About Garbanzo Beans (Chickpeas):
Garbanzo beans have been used all over the world though they work under different names based on their regions such as chickpeas, gram, Egyptian pea, cow-peas, ceci or cece beans. Two of these are more commonly used: garbanzo beans and chickpeas. So if you’ve ever wondered the difference of garbanzo beans vs. chickpeas or are garbanzo beans chickpeas, the answer is they are one and the same! Evidence of garbanzo beans being cultivated has been found as early as 3500 BC from Jericho to Turkey to Greece. Garbanzo beans come in two different varieties; Kabuli, which are larger, rounder and more cream-colored, are more common and often found in salad bars and desi, which are smaller and darker. Here at our farm, we like to use a shortened version of garbanzo beans: garbs.
The Mader family has been growing our Palouse Brand garbanzo beans for over a decade now. We proudly use a variety of the Kabuli garbanzo beans, feeling that these are the best of garbanzo bean recipes. Every Spring around April we plant our garbanzo beans, then watch them flourish and grow over the next four months before harvesting them in September. Each of our bags of garbanzo beans includes a lot of code; when you enter that lot code on our trace-ability page you will be provided with information about your bag of beans like, what field the beans were grown in, the dates they were both seeded and harvested, pictures of the crop growing, as well as introducing you to the farmers who helped grow the garbanzo beans just for you. This is how we ensure you know you are always getting the freshest commodity available and the peace of mind knowing where your food is coming from.
While our garbanzo beans are naturally gluten-free, we also work very hard to preserve their purity in that way. Our processing facility works with both our garbanzo beans as well as wheat, however, we practice a very strict cleaning process.
Our garbanzo beans are triple cleaned so they are perfect for any garbanzo bean recipe. They are also are non-irradiated so that they can be used further to make sprouted hummus or a sprouted salad. To learn more about gluten-free, check out the FDA’s website.
How to Cook Garbanzo Beans (Cooking Chickpeas):
Delicious garbanzo bean recipes are endless; hummus, soups, falafel, pasta dishes, salads, the list goes on. We love to make roasted garbanzo beans for a mouth-watering snack all on their own. Dried garbanzo bean-like Palouse Brand’s can be lower in sodium, even sodium-free, as opposed to canned garbanzo beans. We love to share a large variety of garbanzo bean recipes on our recipes page!
Garbanzo beans or chickpeas are a powerful bean that more than double in size after being cooked! How should you go about cooking your dry garbanzo beans? Soak 1 cup of garbanzo beans in 4 cups of water overnight, then boil for an hour. Be sure not to add salt to your garbanzo beans while cooking them as this will prevent them from softening. After this follow your favorite recipe to finish the cooking of a delicious garbanzo bean dish.
Wanting a shorter soak time for your beans? Bringing the dried beans to a boil, letting them sit for an hour or so, then bringing them to a boil again until cooked all the way through will solve your time crunch. Though it is important to remember to rinse the beans under cold water after cooking in order to prevent overcooking and turning your garbanzo beans to mush. Need another time-saver? Or maybe you forgot to soak your garbanzo beans? No need to panic! All you have to do is add ¼ teaspoon of baking soda, which will help to soften the beans, to the amount of water and beans listed on the bag, then cook on low in a crockpot or slow cooker for 6-8 hours on low or on high for 4 hours.
We’ve also discovered a new way to cook your garbanzo beans in no time at all. Instant pots are a game-changer in our world of chickpeas. Not only do they speed up cooking time, but because of that, it’s also able to better preserve the nutrients in the beans. Using an Instant Pot the total cook time for garbanzo beans is down to just 50 minutes.
One of the most common questions we get asked is ‘What is the best way to store my garbanzo beans?’ As you’ve seen above, cooking garbanzo beans can be a bit of a time consumer; our best recommendation is to cook large batches at a time and then freezing what isn’t needed right away, making Palouse Brand dried garbanzo beans as convenient to use as canned beans. Use plastic containers or a durable freezer bag to store in the freezer for up to six months. A small tip for avoiding beans sticking together is to spread them out on a sheet pan after cooling and placing them in the freezer just like that so that they freeze individually before combining them in a container or a freezer bag. Defrosting garbanzo beans is just as easy; simply place them in the fridge overnight or use the defrost setting on your microwave. To take your garbanzo bean freezing one step further, check out our delicious hummus kits and see how easy it is to freeze those for your next get together.
Garbanzo Beans (Chickpeas) Nutrition Facts:
We live in an amazing new age where people are much more mindful of what they are putting in their bodies and trying to eat as healthy as is possible for their families. Nutrition facts have become deciding factors on what to buy when grocery shopping and the garbanzo beans nutrition facts do not disappoint. According to World's Healthiest Foods, garbanzo beans may have many health benefits. Ranging from digestive tract support, antioxidants, decreased cardiovascular risks, better regulation of blood sugar and increased satiety. Garbanzo beans (chickpeas); belong to the legume family which includes lentils and black beans. Legumes are generally regarded as a fantastic source of protein, fiber, and complex carbohydrates. One ¼ cup serving of cooked chickpeas provides about 4 grams of protein, 3 grams of fiber as well as 6.5% of your daily intake of iron (based on a 2000 calorie diet). Garbanzo bean calories also add up to 180 per serving
“Low in saturated fat and very low in cholesterol and sodium, garbanzo beans contain high amounts of folate ... and manganese ..., which may make the amounts of the other nutrients look a little ineffective. But they're not! You get 29 percent each of the protein and copper you need, 28 percent of the phosphorus, 26 percent of the iron, and 20 percent of the magnesium. The fiber, thiamin, zinc and vitamin B6 are in healthy supply as well. It's a perfect combination and one way to work toward optimum health...
