by Chana Citron

Move over edamame, there’s a new bean in town. Actually, chickpeas, garbanzo or ceci-beans, have been a staple of Mediterranean and Middle Eastern diets since Biblical times. This ultimate Israeli ingredient is the stuff of falafel, hummus and countless other Sephardic dishes. And while we know how delicious it is, it’s also a nutritional powerhouse.

Health Benefits
Looking for a great snack? Consider this. The garbanzo bean is a perfect combination of protein, healthy fat, complex carbohydrates, vitamins and minerals. It’s also a great source of dietary fiber, which helps keep our hearts beating, prevents diabetes and revs up our metabolism. In addition, it’s a slow-burning energy source, fueling our bodies for hours and helping stave off hunger. The chickpea is also the highest source of iron in the bean world and has been shown to reduce cholesterol. When combined with whole grains such as brown rice or quinoa, these miniature beans are a virtually fat-free, complete protein. So munch away, and don’t feel guilty.

Preparation
Garbanzo beans come in two basic forms: dried in packages or bulk bins, or canned in water. Rinse the canned variety really well before using them. As for the dried beans, weed out the damaged ones first, then rinse them thoroughly under cold water and soak them overnight to help break down the sugars that can cause flatulence. To cook, add one cup beans to three cups of water or broth. Bring to boil. Reduce heat and simmer partially covered for about 1.5 hours, or until the beans are tender. Keep them in an airtight container in your refrigerator for about three days, to be used as needed.

Cooking Tips
Chickpeas can be served on their own, or with a bit of olive oil and spices for a quick on the go snack, or even in your kid’s lunchbox. Sprinkle them in your salads, add them to your soups, or make a hummus dip by pureeing the beans in a blender or food processor and add olive oil, garlic, tahini and lemon juice. You can also add tomato sauce, spices and sautéed vegetables to your beans for the perfect brown rice topper. Enjoy these recipes, which are quick, delicious and nutritious.

Chickpea Tomato Sauce

Hummus

Healthy Baked Falafel

Chickpea Salad