Ceci beans, also known as garbanzo beans or ceci, are small, drought-resistant, pulse-like seeds, typically pale tan, often speckled or dark brown. They are oval or round in shape, measure 1 to 2 inches long and 1/2 to 1 inch wide, and weigh 1 to 2 ounces. The beans are edible, though typically discoloring upon cooking to a dark reddish-brown color. They are high in nutrients and have a subtle, nutty flavor. They are one of the most commonly consuming dried beans in Morocco and the Levant and form a staple of Mediterranean cuisine, particularly in Italian, Algerian, and Turkish cuisines.
Ceci beans are rich in nutrients and have a low glycemic index (GI), making them a good food for managing blood sugar levels and helping in preventing type 2 diabetes. They are high protein, contain a good balance of essential amino acids, and are also rich in antioxidants like quercetin and flavonoids, making them heart-healthy. They also contain trace amounts of iron, manganese, copper, and zinc. Additionally, they are high in dietary fiber, which aids digestion and promotes healthy bowel movements. The high fiber content and the low glycemic index make them an excellent food source of vitamins, minerals, and antioxidants.
Ceci beans are typically boiled, steamed, or roasted and often used in salads, as a side dish, or in various recipes. They can be soaked and then boiled, which makes them more tender. They are also used to make hummus, a popular Middle Eastern dip made from mashed chickpeas, tahini (sesame seed paste), olive oil, lemon juice, salt, and garlic. They can also be roasted or boiled and used as a snack, served with pita bread or naan to dip into or accompanied by a spread. They are versatile and can be used in many different dishes, making them a nutritious and versatile addition to any diet.
Ceci beans are easy to prepare and cook, making them a great addition to many households. They can be soaked overnight and then boiled or steam for about 20 minutes or until tender. They can also be roasted in the oven at 375°F for about 20-30 minutes. They can be stored in a cool, dry place for up to two years and can be frozen for several months.
Overall, ceci beans are a healthy, versatile legume with a wide range of recipes and uses. They are a great source of protein, fiber, antioxidants, and vitamins. They are also easy to prepare and cook, making them a popular addition to many households.
