Health Tips

All about chickpeas

Chickpeas, also called garbanzo beans, are beige-coloured, pea-shaped legumes. Popular in the Mediterranean, Middle East and South Asia, they have a mild nutty taste and can be a substitute for meat. Chickpeas are grown in the southern parts of Alberta and Saskatchewan. In fact, Canada is one of the top five exporters of chickpeas worldwide.

Nutrition

• Chickpeas are a good source of fibre, protein and folate.
• Chickpeas belong to the Meat and Alternatives food group.
• One Food Guide serving of cooked or canned chickpeas is ¾ cup (175 mL).

Buy it best

• Chickpeas can be bought dried or canned.
• Dried and canned chickpeas can be found in grocery stores, organic food stores and bulk food stores. Look for chickpeas in the ethnic, bulk or canned food sections.
• For canned chickpeas, buy cans that are not dented, leaking, cracked or have bulging lids.

Tips for storage

• It is best to use dried chickpeas within a year of buying it. The longer it is stored, the drier it becomes, which increases the cooking time.
• Canned chickpeas are very convenient as they are ready-to-use. Store canned chickpeas in a cool, dry place. Make sure to rinse canned chickpeas well to lower the sodium content.

Using chick peas 

When cooking chickpeas, add ingredients such as tomatoes and vinegar after the chickpeas are tender. These acidic ingredients slow the cooking process if they are added too early.

Canned chickpeas

If you are using canned chickpeas, drain and rinse them with water to cut the sodium content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.  

Dried chickpeas

• Check dried chickpeas before cooking. Throw out any chickpeas that are shriveled or have broken skin. You might find some pebbles or twigs.
• For every 1 cup (250 mL) of chickpeas, soak with 3 cups (750 mL) water. Chickpeas need to be soaked for at least four hours or preferably for 8 hours. To keep things easy, soak them overnight.
• Throw out the soaking water by putting chickpeas into a strainer and rinsing them well. This washes away the carbohydrates and sugars that cause gas.
  

Raw Nutty Hummus

Ingredients

1 cup each, raw Almonds and Cashews (Soak nut in water 10–12 hours then drain)*

1–2 cloves of fresh garlic, to taste

½ cup Spanish or Vidalia onion, roughly chopped

¼–⅓ cup tahini (sesame seed paste)

½ cup freshly squeezed lemon juice, or to taste

⅓–½ cup olive oil

¼–½ tsp sea salt and freshly ground pepper, to taste

Optional: 1 tsp of cumin (or to taste)

To serve: Cayenne pepper, freshly ground pepper and olive oil

Directions

Puree first 3 ingredients in a food processor, add remaining ingredients and blend while drizzling in olive oil slowly. Adjust consistency with the amount of oil used lending until ingredients are incorporated and desired consistency is achieved. Adjust seasonings as desired and give a final whirl.

To Serve: Drizzle generously with olive oil, sprinkle with cayenne pepper and freshly ground black pepper.

Enjoy with veggie crudities, endive, Baby Romaine or Nori leaves.

This is great as a vegetarian protein for wraps and sandwiches. Add fresh greens and lots of sprouts for a delicious, enzyme rich, quality protein, healthy fats, preferred carbs and fibre combo. This recipe is also rich in minerals making it a fabulous energizing and yummy choice. Stuff veggies, or roll in Organic Sprouted grain or wheat free wraps or use sushi style by spreading on one half of a Nori leaf and filling with slivered veggies, watercress and sprouted.
(*Soaking the nuts activates enzyme activity for improved digestion and nutrient absorption).