High protein diets may help boost your weight loss, notess MayoClinic.com. However, it can get challenging to try to find ways to increase your dietary protein. Chickpeas are a great solution, both high in protein and fiber. A versatile legume, chickpeas can be used to increase protein in a variety of recipes, or on their own, and then stored in the freezer for later use.
Cook chickpeas on their own, or add them to a favorite recipe, such as stir fries or soups. To cook alone, you may lightly fry presoaked or canned chickpeas in a pan with a small amount of olive oil, adding your favorite curry paste or seasonings. Alternatively you can soak dried chickpeas overnight in a pot of water, then boil on the stove until tender. You may also use a pressure cooker for cooking chickpeas, bringing to a boil on high, then turning down to medium-low for about 45 minutes.
Chickpeas may be stored in your freezer using plastic containers or in quart-size, durable freezer bags in your freezer once they are cooked. Simply follow your desired recipe and then allow to cool thoroughly. Separate into your containers in the serving size you desire. Store chickpeas in your freezer for up to six months. To thaw overnight, place in the refrigerator or by using the defrost setting on your microwave. Reheat using your microwave or by transferring to a pot to heat on the stove.
Quick Freezing Beans
Prevent a frozen clump of beans by freezing chickpeas first on a cookie sheet. This method will providing you with frozen chickpeas similar to the frozen vegetables you buy from the grocers. Drain the chickpeas well after cooking and spread in a shallow layer on the cookie sheet. Carefully place the cookie sheet on a flat surface in your freezer. After a few hours, transfer the chickpeas to freezer bags.
Benefits of Freezing
Freezing chickpeas and other healthy meals may make it easier to keep on track with your nutrition goals. Preparing a large batch of chickpeas on the stove and then freezing can help you save time and stick to your healthy eating goals. When you cook up a recipe with chickpeas, or prepare chickpeas on their own, they can be stored in the refrigerator for two to three days. However, freezing them allows you to create convenient precooked meals that can be stored for when you need them.
Chickpeas, or garbanzo beans, provide 269 calories for every cup, with 15 grams of protein, 45 grams of carbohydrates, 4 grams of fat and 12 grams of fiber. Chickpeas are a source of a number of vitamins and nutrients, including 5 milligrams of iron, 80 milligrams of calcium, 477 milligrams of potassium, 276 milligrams of phosphorous, 79 milligrams of magnesium and 2 milligrams of vitamin C.
- Iowa State University Extension and Outreach: Dried Beans, Peas and Lentils Can Help You Save Money
- Purdue University: Cicer arietinum L.
- Utah State University: Cooking with Food Storage Ingredients -- Dry Beans
- National Nutrient Database for Standard Reference: Nutrient data for 16057, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- MayoClinic.com: High-protein diets -- are they safe?
- Simple Daily Recipes: Homecooked Garbanzo Beans or Chickpeas
- NDSU Extension Service: Week 5 -- Time-saving Tips, Menus and Recipes
- Oregon State University Extension: Freezing Fruits and Vegetables
- Recipe4Health: Featured Food -- Chickpeas