Garbanzo beans, also known as chickpeas, are a nutritious legume grown all over the world and popular in many cuisines. Garbanzos are a great source of protein, fiber, and healthy fats. They are very inexpensive and can be found canned or dry. They can be used in many dishes and can be swapped for other beans or lentils in your favorite recipes.

Try them:

• In soups such as this hearty Garbanzo Bean Soup
• As a delicious dip or spread like this After School Hummus
• As a crunchy salad topping by roasting in the oven or sautéing in a pan

Here are some ways to cook dried chickpeas:

• In a large pot, using 3 cups of water for every 1 cup of chickpeas, bring to a boil and reduce to a simmer until desired tenderness (usually anywhere between 1 hour to 2 hours)
• In a slow cooker on high for 3-4 hours or low for 6-8 hours
• In a pressure cooker with a sealed lid (12 minutes if pre-soaked or 50 minutes without pre-soaking), and naturally releasing the pressure for 10 minutes

My favorite way to prepare garbanzos is to cook them until soft and mix them with a stew made of pureed carrots, onions, peppers, and garlic. The veggies can be cooked (without chopping them) with the garbanzos and then pureed separately to make the stew. You can add whatever spices on hand to the stew such as salt, pepper, cumin, and turmeric to taste. I then add the garbanzos to the stew and serve over rice.

I encourage you to give garbanzo beans a try!

Written by: Paula Gutierrez, ISU Dietetic Intern