 Garbanzo Beans a.k.a. chickpeas, Indian pea, ceci bean
There are two main kinds of chickpea: Kabuli, which has lighter colored, larger seeds and a smoother coat, orginally grown in Southern Europe, Northern Africa, Afghanistan and Chile. Desi, which has darker, smaller seeds and a rough coat, cultivated mostly in the Indian subcontinent, Ethiopia, Mexico and Iran. These are also called bengal gram or kala chana. The desi type is used to make Chana Dal (Hindi word), which is a split chickpea with the skin removed. This darker type is higher in fiber content Nutritional Information: This food is a good source of Fiber, Protein, Copper, Zinc, Folate and Manganese. A healthy source of carbohydrates for persons with insulin sensitivity or diabetes. The chick-pea supports the spleen-pancreas, stomach and heart. It provides more vitamin C, iron and three times more fat than most legumes. Storage Information: Store in a dry, cool, dark place. (not in fridge) Cooked: Refrigerate cooked beans in a covered container for up to 5 days. Alternately, you can freeze them for up to 6 months in an airtight freezer container. Fun Food Facts: This prominent ingredient in Mediterranean, Middle Eastern, & Indian dishes (mmmm…hummus & falafel) has a mild but hearty flavor. Garbanzos are a good staple to use with strong spices like curry, cumin and cayenne, so add them to stews, curries, soups, pasta. Chickpeas may also be brewed as a coffee substitute.(recipe below) Chickpeas can also be cooked and eaten cold in salads, ground into a flour called gram flour (also known as besan and used in Indian cuisine) and shaped in balls and fried as falafel, fermented drink similar to sake, stirred into a batter and baked to make farinata, ground into a paste called hummus or roasted, spiced and eaten as a snack. In the Philippines garbanzo beans preserved in syrup are eaten in desserts such as halo-halo. Ashkenazi Jews traditionally serve whole chickpeas at a celebration for baby boys. The New Whole Foods Encyclopedia by Rebecca Wood
http://en.wikipedia.org/wiki/Chickpea http://www.wholefoodsmarket.com/recipes/guides/beans.php Basic Recipes: see general bean page for soaking and preparation suggestions If soaked for 12+ hours, cooking time for garbanzos should be less than 1 hour. However, they will not easily fall apart when cooked longer. One CSA member recommends removing the skins after cooking - to ease the digestion process. Simple from scratch: add to a salad and enjoy! Other Recipes: Beans with Coconut Milk: (serves 6-8) This version of beans in coconut milk is from the spice island of Zanzibar. Cook 2 cups (presoaked) chickpeas (or any other bean) in enough water to cover them until you estimate that they are about half done. Drain the beans, then add the following to the pot: 1 ½ cups coconut milk, 1 chopped tomato, 2-4 crushed cloves, 1 minced clove of garlic, 1 ½ tsp. turmeric. Continue to boil until beans are tender. Serve hot with rice. Hummus Recipe: Makes about 4 cups. This recipe can be prepared in 45 mins. On a cutting board mash 4 garlic cloves to a paste with 1 tsp salt. In a food processor purée 3.5-4 cups cooked chick-peas with the garlic paste, 2/3 cup tahini, 1/4 cup lemon juice, 1/4 cup of oil, and 1/2 cup water, until the hummus is smooth, add salt to taste. Add water, if necessary. Transfer the hummus to a bowl. In the food processor, cleaned, purée 1/4 cup oil with 1/4 cup parsley leaves. (For a short cut, you may add coarsely chopped parsley into the first mixture and puree all at once.) To serve, divide hummus between shallow serving dishes and smooth the tops. Drizzle hummus with parsley oil. Sprinkle with 2 tablespoons toasted pine nuts/paprika (optional). Serve the hummus with bread or raw vegetable sticks. http://www.epicurious.com/recipes/food/views/Hummus
Simple Chana Dal or Curry Recipe: Preparation: Soak chickpeas overnight. Cook 2 cups chickpeas in 6 cups water until tender. Purée part of them (optional). Carmelize 1 chopped onion in a bit of olive oil. Add 1 tsp *garam masala (or individual spices of your choice) simmer a bit more. Add onions to chickpeas. Salt to taste. Serve over a bed of grain –your choice. You may top with sour cream or plain yogurt. *Garam masala is a mixture of fragrant, pulverized spices. In Bengal it consists of cinnamon, cardamom, and cloves. In other parts of India it may also include black peppercorns, nutmeg, coriander, and other spices. All Indian stores sell ground garam masala. http://www.mendosa.com/recipe1.html Spicy Chickpea Snack: Preheat oven to 350. Mix together: 2 Tbsp curry powder, 2 Tbsp brown sugar, pinch of cinnamon and nutmeg, 1 Tbsp salt and pepper, 3 cups cooked chickpeas (drained and rinsed). Bake on a lined baking sheet until crunchy (about 60 mins). When cool, toss with grated orange zest and 1 cup raisins. Chickpea Chocolate Cake: 2 cups chick peas (other beans will also do) 2/3 cup orange juice 4 eggs 1 tsp vanilla 2/3 cup of sugar or honey 2/3 cup cocoa 2 tsp baking powder 1 tsp baking soda salt (optional) Blend the chickpeas until smooth in a blender or food processor, and mix in all the rest of the ingredients until blended. Bake at 350 degrees for 50 minutes in 9x9" pan. Garbanzo beans (chickpea) coffee: Roast chickpeas at 300° until dark brown - the color of roasted coffee beans. Then grind the beans in a coffee grinder to the same consistency you desire in regular coffee grounds. These beans seems to do better in a percolator, or boiled and then strained, rather than the quick-drip-through coffee makers. http://www.make-stuff.com/cooking/coffee.html |
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