I lovvvvvvvvve chickpeas…on top of a salad, in a rice and bean mixture, in soups and in wraps, made as hummus to use as a dip for vegetables, crackers or a spread for a sandwhich.
The only thing I hate about my chickpea obsession, is that I always buy them canned, and the canned beans have so much sodium in them! A serving of chickpeas (or any canned bean) can contain anywhere from 300 – 500 mg of sodium (or more).
“The amount of sodium considered adequate to promote good health in adults is 1,500 mg per day. The United States Institute of Medicine (IOM) is commissioned jointly by the USA and Canada to establish the nutrient reference values that are used to set policies and standards. One of these reference values is the Tolerable Upper Intake Level (UL), which is the highest intake level that is likely to pose no risk of adverse health effects. Based on the IOM‘s UL, Health Canada recommends that adults do not exceed 2,300 mg of sodium per day.” – HEALTH CANADA (You can read more about sodium and health here).
Most Canadians (and Americans) do exceed 2300 mg of sodium per day, which poses risks to our health, especially our hearts.
Every time I go to the bean aisle in the grocery store, right beside the canned beans lie the bag of dried beans, that hardly have any sodium at all. But dried beans take effort to make, and my lazy side just never wants to wait for them to soak and cook…I just want a quick fix. I just want a can opener and a strainer!
A couple months ago I did decide to buy a bag of chickpeas…but guess what? They just ended up lying in my pantry and each time I went to the grocery store, I would buy canned chickpeas, and begin to feel guilty that I had the $8 bag lying lonely in the cupboard. Soooo, a few days ago I decided to take the plunge and make my own chickpeas! It wasn’t so time consuming at all, and the end result was worth the wait.
I measured out 1 cup of dried chickpeas, put them in a large pot and covered them in 6 cups of water. I stuck them in the refrigerator around 3pm and the next day around 11am I took them out and placed the pot on the stove. I brought the beans to a boil, and then let them simmer for about 1 hour, until they were nice and tender.
Then I drained them and used half of the beans to make some hummus and put the other half in a plastic baggie to stick in the freezer for future use.
Verdict: I’ll definitely be opting for dried beans from now on. The taste will have to take some getting used to though, because they aren’t as all salty as the canned variety. A serving only contains 25 mg of sodium!
I’m excited to make some romano beans next, and even a mixed bean blend!
Have you ever soaked dried beans? How do you do it? Do you add anything to kick them with some more taste?