One of the most intriguing reports regarding garbanzo bean consumption was that people seemed to have less need to snack on other things on days when they'd included these in their diet. Part of it is the fiber. Two cups of garbanzos supply the daily requirement, and lower your LDL cholesterol and triglycerides – fats/ lipids in your blood that can increase your heart disease risk – and help regulate blood sugar levels.”²
Garbanzo Bean Recipes (Chickpea Recipes):
As we said earlier, garbanzo bean recipes are endless. Often when people think garbanzo beans their minds only lead to hummus, but they couldn’t be more wrong. While our garbanzo beans to make a variety of delicious hummus recipes, chickpeas are so much more versatile. Think along the lines of garbanzo bean salads to garbanzo bean soup to even ice cream. Cooking with garbanzo beans is a way into healthy eating! They are full of essential nutrients and form a complete protein when they are paired with rice. (Garbanzo bean nutrition is something we’ll get into later on though.) The versatility of garbanzo beans spreads throughout the whole day; breakfast, lunch, dinner, appetizers, and snacks, making your day a nutritious one. We offer many different types of recipes for garbanzo beans on our website including one of our favorites, Garbanzo Bean Blueberry Muffins as well as our all-time favorite, roasted garbanzo beans for a healthy snack alternative to the potato chip. In addition to all our provided recipes here on our website we also like to find new ideas from elsewhere and add them to our Pinterest board. Both recipe collections combined have a little something for everyone including vegan garbanzo bean recipes.
Favorite Garbanzo Bean Recipe:
Chickpea Taco Salad
Chickpea Taco Salad
- 3/4 cup garbanzo beans
- 3 cups water
- 1 tsp. chili powder
- ½ tsp. ground cumin
- ¼ tsp. garlic powder
- ¼ tsp. onion powder
- ½ tsp. salt
- 2 tsp. freshly squeezed lime juice
- 1 tbsp. extra-virgin olive oil
- 8 Premium Blend Wheat & Corn Artisan tortilla shells
- 1 shallot, minced
- 2 cups packed, fresh cilantro leaves, stems removed
- 1 large garlic clove, minced
- 2 tbsp. red wine vinegar
- 1 tbsp. freshly squeezed lime juice
- 1 tsp. salt
- ¼ tsp. black pepper, fresh milled
- ½ cup extra-virgin olive oil
- 6 cups Romaine lettuce, chopped
- 1 cup red cabbage, chopped
- ½ cup red bell pepper, cut into small bite chunks
- ½ cup yellow bell pepper, cut into small bite chunks
- 1 cup grape tomatoes, sliced in half
- 3 tbsp. fresh cilantro, chopped
- 1 large avocado, sliced
- Soak Garbanzo Beans in cool water overnight.
- Rinse beans & discard water. Place 3 cups of water in a large pot, bring to a boil and add the chickpeas, reduce heat to a slow boil for 45 minutes, making sure they are always covered with water.
- Rinse beans under cold water until cool.
- Spread on a baking sheet and remove skins and refrigerate until ready to use (up to 5 days).
- Preheat oven to 400°. Place prepared garbanzo beans in a bowl.
- Combine spices, juice and olive oil and mix together. Pour mixture over the beans and mix well.
- Place seasoned garbanzo beans in an even layer onto a large baking sheet. Roast them in the oven, stirring a couple of times. When they are completely roasted they will be dry and crispy on the outside. Remove from the oven and set aside.
- While the beans are roasting, cut the tortillas into slim strips, wedges, or however you wish for using in your salad and lightly brush with extra-virgin olive oil. (Once you have completed roasting of the garbanzo beans), place your tortilla strips/wedges on the same baking pan and slightly bake the strips.
- To prepare the dressing place, shallot, cilantro, garlic, red wine vinegar, lime juice, salt, black pepper and olive oil in a blender.
- Assemble salad in a large salad bowl. Top the lettuce with red cabbage, tomatoes, cilantro, avocado slices, spiced chickpeas, and baked tortilla strips/wedges. Drizzle with vinaigrette and serve immediately. Enjoy!
What makes Palouse Brand Products Special?
The Mader family grows, cleans, packages and ships all of our products direct from us to you. Our cleaning plant was designed for quality not quantity and has cleaned legumes and grains for the international market and domestic consumption. Our garbanzo beans are appealing to our consumers because of their nutrition, aesthetics, and trace-ability to our farm fields. We care for our crops from beginning to end and care for our customers. We practice the most sustainable environmentally friendly farming practices available. We are happy to answer any questions you may have - that is why we are here to promote farm to table at it’s finest and to allow you to really know how your food is produced.
What is Trace-ability?
Each bag of food comes with a special lot code that allows you to see the dates we planted and harvested your food, pictures of the growing crop and more. All of our products are certified Kosher Parve, Non-GMO Project Verified and our farming methods are Certified Sustainable by the Food Alliance. Our foods are different because Steve & Kevin Mader plant, harvest, clean and package at our own facilities in Washington State - there are few if any companies that can track your food and the details of your food back to the field as we do.
¹ Mateljan, George. "Garbanzo Beans (chickpeas)." Garbanzo Beans (chickpeas). The World's Healthiest Foods, 17 June 2016. Web. 17 June 2016.
² Facts, Food. "What Are Garbanzo Beans Good For? - Mercola.com."Mercola.com. Food Facts, 17 June 2016. Web. 17 June 2016.
Sheryl. “DIY.” Rebooted Mom, 29 Aug. 2016 www.rebootedmom.com/chickpeas-garbanzo-beans-in-the-instant-pot/.
Michaelis, Kristen, et al. “Is Pressure Cooking Healthy?” Food Renegade, www.foodrenegade.com/pressure-cooking-healthy/.