Ways to Use Chickpeas/Garbanzo Beans

Content Source: Anschutz Wellness

Garbanzo beans contain a high amount of protein. One can (14 oz.) contains 14 grams of protein and 13 grams of fiber! They can serve as a substitute for animal-based protein.

Canned foods often contain high amounts of sodium. The trick is to drain and rinse the beans, which can reduce the sodium content by up to 40%!

Ways to Prepare Garbanzo Beans

Roasted garbanzo beans are perfect for snacking or adding texture to grain bowls. To roast garbanzo beans, you have to cook them first or use the canned beans.

Method
  • To roast, heat your oven to 400°F. On a sheet pan, spread the beans, add a little bit of olive oil and a pinch of salt, and roast for 20 minutes.
  • You may need to leave them in the oven a little longer to get to the desired crispiness.
  • Tip: Turn off the oven when the garbanzo beans are just about done, and leave them in for a few extra minutes. This will make them extra crispy!

To cook dried garbanzo beans, try pressure cooking them to save time. One of the pros of cooking dried beans is that they have less sodium content than canned beans!

Method:
  • Soak the beans overnight. The next day, pressure cook your beans for 6 minutes with natural release.
  • Tip: Use the natural release method when pressure cooking garbanzo beans, or any beans, because of their starchiness. If you release the pressure quickly, the starchy air will clog the throttle.

Blending garbanzo beans is how to make hummus, and it’s incredibly easy to recreate your favorite store-bought hummus.

Method
  • Blend one can of beans, two tablespoons of olive oil (adjust to your liking), a pinch of salt, and three tablespoons of tahini (paste made from toasted sesame seeds blended with oil).
  • Throw in flavorful ingredients such as olives, roasted red pepper, pesto, or jalapeno. Add lemon zest to brighten up the flavor.

Ways to Include Garbanzo Beans in a Meal

  1. Use roasted garbanzo beans as a salad topping.
  2. Create texture in soup by lightly mashing cooked garbanzo beans.
  3. Replace animal-based protein (meat, pork, chicken) in pasta, rice, or other grain bowls with your choice of garbanzo bean preparation (blended, roasted, etc.).
  4. Prep your snacks for the week by pairing raw veggies, like baby carrots, bell peppers, or cucumbers, with hummus.

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