Garbanzo beans provide quality dietary fiber, are 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 purchase the dried beans. Liberty Market has dried, non-GMO beans available right now.
Before cooking with the dried garbanzo beans, you will need to soak them. You can soak them overnight, if you have the time, by placing them in a large bowl and covering with cold water. The beans will expand to over double their size, so be sure to cover them by several inches of water to allow for the expansion. Cover the bowl with a clean towel and let soak overnight. Drain the water and rinse the beans before cooking.
For the rest of us, the quick soak method takes only an hour. Place the garbanzo beans in a large pot and cover with water, covering the beans by several inches of water to allow for expansion. Bring the water to a boil, then remove from heat and let the beans soak in the hot water for 1 hour. Drain and rinse and you are ready to cook with the garbanzo beans.
To cook the soaked beans, put them in a large pot and cover with several inches of water. Bring to a boil, then reduce to a simmer, adding salt, if desired. Cook the beans for 60-90 minutes until they reach the desired tenderness for whatever recipe you are preparing. Keep an eye on the water level and add additional water as needed to keep the beans covered. If you plan to freeze the beans after cooking, they will freeze better if they are on the firmer side, rather than completely tender.
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.
Try this delicious recipe for roasted garbanzo beans and watch 'em disappear!
Roasted garlic garbanzo beans
1# bag dried garbanzo beans, prepared as above
3 or 4 tablespoons olive oil
Garlic powder (a couple of tablespoons or more, to taste)
Preheat the oven to 400F. Place the cooked, drained garbanzo beans on clean kitchen towels and gently pat dry. Spread the beans on a cookie sheet and drizzle the olive oil over the beans. Sprinkle the beans with half of the garlic powder. Use your fingers or a spoon to gently roll the beans over and sprinkle on the rest of the garlic powder .
Roast for 30-40 minutes until the beans are a deep golden brown and crunchy. Wiggle the cookie sheet around after about 15 minutes to brown more evenly.
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