Food for Thought Blog
November 21st, 2019Food
Chickpeas are a good source of protein, fibre and folate. They have a mild nutty flavor and can be used in a variety of dishes as a meat substitute.
HOW TO CHOOSE
- Choose dried chickpeas with smooth skins and without shriveled seed coats.
- Avoid cans of chickpeas that are dented, bulging or leaking.
HOW TO PREPARE
- Dried chickpeas: Soak chickpeas overnight (8 hours or more).
- To cook, use 3 cups (750 mL) water for every cup (250 mL) of soaked chickpeas. On the stove, bring beans and water to a boil and simmer 45 minutes to 60 minutes. In the microwave, heat on high for 10-15 minutes.
- Dried chickpeas that have been soaked overnight and canned chickpeas can both be rinsed and eaten raw or added to a bean salad with vinegar and pepper.
HOW TO STORE
- Tightly sealed containers in a cool, dark and dry area.
- Canned chickpeas can be stored in a cool, dry place (up to 1 year).
- Once cooked, can keep in the fridge for 5 days.
HOW TO FREEZE
- Lay the cooked chickpeas flat in freezer bags or small containers.
- Store cooked chickpeas in the freezer for up to 6 months.
Nutrient SPOTLIGHT: FIBRE
Chickpeas are a type of pulse. Compared to brown rice, pulses have 4x more fibre. There are two forms of fibre that we eat. Soluble fibre forms a gel when water is added to it while insoluble fibre is the rough structural parts of plant-based foods.
- Lowers cholesterol, controls blood sugar
- Helps to keep your bowels regular
Research shows fibre may help maintain a healthy weight, lower risk of heart disease and certain cancers.
- Soluble: apples, oranges, carrots, okra, eggplant, oats, barley, pulses and more.
- Insoluble: wheat bran, whole grains, vegetables, fruits and more.
Click on a recipe to download it.
Chickpea Curry with Rice: