Garbanzo beans (aka chickpeas) provide quality dietary fiber and a concentrated source of vegetable protein, and contain valuable antioxidants. Recent studies have shown that garbanzo beans can help regulate blood sugar and help lower the risk of cardiac disease. Garbanzo beans are very versatile and economical, especially if you are using the dried beans.
To cook the soaked beans, put them in a large pot, cover with several inches of water and bring to a boil. Reduce them to a simmer, adding salt, if desired, and cook for 60-90 minutes until they reach the desired tenderness for whatever recipe you are preparing. Watch the water level and add more water as needed to keep the beans covered.
When the beans are fully cooked, drain in a colander and allow to cool. To store cooked beans in the refrigerator, place them in a covered airtight container or a plastic zipper bag without any additional liquid. Cooked beans will keep 3-4 days in the refrigerator.
The following recipe will make some lovely BBQ Garbanzo beans using Dayton's own Bad Mother BBQ Sauce (you can purchase this either from the Sugarcreek Township winter market, or from Dot's Market in Kettering, or visit them on Facebook).
Bad Mother BBQ garbanzo beans
- 1# bag dried garbanzo beans, prepared as above
- 1/4 cup Bad Mother BBQ sauce
Preheat the oven to 400F. Place the cooked, drained garbanzo beans on clean kitchen towels and gently pat dry. Place in a bowl and gently mix with the Bad Mother BBQ sauce.
Using a slotted spoon, transfer the beans to a cookie sheet covered in parchment paper and roast for 30-40 minutes. Gently stir the beans around after about 15 minutes to brown more evenly.
You can also roast the beans for about twenty minutes and then transfer them to your dehydrator if, like me, you tend to forget things in the oven and let them burn. Place the beans on parchment paper in your dehydrator and dehydrate the beans for a few more hours.
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