Seasons/Availability
Fresh Garbanzo beans are available late spring through the summer.
Dry Garbanzo beans are available year-round.
Selection
Garbanzo beans should have a smooth, even texture with no blemishes or discoloration. They should smell fresh and nutty. Avoid purchasing pre-shelled Garbanzo Beans as they may be of lesser quality and can turn rancid more quickly than in the shell form.
Storage
Store Shelled Garbanzo beans in an airtight container in the refrigerator and they will keep for several weeks. Dry Garbanzo beans should be stored in a sealed container away from direct sunlight and heat, and can last up to one year when stored this way. Canned Garbanzo Beans may remain at room temperature as long as the cans are unopened. Once opened, however, they should be stored in the refrigerator and used within a few days.
Cooking Tips
Fresh Garbanzo beans can be cooked whole or shelled – either way they need to be boiled until tender before using in salads or other dishes. Dried Garbanzo beans should always be soaked overnight prior to cooking, and can be boiled or simmered until tender. Canned Garbanzo beans are already cooked and can be used interchangeably in recipes calling for dried beans. They should be rinsed before using to remove any excess salt or other additives.
Garbanzo Beans are often used in a variety of dishes, including soups and stews, salads, purees and hummus. They can also be roasted for a flavorful snack or added to other dishes as a hearty side dish.
Nutritional Value
Garbanzo beans are an excellent source of dietary fiber, as well as protein and essential minerals such as iron and magnesium. They are low in fat and calories, making them an ideal addition to any healthy diet. In addition, they are a good source of folate and B vitamins, which aid in metabolism and energy production.
Garbanzo beans contain several phytonutrients that may offer health benefits such as reducing inflammation and fighting certain types of cancer. Research is ongoing to determine the full potential of these substances.
Whether you’re looking for a tasty snack, an easy side dish, or a nutritious main course ingredient, Garbanzo beans are an excellent choice. With their wonderful flavor and numerous health benefits, it’s no wonder this versatile legume is found in so many kitchen pantries around the world!
