Dried Chickpeas 3 Ways

15 Apr

Dried Chickpeas 3 Ways

Nutritionists love chickpeas – also called garbanzo beans – for their high fiber and even higher protein content.

But the form in which most people purchase chickpeas, canned, leaves you with less-than-desirable levels of sodium.

So how do you get the goodness of chickpeas without the salt? Try out the dried out version.

I recently picked up a pound of dried Bartolini umbrian chickpeas from the iconic Molinari Deli located in the heart of San Francisco’s Italian North Beach neighborhood. These beans are smaller, more delicate versions of what you find canned, but their flavor is intense, and slightly nutty.

Dried chickpeas are legumes, and as such, nutrition powerhouses. A 1/4 cup dry chickpeas serving (cooks up to 1/2 cup) provides:

  • 160 calories
  • 3 g fat
  • 23 g carbohydrate
  • 7 g dietary fiber
  • 10 g protein

And all of that for just 5 mg sodium! Compare that to canned garbanzo beans which can have upwards of 500 m per 1/2 cup serving.

So with your dried chickpeas on board, what do you do with them?

Here are three ways I recently cooked dried chickpeas – all of which yielded fantastic results as far as texture and taste go. For each cooking method, I did rinse and soak the chickpeas in water overnight for at least 8 hours prior to cooking.

Baked Dried Chickpeas

  • Preheat oven to 325 degrees F
  • Add 2 cups of dried chickpeas and 6 cups of water in a Dutch oven
  • Bake for 1.5 hours

Slow Cooker Dried Chickpeas

  • Add 2 cups of dried chickpeas and 6 cups of water in slow cooker
  • Cook on high for 2-3 hours or low for 3-4 hours

Pressure Cooker Dried Chickpeas

  • Add 2 cups of dried chickpeas and 6 cups of water in pressure cooker
  • Bring to high heat/pressure and cook for 15 minutes
  • Allow pressure to come down naturally, about 10 minutes, open and taste

No matter how you like your dried chickpeas cooked, there’s no denying that these are an outstanding alternative to canned beans.

And what to do with those chickpeas once they’re cooked? A future post will tell!

2 Responses to “Dried Chickpeas 3 Ways”

  1. Wendy April 16, 2013 at 11:42 am #

    Hi Katie – you don’t mention soaking the dried chickpeas. Is there no need to?
    I am going to try out the baked ones first off!!

    • Katie Ferraro April 16, 2013 at 1:13 pm #

      Wendy – excellent question, and one that I forgot to address in the post. For each of the 3 chickpea cooking methods, I did soak the chickpeas after rinsing overnight (for at least 8 hours). The chickpeas about double in size after the soak. Thanks for reminding me about this important step – I updated the post to include it! -Katie

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