The humble chickpea (a.k.a. garbanzo bean or ceci in Italian) is the
star ingredient in hummus. Chickpeas are high in fiber (5g per half cup), low
in fat (about 1g per half cup) and low in calories (140 per half cup).
They are a good source of protein. They provide a good amount of iron,
potassium, manganese, vitamin B6 and folate. While they have only graced
North American salad bars since the 1970's or so, they have been cultivated and
eaten in the greater Mediterranean region for at least 7,500 years.
Canned chick peas are convenient but can be high in sodium. Be sure to
rinse them well before using. Dry beans are very inexpensive and easy to
prepare. Soak them overnight (use 2:1 ratio of water:dry beans) and then
simmer for 1 1/2 to 2 hours. I often throw a bay leaf or several whole peeled
garlic cloves in for extra flavor. Don't add salt until after cooking
because the beans will get tough. I like to cook several pounds at once
and then freeze individual bags with 2-3 cups worth of beans plus cooking
liquid. You can thaw them in a couple minutes under hot water and use them just
like you would use canned beans.
Hummus is a great introduction to the chickpea. There are an increasing
number of ready-made brands out there in the grocery store's refrigerated
section. They can be a bit of a rip-off though since hummus is super quick
and economical to make at home if you have a blender or food processor.
Tahini is becoming increasingly available at large supermarkets or can be ordered
online. Here are some different online recipes to try - a more
traditional recipe with very complete step-by-step photo
instructions, one with
plain yogurt, and one without tahini.
There are lots of other kid-friendly ways to enjoy the goodness of
chickpeas. Here are a few:
- In pasta sauce My favorite way to make a thick and creamy vegetarian
pasta sauce is to simmer chick peas with the tomatoes, onions and herbs.
Near the end of cooking time, puree about half (or all if you don't want chunky
sauce) of the chickpea-tomato-onion mixture in a blender or food processor and
return it to the pot. Here's one recipe to help guide you.
- Baked with seasonings. Kids need to have well-developed teeth and
chewing skills to enjoy these crunchy snacks. The basic recipe is to toss
1 can rinsed chickpeas (or 2 cups soaked and cooked) with 1-2 tablespoons olive
oil, salt and pepper, and about 3 teaspoons total of your family's preferred
herbs or spices. Bake in a single layer on a greased cookie sheet at 400
degrees for 15 minutes, stir and then bake at least another 15 minutes.
- Using garam flour Garam flour is made from pounded chick peas and is commonly used in certain forms of Indian cooking. It is also popular with people following gluten-free diets. Pakora are a common street food in India - veggie patties coated in garam flour batter and then deep fried. Here's a recipe to try at home.
