Bhatura(Bread along with curried garbanzo beans).

Hummus as everyone knows goes well as a spread and as a great side dish with pita breads or on falafel. Yes it was with falafel that I got addicted to this dish. Punjabi chole is a tasty dish made from chickpeas in an indian gravy.

Buying and Storing:

Chickpeas can be stored for as long as you want them to. It is easily available and you can store it in both the dried form or as canned ones. It is not seasonal and you can just get it just off the rack or store the dried ones in an air tight container. If I can remember the canned ones have a longer shelf life they last from 3 to five years.