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Garbanzo beans (also known as chickpeas or Bengal gram) are one of the three most important pulses in the world! They are used extensively in the cuisines of many countries. I have enjoyed chickpeas in chili, stews, curries, on salads and most especially made into hummus. In fact, I have included my recipe for hummus below. I spread it on everything and am delighted that chickpeas are so good for you!
They have been around for over 7,500 years traced back to Hacilar, Turkey. The made their way into the Mediterranean in 4000 BCE and on to India by 2000 BCE. They were brought to the New World by the Spanish and Portuguese but never became as popular there as in other countries.
A chickpea is a legume and an excellent source of the trace mineral manganese, which is an essential nutrient for both energy production and antioxidant defenses. They are also a low-glycemic-index food (which means they won’t spike sugar levels in the blood which is especially important for diabetics or those on their way to becoming diabetic). They are rich in folic acid, potassium, zinc, iron, folate and soluble fiber. In fact, one cup of chickpeas will give you 15 grams of fiber. This little legume gets 25% of its calories from protein and is high in calcium and vitamin C. They are low in fat, calories and sodium. The U.S. Department of Agriculture’s Food Guide Pyramid has chickpeas in two important places: the first is with high-protein foods such as meat, eggs, poultry and fish, and the second is with vitamin-rich vegetables. Chickpeas protect against heart disease, colon cancer, and circulatory problems. Who knew chickpeas were so good for you??
So toss some chickpeas into your soup, stews, salads, casseroles and curries. Better yet, make a homemade hummus that you can season to your tastes. Serve on sprouted tortillas, fresh veggies or pita bread.
Ingredients
4 cups garbanzo beans, drained
1/4 cup tahini paste (ground sesame)
1/4 cup lemon juice
1 teaspoon ground cumin
1/3 cup extra-virgin olive oil
1 teaspoon chopped jalapeño chile (optional)
1 teaspoon chopped garlic
1 tablespoon sea salt
Although you can use a blender to make hummus, I think you can blend it better in a food processor. You will really want to smooth out the consistency and break down the garbanzo beans. Mix all the ingredients together. I play with the tahini and olive oil to get the right consistency and taste. Be careful not to put in too much lemon, don’t just squeeze it in, measure. Otherwise you will be fighting that tart flavor. Store hummus in an airtight container. I prefer to use glass storage containers. When serving, top with more olive oil and paprika.
