Also known as grabanzo beans.
Chickpeas (also called garbanzo beans or ceci beans) were first cultivated in the Middle East around 7,000 years ago. Fresh chickpeas spread from the Mediterranean basin and found their way to India and Ethiopia. Today, fresh and dried chickpeas remain a staple of the Mediterranean, India and the Middle East, providing protein and a meaty texture to soups and salads. These round, irregular-shaped, cream-colored beans have a firm texture and a mild, nutty flavor. They maintain their shape well after being cooked.
Chickpeas offer multiple nutritional benefits. They’re an excellent source of dietary fiber and a good source of protein and iron. Eat garbanzo beans with whole grains for a vegan and gluten free protein that’s comparable to meat or dairy products, without the saturated fat or cholesterol.
Chickpeas are easy to include in a variety of recipes because they have a mild, subtle flavor that pairs well with other ingredients in a variety of dishes. While canned garbanzo beans can be convenient, it’s easy to cook dried beans–without excess sodium or additives. Simple cover them with cold water and let soak overnight. The next day, pour off the soaking water, cover with fresh water, and bring to a boil over medium-high heat and simmer for 2 hours. Once soft, you can toss the cooked beans with lemon juice, olive oil and salt and pepper for an easy add-in, or use in your favorite recipes.
Use cooked chickpeas to make the traditional Middle Eastern favorites like hummus and falafel. They also make wonderful bean curries and dals. For a little variety, add garbanzo beans to chili, or process in a food processor and use as a meat extender or substitute for ground beef in tacos, pasta sauce, meatballs or meatloaf.
Try mashed garbanzo beans in place of tuna fish for a vegan “mock tuna salad” sandwich. Chickpeas are a great addition to casseroles, salads and soups because they add protein and fiber without any fat. Baked garbanzo beans make a fantastic and healthy snack. Toss them with a little olive oil, sprinkle with salt and black pepper, and then roast until crisp.
Our garbanzo beans are made from the finest fresh chickpeas. Once harvested, the green fresh chickpeas are shelled of their fuzzy pods and dried.
For a shortcut method to cook up these beans, bring the dry chickpeas to a boil, then let sit for an hour before draining, rinsing and boiling. In this way you’ll eliminate the overnight soaking process and get these creamy beans on the table faster.
Interested in exploring garbanzo beans? We have several recipes on our site, including instructions on how to make chili, salads, soup, stews and more. Want to see the other benefits of chickpeas? Check out the Nutritional Information & Ingredients above!
At Bob’s Red Mill, we pride ourselves on our ability to offer you the widest and most diverse selection of whole grain and minimally processed foods. Browse our site to explore our collection of dry beans, including cranberry beans, black turtle beans, lentils and soup mixes. It’s all part of our mission to bring you Whole Grain Foods for Every Meal of the Day®.