Great Garbanzo Beans

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Great Garbanzo Beans (chickpeas)

Benefits

It has been studied that when garbanzo beans are consumed with meals less food is consumed in the overall diet. So it seems they help satisfy the appetite more than other foods. Being a part of the legume family garbanzo beans has a great source of fiber. Fiber is essential for high cholesterol. These legume also help with blood sugar and diabetes along with digestion with large intestine support.

How to Choose and Keep

You can choose dried garbanzos in bulk bins or prepackaged container. If you want them already cooked you can try canned. Dried garbanzos will keep for a year in airtight container in a dry dark place. Cooked garbanzos will keep in the fridge for 3 days.

Preparation

If you are using canned It is best to drain and rinse to help remove all the sodium. To wash dry garbanzos spread out on a surface to clear any debris or bad beans. After, rinse under cold water in a strainer. To help make beans digest easier you should pre-soak in water overnight if you’re cooking in the morning. If you are cooking at night soak in the morning. Soaking should at least be 4 hours and also reduces cooking time too. Cook on the stove with water about 1-2 inches above the beans. Bring to a boil and simmer for about an hour to one and a half hours. Keep the pot partially covered during cooking and make sure to skim off foam that develops during cooking.

Nutrients (In order of highest percentage to lowest)

Molybdenum, Manganese, Folate, Fiber, Tryptophan, Protein, Copper, Phosphorus, and Iron

Action Steps

1. Garbanzos are a great addition to salads.

2. A wonderful Indian dish is Chana Masala. Click here for recipe: allrecipes.com/recipe/indian-chickpeas/

3. Hummus is also made with garbanzos. Find your favorite pre made or make your own! http://www.simplyrecipes.com/recipes/hummus/

(Resources: whfoods.com, allrecipes.com, simplyrecipes.com)

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