Without a doubt one of the most unattractive beans we eat is the garbanzo. You have to ignore this legume’s looks, however, because it is delicious when cooked and added to salads, made into that great hummus dip, and used in other ways in our diet.
Garbanzo beans are a good source of protein – one cup can supply approximately a quarter of your daily protein requirements. Pair them with a whole grain for protein that compares with meat or dairy and with no saturated fat, that’s makes for a great nutritional value.
Gabanzos are rich in soluble and insoluble fiber – that cup of garbanzo beans equals half the recommended amount of your daily fiber needs. They’re a good source of iron, folate and manganese which aids the body’s antioxidant efforts.
Now, let’s turn these ugly beans into delicious garbanzo bean sprouts with even more nutrition.
How to Sprout Garbanzo Beans
Soak a cup or cup and a half of beans in a mason jar overnight. Be sure to use enough water to keep the beans covered with water even as they begin to swell up and begin with water that is just warm. Don’t start out with hot water or really cold water. You want to use room temperature water to soak the beans so not to overheat the bean or slow the germination process with cold water.
Use a piece of cheesecloth or a store-bought screen placed underneath the screw on lid of your canning jar to hold your beans in. This porous cloth or screen will allow you to drain the bean’s soaking water and later to rinse the beans several times a day.