New ways to use this versatile, high-protein legume.
Also known as chickpeas, these high-protein legumes taste buttery and a bit nutty. Just 1 cup provides half of your daily fiber needs, most of it insoluble fiber, optimal for digestive and colon health. Garbanzos also offer significant folate, antioxidant phytonutrients, and manganese. Look for dried garbanzos or buy them ready to eat in BPA-free cans.
Cook. Remove any debris from dried garbanzos and rinse in a strainer. Soak 1 cup garbanzos in a saucepan with 3 cups water for several hours. Drain, rinse again, add 3 cups fresh water, bring to a boil, reduce heat, and simmer, partly covered, for 60–90 minutes, until tender.
Classic. For a simple hummus, purée 1 cup cooked garbanzos with 2 tablespoons tahini (sesame seed butter), 1 tablespoon lemon juice, 1 tablespoon olive oil, 1 garlic clove, and salt and pepper to taste (add a bit of water to reach a consistency you like). Spread on cucumber slices or red bell pepper wedges.
Crunchy. Heat 2–4 tablespoons oil in a heavy pan until hot. Blot dry 1.5 cups cooked garbanzos; stir-fry until brown. Transfer to paper towels, blot, and immediately dust with low-sodium seasoned salt or salt-herb mixture.
Garbanzo Bean Curry
Coconut milk gives this brightly colored vegan dish its creamy texture. Serve over cooked rice.
Peel and cut 1 large sweet potato into 1-inch cubes; steam until tender, about 10–15 minutes.
In a large skillet, sauté 1 chopped onion in 1 tablespoon olive oil until tender, 5–8 minutes. Stir in 1 (13.5-ounce) can coconut milk and 1–2 tablespoons Thai red curry paste; whisk until paste incorporates.
Gently fold in sweet potato cubes; 1 (16-ounce) can garbanzos, rinsed and drained; 1 (14.5-ounce) can diced tomatoes, drained; a pinch of crushed red pepper flakes; and 2 teaspoons lime juice.
Bring to a boil, reduce heat, and simmer gently for 5 minutes. Serves 6.
PER SERVING: 234 cal, 8g fat (2g mono, 2g poly, 4g sat), 0mg chol, 8g protein, 30g carb, 7g fiber, 66mg sodium