Chickpeas are a staple food in my household. Besides, chickpeas are no longer just a food choice added to your salad found at your local salad bar. Due to their healthy quality chickpeas, have a multi-facet of uses. Today, you’re going to learn or review How to Prepare Dried Chickpeas for cooking since they can be pretty economical.
Chickpeas can be made into flour, it has been found to have more protein than white flour and more fiber. Most importantly, chickpeas can be used as a meat substitute because of their nutritional value. It’s super delicious when used as hummus, roasted for a snack, or combined with other foods to created wonderful delectable dishes.
You know I grew up eating beans, peas, and legumes throughout my life. Normally they always were started from a dry base. So, cooking dry beans is not foreign to me. However, chickpeas were not a part of that base. I discovered dry chickpeas at my local Asian market just recently, and I’m glad I did!
Chickpeas or also known as garbanzo beans, Bengal grams, and Egyptian peas) they have a delicious nutlike taste and buttery texture, and can be somewhat starchy and pasty. Chickpeas are of two main variety the Desi and the Kabuli. Desi chickpeas have small, dark seeds and are found most often in Iran, Ethiopia, and Mexico. However, Kabuli chickpeas are more commonly found in North America and are often sold as canned chickpeas, dry chickpeas, or hummus. These peas date back thousands of years. Without a doubt, chickpeas are in the family of beans, peas, legumes, and are essentially prepared in the same manner.
Chickpeas Nutritional Value
Chickpeas is that one essential food that allows variety in the diet on top of providing the body with lots of valued nutrients.
- Protein in chickpeas provides the body with amino acids needed to build new protein for tissue repair and replacement.
- High in both soluble and insoluble fiber helps to lower normalize blood sugar levels in diabetes, hypoglycemia, or insulin resistance.
- Help in lowering blood pressure and cholesterol.
- Packs a high dose of folate, B vitamins, and iron.
- Rich in magnesium, which helps to relax the arteries and helps protect against heart attacks and cancer.
- A plant-based diet that includes chickpeas can help to reduce the risk of obesity.
How to Prepare Dried Chickpeas for Cooking
- First, start by sorting through one cup of peas to remove any discolored peas or stones found in the batch.
- Next, soak the dried chickpeas in a large bowl. Adding four cups of water to the chickpeas. Soak the chickpeas overnight until they triple in size (approximately 8 hours).
- Then, drain the water and rinse the beans before cooking.
- Place the chickpeas in a large pot and cover them with several inches of water. Bring to a boil, allow them to simmer for 45 to 60 minutes until tender. Cook the chickpeas until fork tender (this all depends on the age of the chickpeas).
- Once cooked, drain the chickpeas and let them cool. If you want to store them in the refrigerator, place them in an airtight container or freezer bag. They’ll stay fresh for 3 to 4 days.
What is Aquafaba?
Another advantage of cooking dried chickpea from scratch is that it makes chickpea broth. A thick liquid that is made up of starch and protein formed when chickpeas and water are cooked together to form what is called aquafaba. Not only is aquafaba developed in cooked chickpeas it is found in canned chickpeas as well.
Aquqfaba can be used in numerous food preparations.
- Used as an egg substitute that can be used as a binder in baked goods.
- Three tablespoons of aquafaba are a substitute for one egg.
- The foaming abilities of aquafaba are useful in making meringues for pies, cocktails, desserts, and more.
- Emulsified aquafaba can be used as vegan mayonnaise.
- Used to thicken soups and stews, puddings, dressing, and etc.
- Aquafaba will keep in the refrigerator for two to three days in a glass jar with a tight-fitting lid. Meanwhile, to freeze aquafaba portion it into an ice tray. Then place them in freezer bags to store up to 4 to 6 months in the freezer.
Helpful Hints
- When cooking chickpeas from scratch don’t season the peas until you have removed the aquafaba. Besides, you don’t want the aquafaba to take on the flavor of your seasonings.
- When creating a new dish using cooked chickpeas, salt should be added near the end of the cooking process to prevent the peas from becoming tough.
- Do you want a creamy hummus or chickpea dish? Once the chickpeas are cooked and cooled remove the thin outer layer of each of the chickpeas. Needless to say, this is pretty time-consuming, but it makes for creamier hummus. Why not try the Lemon Garlic Hummus located here on the website?
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- 1 cup dried chickpeas/garbanzo beans
- 10 cups water
- First, start by sorting through one cup of peas to remove any discolored peas or stones found in the batch.
- Next, soak the dried chickpeas in a large bowl. Adding four cups of water to the chickpeas. Soak the chickpeas overnight until they triple in size (approximately 8 hours).
- Then, drain the water and rinse the beans before cooking.
- Place the chickpeas in a large pot and cover them with several inches of water. Bring to a boil, allow them to simmer for 45 to 60 minutes until tender. Cook the chickpeas until fork tender ( this all depends on the age of the chickpeas in how long they should cook).
- Once cooked and cooled, use a strainer to separate the aquafaba from the chickpeas. If you want to store them in the refrigerator, place them in an airtight container or freezer bag. They’ll stay fresh for 3 to 4 days.
- Store the aquafaba in an airtight glass jar in the refrigerator for up to 2 to 3 days. Meanwhile, to freeze aquafaba portion it into an ice tray. Then place them in freezer bags to store up to 4 to 6 months in the freezer.
