Published January 26, 2012 | 
Hummus nutrition facts
A Word about Chickpeas, a main ingredient in Hummus
Chickpeas come in two varieties, Desi and Kabuli. Desi are small legumes with dark, rough coats which are grown mostly in India, northern Africa and Mexico. Kabuli are larger, light colored legumes with a smoother coat. Kabuli are the most commonly grown variety in the United States and southern Europe, and are also cultivated in India. Canned Garbanzo [Spanish] or Ceci [Italian] beans are Kabuli Chickpeas.Cooking chickpeas is simple. There are optional methods, which vary in terms of time and convenience. Research has also discovered a soaking method which will reduce intestinal gas without destroying the protein and fiber benefits of eating beans. All cooking methods require two steps: soaking and cooking.One cup of dry chickpeas will yield about 2 cups cooked. Legumes come to us directly from the field without any processing, so begin by sorting dried beans to remove any pebbles, dirt or bad beans. It is easiest to do this in a light colored lasagna or cake pan. Rinse the beans and place in a pot.Slow SoakIn a large pot with a tight fitting lid place desired quantity of beans. Add 2 cups of water for each cup of beans. Put the pot in your refrigerator and soak while you are at work, for beans to cook that evening. You can also soak overnight to cook for breakfast, or put into a crockpot to cook all day for a delicious dinner. Soak at least 6 hours.Quick SoakIn a large pot with a tight fitting lid place desired quantity of beans. Add 2 cups of water for each cup of beans. Bring the pot to a boil, boil for 2-3 minutes and turn off the heat.
Let the beans soak for 1 hour.Reduce Gas SoakIn a large pot with a tight fitting lid place desired quantity of beans. Add 2 cups of water for each cup of beans. Bring the pot to a boil, boil for 2-3 minutes and turn off the heat. Soak the beans at room temperature overnight, or for at least 8 hours. Most of the sugars which cause gas will now be in the soaking water, so rinse thoroughly before cooking.Stove CookIf you do not have problems with legumes causing gas, keep the chickpeas in their soaking liquid. Add enough more water so that there is twice as much water as beans. Bring to a boil, and turn down to a simmer. Cook chickpeas for 2.5 to 3 hours. Chickpeas are done when you can easily smash one between your thumb and forefinger.If you are adding salt or acids [lemon juice, vinegar, or tomato paste] add near the end of cooking or the chickpeas will be tough. Do not use baking soda to soften the beans. It is not necessary, and adds 160 mg of unnecessary sodium to your food.Slow Cooker CookThis is my favorite method to cook beans of all types, including Chickpeas. Use a medium or large crockpot. Pre-soak the beans. It is easy to pre-soak them overnight in the crock. If you do not have problems with legumes causing gas, keep the chickpeas in their soaking liquid, or rinse them of you prefer. Be sure to cover the beans with 2 cups of water per cup of beans. Cooking chickpeas on High for 4 hours will yield the best results, but if you put them to cook in the morning for dinner that evening, cooking on Low for 8-10 hours works just fine.Storing cooked Chickpeas:You can store chickpeas in the refrigerator in their cooking liquid for up to two days. You can also freeze cooked chickpeas and use later as additions to soups and stews.
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