Spring Ingredient Essentials: Chickpeas

With their bright green fuzzy jackets, chickpeas aren’t just gorgeous, they’re delicious. Green garbanzo beans are chickpeas picked at their peak of freshness, which translates to them being slightly sweet and packed with nutrition! A half cup serving has 8 grams of muscle building protein and 9 grams of belly filling fiber while being an excellent source of folate. A good source of iron, which prevents anemia, and calcium, which supports bone health, makes these little green garbanzos great. Rich in Vitamin A and Vitamin C, along with a slew of other antioxidants and minerals, chickpeas are a real treat for your tastebuds and your body.

How do I pick the best chickpeas?

To choose the best chickpeas, look for pods that have a bright, light green, and fuzzy shell. The shells should not be crinkled, withered, or yellowing. Steer clear of any pods that appeal water logged or moldy. Pods should be dry and soft to the touch. If the chickpeas are sold shelled, look for beans that are firm. These little delights can vary in color, from very pale to dark green, so don’t just go by color.

What can I make with chickpeas?

Chickpeas are wonderful straight out of their little fuzzy jackets. With a sweet, delicately grassy taste, they are often prepared similarly to edamame: quick steam with a sprinkle of coarse sea salt. Roast chickpeas in their jackets, then remove and sprinkle with cayenne, cumin, salt and pepper for a crisp snack. Toss shelled garbanzos into salads and pastas for some color and texture. Garbanzo guacamole, creamy ricotta, and green garbanzo spread and spicy garbanzo honey popsicles are perfectly cool ways to enjoy the green chickpea’s mild flavor during the warmer months. Fry, broil, steam, bake and microwave to your hearts content!

To prep chickpeas first you must remove their fuzzy pod jackets. Split the seam on the pods and using your thumb pop out the garbanzo beans. There are usually 2 beans per pod. If your pods were intact you can enjoy your beans right out of the pod. If not, give them a quick rinse under cool water.

Store garbanzo beans with fuzzy pods intact in a plastic bag in the fridge. The outer pods will keep their fresh, crisp appearance for up to 5 days. The beans, whether shelled or not, will remain fresh for up to 10 days.

Recipes to try include: Lemon Garbanzo Quinoa Salad, Crispy Spiced Chickpeas, and Green Protein Salad.