Chickpeas or garbanzo beans all the same bean

Chickpeas or garbanzo beans all the same bean

Chickpeas
13 grams of fiber with 15 grams of protein 270 calories per cup
Rich in Folate, iron, magnesium, potassium, and zinc

Whether you call it a chickpea or a garbanzo bean it is both the same bean.

The fiber in chickpeas lessens the strain on your intestine, reducing the risk of  diverticulitis disease and constipation.

The researchers found that chickpeas reduce cholesterol levels also they can help reduce  hot flashes among post-menopausal females.

Uses

1.  Try it instead of mayonnaise. Hummus  can be used as a spread on sandwiches and wraps.  You’ll get more flavor with less fat.

2. Hummus turns into a tasty dressing. Mix some hummus with broth, water, or wine until you get your desired drizzling consistency to make a dressing for cold pasta salads.

3. Hummus serves as a great dip with raw veggies. Serve with assorted raw vegetables such as sugar snap peas, sliced cucumber or zucchini, grape or cherry tomatoes, and broccoli or cauliflower and pita chips.

Recipe for Red Pepper Hummus

Ingredients:

1 small head of garlic (or 1/2 of a large head)

1 teaspoon extra virgin olive oil

15.5-ounce can garbanzo beans, drained

1/3 cup roasted red pepper (drained well if from jar), firmly packed

2 tablespoons lemon juice

2 1/2 tablespoons tahini 

1/16th teaspoon cayenne pepper

1/4 teaspoon salt (optional)

1/4 teaspoon ground black pepper

Directions:

1. To roast head of garlic, preheat oven to 425-degrees. With a serrated knife, cut 1/4-inch off the top of the garlic head. Place head on a sheet of foil then drizzle olive oil over the top. Wrap head in foil well and bake in oven until garlic is golden (about 45-60 minutes). Squeeze garlic cloves out, leaving the skins to discard.

2. In food processor bowl, combine roasted garlic cloves, garbanzo beans, roasted red pepper, lemon juice, tahini, cayenne pepper, salt and pepper and process until smooth. Serve with vegetables or pita chips.

Use Chickpeas as flour

In the United States, most people automatically think of wheat when a recipe calls for flour.  Chickpea flour adds a nutty taste to baking, soups and sauces, and can substitute for wheat flour in most recipes.  Chickpea flour is both wheat-free and gluten-free. Chickpea flour is also easier to digest than other wheat-flour substitutes, such as soy flour.  Other names for chickpea flour include gram flour, cici flour and garbanzo bean flour. Besan (gram flour) is chickpea flour made with unroasted chickpeas. Chana is flour made from roasted chickpeas.
Substitute 7/8 cup of chickpea flour for 1 cup of wheat flour for most baked goods. For yeast-raised breads, use 1 part chickpea flour to 4 parts wheat or spelt flour. In recipes that use flour for thickening, substitute chickpea flour for wheat flour or cornstarch on a one-to-one ratio.