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Fun Facts

Garbanzo beans, aka Bengal grams, Egyptian peas, cici beans or chickpeas, aren't really beans at all! These legumes are part of the pea family and are actually seeds. These plump seeds can be black, green, red or tan, and they're the most popular legume in the world. In fact, chickpeas have been on the menu since 7500 B.C. Chickpeas are very versatile: they can be canned, dried or roasted. Eat them raw or cooked, hot or cold. You can even drink them! In the 18th century, chickpeas were roasted to make a nutty-tasting, caffeine-free stand-in for coffee. They still are!

Star Power

Garbanzo beans are a delicious source of fiber, protein and antioxidants. They help lower the risk of colon problems and keep your circulation system clear of cholesterol plaques. There's potassium to keep blood pressure in check, and vitamins A, C, E and K for strong bones and immune system help. Did you know that unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned garbanzo beans and those you cook yourself?

Quick Preps

PREPARE: From a can: Drain into a colander and rinse. |Dried: Place 1 cup dried beans in a bowl, cover with water and soak overnight, or 6 hours. Transfer to a pot, cover with fresh water, bring to a boil, then simmer for 1 hour.

• Roast chickpeas:
• Toss with olive oil, cumin, and chili powder and roast in the oven.
• Eat as a snack or use on salads instead of croutons.
• Add chickpeas to green salads, quinoa salads, soups and stir-fry.
• Make homemade hummus:
• Blend with olive oil, tahini, minced garlic and sea salt.
• Mash chickpeas with a fork:
• Stir in chopped herbs, olive oil and sea salt.
• Eat on toast, sandwiches and in wraps.