Which Name Do You Prefer Chick Pea or Garbanzo Bean?

It really does not matter which on you prefer, this little legume is filled with protein, zinc and foliate. Just one cup provides 45 grams of carbohydrates, and 12 grams of fiber. For a woman that is half of our suggested daily intake of fiber. If you are battling, high cholesterol levels, fiber has been known to help reduce the levels.

So how do you eat these little beauties besides loading them on your green salad? There are a million recipes out there. If you have any vegetarian, friends ask them if they could recommend a few. The Chick Pea is a staple in many vegetarian diets because of the high protein levels.

So here a couple of my favorite recipes, that uses the Garbanzo Bean or Chick Pea

Chick Pea and Parmesan Salad

This is such a simple salad, that pairs well with summer picnic foods.

 If you like spicy food, increase the crushed red pepper. We love garlic; I always double the garlic in most recipes. During the summer months, I might even triple the amounts to help ward off mosquitoes.

Since canned chick peas are high in sodium, make sure you drain and rinse well to eliminate the majority of the sodium.

The secret behind this salad is letting the ingredients to marry for at least half hour for before serving.

You can mix everything but the chick peas and parmesan cheese a day ahead of time if needed.   

2 15-ounce cans chick peas, rinsed and drained
1/4 cup chopped fresh parsley
1 clove garlic, minced
2 tablespoons olive oil
4 tablespoons fresh lemon juice
1/4 teaspoon red pepper flakes
1/3 cup freshly grated parmesan

 In a bowl, toss together adding the parmesan just before serving.

 

Chick Pea and Tomato Curry

Since my family likes spicy food, a curry dish is always a good choice. What I like about this recipe, is instead of using an over abundance of curry powder, you can adjust the flavors you want to bring out with this recipe. Curry powder is after all, a combination of most of the spices listed below.

If you don’t like spicy food, I would omit the jalapeño.

 Serve over steamed rice and place a dollop of you plain or vanilla yogurt on top. If you can’t get past the idea of yogurt, use sour cream.

For a more traditional Indian Curry, take the time to make fresh Chick Peas, instead of canned. Again make sure you drain and rinse them well to reduce the sodium they are packed in.

 

1  medium onion, chopped (1/2 cup)

3 cloves garlic, finely chopped

1 tsp Garam Masala

 1 tsp ground Cumin

1 tsp ground coriander

 1/2 tsp Turmeric powder

 ¼ teaspoon cloves,

 ½ teaspoon ground  cinnamon,

 1 chopped Jalapeno

1 tablespoon finely chopped gingerroot

2 cans (15 oz each) chick peas, drained, rinsed

2 cans (14.5 oz each) Muir Glen® organic fire roasted diced tomatoes, undrained

1/2 cup finely chopped fresh cilantro

1 tablespoon fresh lemon juice

1/2 teaspoon coarse salt (kosher or sea salt)

Hot steamed rice, if desired

Plain yogurt, if desired

 

In 3-quart saucepan, heat oil over medium heat. Cook the first, ten ingredients in 1-tablespoon olive oil

For  about 2 minutes, stirring frequently, until onion is tender.

Stir in chick peas and tomatoes. Heat to boiling.

Reduce heat; simmer uncovered 15 minutes, stirring occasionally.

 Stir in cilantro, lemon juice and salt.

Serve over rice; top each serving with yogurt.