Kitchen Full of Garbanzos

By, Robyn Latman, Esq.

Hello again from my kitchen to yours.  Let’s get back to the gathering place in the home, and have some more fun.  Am I right? 

So many families gather in the kitchen.  The kitchen feels easy and breezy so conversation can flow.  The kitchen has a welcoming table for coffee and cake.  Oh, the delicious smells that come from the oven and the stove.  The kitchen is a place where parents can make a meal while overseeing kids who are busy doing homework at the table. 

Have kids who love to cook?  Maybe all of the latest kids cooking challenges that are on television have inspired you and your kids to spend more time together discovering and creating the foods that you see on those shows.  It’s true that when kids participate in the cooking, they are willing to try more foods.  If they made it, they will likely eat it. 

So, today, let’s talk about easy dishes to make with garbanzo beans.

Did you know that beans are extremely high in antioxidants, they’re delicious, they are low in calories, and they fill you up fast.  Each type of bean boasts its own nutritional powers, so make a point to taste different types of beans in different dishes. 

Studies show that eating beans regularly will reduce your risk of diabetes, heart disease, obesity and cancer.  To reap the anti-aging and disease-fighting benefits that beans offer, you’ll want to include a variety of them in your diet.  After all, they say that variety is the spice of life. 

 

Also known as a chickpea, the garbanzo bean is a dietary staple in many cultures. They can be used whole, mashed or ground into flour. They can be eaten cold in salads, cooked into stews or shaped into falafel balls. Like other legumes, garbanzo beans are a great source of protein, which is essential for energy and muscle development.  They’re a great source of fiber which keeps the digestive tract regular, lowers cholesterol and maintains blood sugar levels.  How will you incorporate these beans into your meals? 

 

Lately, I have been making my own hummus.  It’s so simple to make when you start with a drained can of garbanzo beans and then add some tahini, lemon juice, lemon zest, olive oil, garlic, salt, turmeric and cumin.  You may need to add a splash of water to make your hummus more creamy. 

You can experiment with hummus flavors by adding whatever you like.  Start with sun-dried tomatoes, olives, pine nuts, caramelized onions, roasted peppers or any other ingredient that you enjoy. 

 

To make hummus at home, I toss all of the ingredients into my mini Cuisinart, and blend until it is the consistency that I like.  The result is a creamy, smooth treat.  I like to spread this onto a whole wheat tortilla and pile it with greens, avocado and tomato.  You could also use hummus as a dip for cut up vegetables or crackers. 

Got pita chips?  Dip them into the hummus.  If you have pita bread, you can easily make your own pita chips by cutting the pita into small wedges.  Brush each wedge lightly with olive oil, and then toast them in your oven. 

Delicious. Try it this week!