Garbanzo Beans

Garbanzo beans, or chickpeas, are an excellent source of protein.  Learn to make hummus, purchase individual serving tubs of hummus at Sam's and add to your sack lunch, add a can of garbanzo beans to your chili, or learn to cook garbanzo beans from scratch. 

Their insoluble fiber, which binds to cholesterol and removes it from the body, not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders such as irritable bowel syndrome and diverticulosis.
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Warm Bean Salad
1 can garbanzo or cannellini beans
1/2 red bell pepper
1 clove crushed garlic
olive oil
oregano
salt and pepper

Dice red bell pepper and saute with garlic in olive oil.  Add 1 can beans rinsed and drained (several times if necessary).  Add oregano to taste.  Remove from heat and add salt and pepper.  Serve with warm corn tortillas or eat plain!

Chickpea Soup
2 1/2 cups dried chickpeas, soaked in cold water overnight
2 Tblsp extra virgin olive oil
1 onion, finely chopped
2 garlic cloves, chopped
1 large bunch Swiss chard or kale, deveined and chopped
2 rosemary sprigs
2 large chopped tomatoes
salt and pepper

Drain chickpeas and place in large saucepan with enough water to cover.  Bring to a boil, reduce and simmer for 1 1/2 hours.
After cooking, remove half the chickpeas (without water) and place in blender.  Blend on high until smooth.
Saute onion and garlic in olive oil.  Combine all and add swiss chard, rosemary and tomatoes.  Cook 5-7 minutes.  Remove rosemary twigs.  Serve hot.

Hummus
1 15 oz can garbanzo beans
extra virgin olive oil
3 Tblsp tahini (ground sesame seed paste) or peanut butter
paprika
5 garlic cloves, crushed
2 tsp sea salt

Pour bean juice into separate container.  Rinse beans and combine beans, tahini, garlic and salt in food processor.  Add back bean juice to achieve desired consistency.  Should be thick but spreadable.  Spread evenly on large platter.
Garnish with olive oil, black olives and paprika.