Knowing how to cook dried garbanzo beans is one step to incorporating them in several recipes. Also referred to as chickpeas, garbanzo beans have a richer natural flavor than other chickpeas soaked in preservatives.
These little morsels are full of proteins and fiber essential in our bodies. The only drawback about garbanzo beans is that they have to be soaked before cooking. So this article will be a guide to help you cook your dried garbanzo beans. Let’s start!
Dried Garbanzo Beans Cooking Process
There are so many ways you can cook your dried garbanzo beans so they turn into soft, eatable legumes. We are going to cover the different ways you can cook them. But before we cook them, you will need to sort and soak. Here’s how to do it: –
Your dried garbanzo beans might come with debris that is not beans. That excess debris should be gotten rid of before going to the next step.
Why soak your garbanzo beans, you might wonder? Not only does soaking reduce the cooking time but also helps achieve even cooking, and helps with your digestion. There are a couple of methods you can soak your garbanzo beans.
This method involves covering your garbanzo beans with a few inches of water and letting them sit for 30 to 45 minutes. You can also add water, place the pot on a heat source, bring it to boil for 5 minutes, then take it from the heat. From there, you will leave them to soak for an hour.
This method is a little similar to a quick soak, only that here, you will pour in 6 cups of boiling water to a cup of garbanzo beans, then cover and leave them to sit for 30 minutes.
Here, you will add chickpeas in a bowl, add several cups of water, enough to cover the chickpeas, then leave it to sit overnight. You can add some salt to help achieve a consistent bean texture. Some people also choose to soak overnight with a teaspoon full of baking soda to soften the beans.
After your chickpeas have soaked, then it’s time to cook! Cooking them is pretty straightforward and takes less time.
Methods to cook your garbanzo beans
Using a slow cooker
Slow-cooked garbanzo beans give a consistent texture. Cooking with this method doesn’t require any soaking whatsoever. You will just add your beans and ½ tablespoon salt into the crockpot, then turn it on and let it do the magic! It takes 4 hours for the beans to be ready if cooking on a high setting, and in low settings, it takes 7 to 8 hours.
Using a pressure cooker
If you soaked your dried chickpeas overnight, just drain the water, rinse them, and then place them in the pressure cooker. Pour in about 2 cups water and some salt, then cook on high pressure for 15 minutes. If you had not soaked the beans, add 3 cups water for every ½ cup of dried chickpeas and leave them to cook for 45 minutes on high pressure.
In this method, you can either cook the chickpeas covered or without a cover. If you choose to cover it, place the chickpeas into a pot and fill it with water till the beans are submerged. Allow them to boil on high heat, then reduce it, cover and simmer for up to 2 hours. To cook them uncovered, follow the same cooking steps, but this time, with no lid. Add some salt into the pot when they are 30 minutes to getting ready.
iv. Test for readiness
You can then test whether your chickpeas are as tender as you love them after cooking. If they are not tender to your liking, lower heat and simmer for extra minutes. Afterward, you can drain excess water and give them time to cool for 15 minutes then prepare a garbanzo beans stew.
How to Cook Raw Garbanzo Beans
Raw garbanzo beans are now being termed as the new edamame. This is due to similarities in flavor and the style of eating. They can be eaten raw as a healthy snack or added to stir-fries. Below is a guide on how I enjoy cooking my garbanzo beans on the stovetop.
- Fresh garbanzo beans
- ¼ tsp salt
- 1 tbsp olive oil
- Black pepper-pinch
- Bay leaves
- Boil some water in a pot, then add your bay leaves and bring to boil.
- Pour some salt into the water.
- Shell your garbanzo beans, and then add them into the boiling pot of water.
- Cook for 5 minutes while stirring. You can simmer for up to 45 minutes if you love them soft.
- After they attain your preferred doneness, drain the excess water.
- Pour in your olive oil, some more salt, and a pinch of pepper.
- There you go! You can now start eating your garbanzo beans with a salad of your choice.
- Enjoy the garbanzo beans while still in the pods. You will just add the pod into a pot of boiling water, let them cook for 3 minutes till they start charring, then sprinkle some salt and devour into them.
- You can grill the pods on a hot grill for 10 minutes.
