Organic Garbanzo Beans (Chickpeas)
$2.32 – $13.99 lbs
- — Kosher
- — Very Low in Cholesterol & Sodium
- — Very Low in Saturated Fat
- — Good Source of Dietary Fiber
- — Rich in Protein and Copper
- — Very Good Source of Folate and Manganese
Food To Live Organic Garbanzo Beans are legumes that stand out even among that healthy food group. They are exceptionally tasty with their rich nutty flavor. However, their main advantage is a high nutritional value. Organic garbanzo beans give you over 25% of the recommended daily amount of iron and 70% of folate in a cup of cooked product.
Note that garbanzo beans and chickpeas are the same plants, so the names can be used interchangeably.
Are Organic Garbanzo Beans Healthy
Organic garbanzo beans are one of the healthiest foods you can find. They are low in fats but extremely high in fiber, protein, and nutrients, which makes them heart-friendly. All world’s health organizations recommend eating at least a serving of legumes every day. Organic garbanzo beans definitely are a great option for your daily fix.
As legumes are gluten-free, organic garbanzo bean flour is safe to use in baking for everyone, those with bean allergy excluded.
Due to the high content of carbs, legumes aren’t a regular part of the Paleo diet. However, you can eat them in moderation if you control your portions carefully. Organic sprouted garbanzo beans might be the best choice for a Paleo diet. However, you’ll need to steam them to make the legume easier to digest.
Your dog can enjoy garbanzo beans benefits as well. Be sure not to overfeed the animal and only give them plain, unsalted, thoroughly cooked beans.
Organic Garbanzo Beans Nutrition Facts Overview
Studying organic garbanzo beans nutritional info proves that this legume is a great addition to a healthy diet. They contain varying amounts of:
- B vitamins (especially rich in folate, thiamin, and vitamin B6)
- Vitamin C
- Vitamin K
Cooked organic garbanzo beans also contain about 70mg of essential omega 3 fatty acids in one cup.
Make the Best Garbanzo Beans Snack
Out of the many ways to enjoy garbanzo beans, roasted is the most popular for a snack. Cook chickpeas as you would any other legume. Don’t forget to soak overnight or speed-soak for an hour in hot water. Dry cooked organic garbanzo beans with a paper towel and toss them in a generous helping of olive oil before roasting at 400F. The process should take about 20-30 minutes and you’ll need to stir them every 10 minutes.
Sprinkle roasted garbanzo beans with any spices while they are still hot and enjoy right away. You can also take them with you on a trip or a hiking expedition.
Add cooked garbanzo beans to salads, stews, curry, chili, soup, or enjoy as they are.
Bodybuilders and vegans can add a few spoonfuls of garbanzo bean flour to their protein smoothies.
When you buy organic garbanzo beans dry from Food To Live, you get a product that will keep for years. Tore then in an airtight container somewhere cool and very dry. This will ensure maximum shelf life. Freezing will make dry goods last almost indefinitely.
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For the salad:
- 15 oz canned chickpeas, drained and rinsed
- 3 stalks green onion
- 1/2 cup chopped shredded carrots
- 1 finely chopped red bell pepper
- 1/2 cup store-bought or homemade vegan mayo
- 1 tsp yellow mustard
- 1/4 tsp salt
- 1/4 tsp pepper
- 3 tbsp unsalted roasted sunflower seeds
For the sandwich:
- sandwich bread
- arugula or romaine lettuce
- optional tomatoes and/or red onion
- Drain and rinse your chickpeas and add them to a large bowl. Mash with a potato masher. You could also use a food processor.
- Chop your green onion, carrots, bell pepper.
- Add to the bowl with your chickpeas, then add mayo, yellow mustard, salt, and pepper. Stir well to coat.
- Fold in sunflower seeds.
- Pile high on bread with all your sandwich fixings or enjoy as a wrap, with crackers, on a salad, or simply dive into the bowl spoon-first – anything goes!
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For the falafel:
- 1 cup (200 grams) dry chickpeas
- Half a small onion, roughly chopped
- 2 cloves of garlic, roughly chopped
- 3 tablespoons fresh chopped parsley
- 1 tablespoon chickpea flour
- 2 teaspoons ground coriander
- ½ teaspoons ground cumin
- ½ teaspoon chili powder
- ½ teaspoon pepper
- ½ teaspoon salt
- Oil, for frying
- Optional for serving: pitas, flatbread, sliced cucumber, tomato, lettuce, red onion
For the tzatziki:
- Half a cucumber
- 200 ml (7 oz) greece yogurt
- 1 tablespoon lemon juice
- 1 clove of garlic, grated
- 2 tablespoons fresh dill
- ½ teaspoon salt
- Cover the chickpeas with water and leave to soak overnight. Drain and add to a food processor along with the remaining ingredients minus the oil. Pulse until you reach a mealy texture that holds together when you squeeze it. Refrigerate for one hour.
- At this point you can prepare the tzatziki. Grate the cucumber into a strainer and add a pinch of salt. Combine the yogurt and cucumber with the remaining ingredients and refrigerate until ready to serve.
- Heat enough oil in a pan over medium heat. Form the mixture into balls by squeezing it with your hands. If they’re not sticking together well you can add another tablespoon of flour.
- Fry the falafel in batches, flipping once, until they’re golden brown on both sides. Remove to a paper-towel lined plate to drain.
- If you’re making a falafel pita, carefully slice open your pitas and stuff with lettuce, sliced cucumber, sliced tomato and red onion. Dollop over the tzatziki and serve.
**Prep time does not include soaking the chickpeas overnight.
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