The Culinary Connoisseur
Choose Chickpeas
03
Jan
Jan
Don’t leave the chickpeas for your shalom zachorbecause there is now plenty of evidence about garbanzo beans and their health
benefits.
Garbanzo beans (like most legumes) have long been valued
for their fiber content. Two cups provide the entire government recommended daily
value. But the research on garbanzos and
fiber has recently taken us one step further by suggesting that the fiber benefits
of garbanzo beans may go beyond the fiber benefits of other foods.
for their fiber content. Two cups provide the entire government recommended daily
value. But the research on garbanzos and
fiber has recently taken us one step further by suggesting that the fiber benefits
of garbanzo beans may go beyond the fiber benefits of other foods.
In a recent study,
one group received dietary fiber primarily from garbanzo beans. The other group
obtained dietary fiber from entirely different sources. The garbanzo bean group
had better blood fat regulation, including lower levels of LDL-cholesterol,
total cholesterol, and triglycerides. Evidence also suggests a decreased chance of
colon cancer in those who regularly included chickpeas in their diets.
one group received dietary fiber primarily from garbanzo beans. The other group
obtained dietary fiber from entirely different sources. The garbanzo bean group
had better blood fat regulation, including lower levels of LDL-cholesterol,
total cholesterol, and triglycerides. Evidence also suggests a decreased chance of
colon cancer in those who regularly included chickpeas in their diets.
The name “chickpea” traces back through the French
cicer, Latin for “chickpea.
cicer, Latin for “chickpea.
Chickpeas can be cooked and eaten cold in salads, cooked
in stews, ground into a flour called gram flour or chickpea flour. This flour
is used primarily in Indian cuisine. One of the most common uses for chickpeas
is, of course, falafel, where it is ground and shaped in balls and fried. In
the Philippines and other Asian cultures, garbanzo beans are preserved in sweet
syrup and eaten as dessert.
in stews, ground into a flour called gram flour or chickpea flour. This flour
is used primarily in Indian cuisine. One of the most common uses for chickpeas
is, of course, falafel, where it is ground and shaped in balls and fried. In
the Philippines and other Asian cultures, garbanzo beans are preserved in sweet
syrup and eaten as dessert.
The simplest way to add them to your diet is by simply
substituting chickpeas for the croutons on your salad. They will turn the salad
into a filling meal.
substituting chickpeas for the croutons on your salad. They will turn the salad
into a filling meal.
Dried chickpeas need a long cooking time (1–2 hours) but
will easily fall apart when cooked longer. If soaked for 12–24 hours before
use, cooking time can be shortened by around 30 minutes.
will easily fall apart when cooked longer. If soaked for 12–24 hours before
use, cooking time can be shortened by around 30 minutes.
Chickpeas are a helpful source of zinc, folate and protein.
They are also very high in dietary fiber
and hence a healthy source of carbohydrates for persons with insulin
sensitivity or diabetes. Chickpeas are low in fat and most of this is polyunsaturated.
They are also very high in dietary fiber
and hence a healthy source of carbohydrates for persons with insulin
sensitivity or diabetes. Chickpeas are low in fat and most of this is polyunsaturated.
Adding chickpeas to your recipe repertoire is easy. Try
these today!
these today!
This oldie-but-goodie was popular before “sheet-pan
dinners” became a thing!
dinners” became a thing!
1/4 cup light olive oil
4 garlic cloves, crushed
1 tablespoon smoked paprika
1 teaspoon ground cumin
1/2 teaspoon dried crushed red pepper
1/2 cup mayonnaise
4 chicken bottoms
1 15-ounce can garbanzo beans (chickpeas), drained
1 12-ounce container grape tomatoes
1 cup chopped fresh parsley, checked and divided
Preheat oven to 450°F. Line a sheet pan with foil.
Mix oil, garlic, paprika, cumin and crushed red pepper ina medium bowl. Pour 1 teaspoon of the spiced oil mixture into small bowl; whisk
in mayonnaise and set aside for sauce. Place chicken in prepared pan. Rub 2 tablespoons spiced oil mixture over
chicken.
Add chickpeas,
tomatoes, and 1/2 cup parsley to remaining spiced oil mixture; toss to coat
beans and tomatoes. Pour mixture around chicken. Sprinkle everything generously
with salt and pepper.
tomatoes, and 1/2 cup parsley to remaining spiced oil mixture; toss to coat
beans and tomatoes. Pour mixture around chicken. Sprinkle everything generously
with salt and pepper.
Roast until chicken is cooked through, about 1 hour.
Sprinkle with remaining 1/2 cup parsley. Transfer chicken and chickpea mixture
to plates. Serve with sauce.
Sprinkle with remaining 1/2 cup parsley. Transfer chicken and chickpea mixture
to plates. Serve with sauce.
Here’s a delicious way to introduce your family to the intense flavors
of curry
of curry
1 large sweet onion, chopped
2 teaspoons canola oil
2 tablespoons curry powder
1 tablespoon cumin
1 teaspoon cinnamon
2 large sweet potatoes, peeled and diced (about 2 pounds)
1 15 ounce can chickpeas, rinsed and drained
1/2 cup water
1 (14 1/2 ounce) can diced tomatoes
10 ounces fresh or frozen spinach, washed, stemmed and
coarsely chopped
coarsely chopped
brown rice , for serving
Heat canola in a large sauté pan over medium heat. Add
onions and sauté 2-3 minutes, or until they begin to soften.
onions and sauté 2-3 minutes, or until they begin to soften.
Next, add the curry powder, cumin, and cinnamon, and stir
to coat the onions evenly with spices. Add
tomatoes with their juices, and the chickpeas, stir to combine. Add ½ cup water
and sweet potatoes and increase heat to a boil. Cook 15-20 minutes or until sweet potatoes are
soft.
to coat the onions evenly with spices. Add
tomatoes with their juices, and the chickpeas, stir to combine. Add ½ cup water
and sweet potatoes and increase heat to a boil. Cook 15-20 minutes or until sweet potatoes are
soft.
Add the spinach, a couple handfuls at a time, stirring to
coat with cooking liquid. Cover and simmer until just wilted, about 3 minutes.
coat with cooking liquid. Cover and simmer until just wilted, about 3 minutes.
Fill a platter with brown rice and spoon chickpea curry
over it. Serve immediately.
over it. Serve immediately.