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Chickpeas, also known as garbanzo beans, are healthy legumes that are versatile and easy to prepare. They are packed with protein, fiber, and essential nutrients like folate, iron, and magnesium. Chickpeas can be used in a variety of dishes, from salads and sandwiches to stews and curries. In this article, we’ll teach you how to cook chickpeas from scratch, so you can enjoy their delicious taste and nutritional benefits.
Choosing the Right Chickpeas
The first step in cooking chickpeas is choosing the right variety. There are two main types of chickpeas: Kabuli and Desi. Kabuli chickpeas are the larger and lighter-colored kind, and they are commonly used in dishes like hummus and falafel. Desi chickpeas are smaller and darker in color, and are commonly used in Indian and Middle Eastern cuisine.
When choosing chickpeas, look for ones that are firm, uniform in size, and free from cracks or blemishes. You can buy them dried or canned from your local grocery store. Dried chickpeas are the most economical option, but they require soaking and cooking. Canned chickpeas are convenient and ready to use, but they often contain added sodium and preservatives.
Soaking Chickpeas
If you are using dried chickpeas, you will need to soak them before cooking. Soaking helps to soften the chickpeas and reduce their cooking time. To soak chickpeas, first rinse them in cold water and remove any debris or stones. Then, place them in a large bowl and cover them with water. The ratio of water to chickpeas should be about 3:1. Soak the chickpeas for at least 8 hours, or overnight.
Cooking Chickpeas
Once the chickpeas are soaked, you can cook them on the stove or in a pressure cooker. To cook chickpeas on the stove, first drain the soaked chickpeas and rinse them again. Then, place them in a large pot and cover them with fresh water. The ratio of water to chickpeas should be about 4:1. Bring the water to a boil, then reduce the heat and simmer the chickpeas for 1-2 hours, or until they are tender. You can add salt, garlic, or other seasonings to the water to add flavor.
To cook chickpeas in a pressure cooker, follow the same process of draining and rinsing the soaked chickpeas. Then, place them in the pressure cooker with fresh water. The ratio of water to chickpeas should be about 3:1. Cook the chickpeas on high pressure for 20-25 minutes, then let the pressure release naturally. Drain the chickpeas and they are ready to use.
Using Cooked Chickpeas
Once the chickpeas are cooked, you can use them in a variety of dishes. Some popular uses for chickpeas include:
– Hummus: Mash cooked chickpeas with tahini, olive oil, lemon juice, and garlic to make a delicious and healthy dip.
– Falafel: Grind cooked chickpeas with herbs, spices, and flour to make vegetarian patties that can be fried or baked.
– Salads: Add chickpeas to green salads or grain salads for extra protein and fiber.
– Curries: Use chickpeas in Indian-style curries with vegetables and spices.
– Roasted snacks: Toss chickpeas with spices and bake them in the oven for a crunchy and healthy snack.
Storing Chickpeas
If you have leftover cooked chickpeas, you can store them in an airtight container in the refrigerator for up to 3-4 days. You can also freeze cooked chickpeas for up to 6 months. To freeze chickpeas, place them in a freezer-safe container or bag and label with the date.
FAQ
Can I cook chickpeas without soaking them?
Yes, you can cook chickpeas without soaking them, but they will take longer to cook. Soaking helps to soften the chickpeas and reduce their cooking time by up to 50%.
Can I use canned chickpeas instead of dried?
Yes, canned chickpeas are a convenient option, but be sure to rinse them thoroughly to remove excess sodium and preservatives.
Can I cook chickpeas in a slow cooker?
Yes, you can cook chickpeas in a slow cooker, but they will take longer to cook than on the stove or in a pressure cooker. Cook them on low heat for 6-8 hours, or until tender.
What are some other ways to use chickpeas?
Chickpeas can be used in a variety of dishes, such as soups, stews, tacos, and even desserts! Try roasted chickpeas as a snack, or make a chickpea flour batter for a gluten-free alternative to traditional batters.