- Storing the garbanzo beans in the refrigerator for 7 days makes them crispier when cooked.
Organic Dried Garbanzo Beans
Organic beans are vital essentials in the preparation of hummus and falafel. They bring out a nutty yet buttery taste with tons of fiber and protein-packed into them. Organic garbanzo beans can be ground into flour then used in bread and dumplings.
To cook them, start by sorting them, then rinse them in a colander. Next, add water in a pot, boil, and then add the organic beans till tender. Here is a simple recipe for some roasted organic garbanzo beans:
- 1 cup organic garbanzo beans
- 1 tbsp coconut oil
- Spread your garbanzo beans on a paper towel to dry for an hour.
- Heat your oven to 400 degrees.
- Pour your garbanzo beans into a bowl and drizzle some coconut oil. Then sprinkle your choice of seasoning till the beans are well-coated.
- Take a baking sheet and spread your garbanzo beans onto it, and place it in the oven.
- Bake for 30-35 minutes until they turn golden.
- When ready, they should be crunchy and eaten after they have cooled completely.
Bulk Organic Garbanzo Beans
According to the World Health Organization(WHO), the average consumption of legumes should be a serving every day. Organic beans are a great option indeed! Since they are gluten-free, they are safe to be eaten by everyone except those allergic to beans.
Sprouted garbanzo beans are great for the paleo diet, only that they will need to be steamed for easier digestion. The good thing is that you can sprout garbanzo beans at home. Here is how to:
- Add some beans into a bowl/sprouter.
- Pour in 600-700 cold water, enough to cover the beans.
- Let the beans soak for up to 12 hours. Drain the water, then place the sprouter at room temperatures of 700 and away from any sunlight.
- Do not, however, place the beans in an enclosed space. There should be adequate air circulation.
- Rinse the garbanzo beans, then drain thoroughly. Keep doing this for 3 days for every 8-12 hours till you see little sprouts.
Dried Garbanzo Beans Nutrition
Garbanzo beans are rich in nutrients and have lower calories. They are packed with carbohydrates, mostly made of starch and fiber, and some little sugar. The beans also contain healthy unsaturated fat and small amounts of monounsaturated and saturated fats.
They are a rich source of protein that helps grow hairs in our body, skin, and nails. On vitamins, garbanzo beans provide us with vitamin B6 and folate. There are vitamins like pantothenic acid, niacin, thiamin, and riboflavin present in them.
The beans also contain healthy minerals like copper, magnesium, manganese, and ion in more significant amounts than the lesser quantities of calcium, selenium, and potassium. All that pack of protein, minerals, vitamins helps our bodies in:
- Regulating insulin in diabetic persons.
- Protection against cancer, e.g., fiber, help fight colorectal cancer.
- Improved bowel activity.
- Garbanzo beans are perfect for those on a weight loss journey.
Dried Garbanzo Beans Nutritional Data
Here, we will go through the nutritional facts of a cup of dry garbanzo beans
|Nutrients||Amount (164g cup)|
Frequently Asked Questions(FAQS)
Q. How long do garbanzo beans last?
Garbanzo beans stored in the refrigerator in an air-tight container lasts for 3 to 5 days.
Q. Can you eat garbanzo beans out of the can?
Garbanzo beans can be eaten straight from the can. Just ensure that you first wash to get rid of the sodium used in preservation.
Q. How to make garbanzo beans taste good
Adding fresh garlic, thyme, cumin, coriander, and paprika adds some instant flavor to your garbanzo beans. Salt is also another flavor you shouldn’t forget to add to them.
Q. How many calories are in dried garbanzo beans?
One cup of dried garbanzo beans yields 267g calories.
Q. Where can I buy dried garbanzo beans?
You can easily find dried garbanzo beans in organic food stores, grocery stores, or bulk food stores near you.
With all the health benefits you can derive from eating garbanzo beans, they should not lack in your pantry section. They are delicious, and you can toss them in stews, make hummus and even try out so many other recipes.
Rita C. Donnell (Jennifer) has spent the last 26 years studying and practicing nutrition science. She has used a larger part of this time in improving people’s livelihoods. She has done so by coming up with unquestionable ideas on how to tackle food problems in her community. Readmore