How to Cook Garbanzo Beans & Retain the Nutrients
Garbanzo beans, which originated in the Middle East, are very rich in soluble and insoluble dietary fiber. Also known as chickpeas, the high fiber content of garbanzo beans helps in lowering cholesterol and in reducing the levels of blood sugar content after a meal. They also are rich in trace minerals, provide lots of protein and contain no fat. The trick to cooking garbanzo beans and retaining their nutrients is to use fresh-dried beans and to limit the heat exposure time during cooking. Does this Spark an idea?
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Things You'll Need
- Fresh-dried garbanzo beans
- Strainer
- Pot with lid
- Spoon
- Pressure cooker (optional)
Instructions
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1
Inspect the dried garbanzo beans prior to washing and remove any damaged beans, stones or other debris. Place the beans into a strainer and rinse thoroughly with cold water.
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2
Soak the beans overnight. Put them in a bowl filled with cold water in the refrigerator. This will help reduce the cooking time, thus retaining more of the nutrients during the cooking process.
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3
Cook the beans on the stove top in a pot. Add three cups of water for every one cup of garbanzo beans, so that the water covers the beans.
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4
Bring the water and beans to a boil, and then simmer for 1 ½ hours with a lid partially covering the pot. Remove the foam from the top with a spoon during cooking.
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5
Store the cooked garbanzo beans in an airtight container in the refrigerator and discard any leftover beans after one week.
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Tips & Warnings
Instead of a saucepan or pot, you can cook the beans in a pressure cooker, if you have one. A pressure cooker is the best option, because the beans will cook quicker, greatly reducing the heat exposure time and helping to preserve the nutrients.
Save the cooking liquid from the garbanzo beans for use as broth in other recipes, such as stews and soups. Freeze the cooking liquid in small containers so they are readily available and easily measured.
Avoid eating large amounts of garbanzo beans, especially if you have gout or are prone to kidney stones. Garbanzo beans contain a substance called "purines" found in plants, humans and animals, and when consumed are metabolized into uric acid. This could cause problems for people with gout and uric acid could form kidney stones.
