{"id":486890,"date":"2021-08-26T22:20:17","date_gmt":"2021-08-26T19:20:17","guid":{"rendered":"https:\/\/www.nutriplanet.org\/2021\/08\/guia-para-germinar-garbanzos\/"},"modified":"2021-08-28T19:18:12","modified_gmt":"2021-08-28T16:18:12","slug":"guia-para-germinar-garbanzos","status":"publish","type":"post","link":"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/","title":{"rendered":"Gu\u00eda para germinar garbanzos: c\u00f3mo remojar, germinar y cocinar garbanzos"},"content":{"rendered":"\n<p class=\"has-background has-very-light-gray-background-color\">Aprende lo sencillo que es germinar garbanzos sin un germinador para<strong> lograr un mejor sabor y obtener los m\u00e1ximos beneficios para tu salud<\/strong>. Usa garbanzos germinados crudos y garbanzos ya cocidos en hummus, curries, guisos, ensaladas y tazones de Buda o refrigerios crudos.<\/p>\n\n<p>Debo admitir que la primera vez que germin\u00e9 garbanzos fue <strong>totalmente accidental<\/strong>. Lo que pas\u00f3 fue que dej\u00e9 los garbanzos ya enjuagados y remojados en el colador durante un d\u00eda (unas 12 horas), porque no tuve tiempo de cocinarlos enseguida. Y s\u00ed, as\u00ed de f\u00e1cil, germinaron, sin ning\u00fan esfuerzo ni equipo sofisticado, es decir, sin germinador o jarra de germinaci\u00f3n. A partir de ese momento, cada vez que tengo tiempo, dejo brotar mis garbanzos antes de cocinarlos.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1365\" height=\"2048\" data-pin-url=\"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/?tp_image_id=11996\" data-pin-description=\"Learn how simple it is to soak, sprout and cook chickpeas or garbanzo beans and get the maximum health benefits and improved flavour. #chickpea #sprouts #howto #healthyfood #sprouting #lowglycemic #candidadiet #candida #veganrecipes\" src=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed.jpg\" alt=\"Garbanzos Germinados\" class=\"wp-image-11996\" srcset=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed.jpg 1365w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-403x604.jpg 403w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-768x1152.jpg 768w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-683x1024.jpg 683w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-37x55.jpg 37w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-750x1125.jpg 750w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-360x540.jpg 360w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-1320x1980.jpg 1320w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-300x450.jpg 300w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3633-Editprocessed-600x900.jpg 600w\" sizes=\"(max-width: 1365px) 100vw, 1365px\" \/><\/figure>\n\n<h3 class=\"wp-block-heading\"><strong>\u00bfPor qu\u00e9 remojar los garbanzos antes de cocinarlos?<\/strong><\/h3>\n\n<p>Definitivamente se necesita remojar los garbanzos o cualquier otra legumbre o grano. El problema con los frijoles secos son los fitatos y otros antinutrientes que inhiben la absorci\u00f3n de minerales y causan malestares estomacales.<\/p>\n\n<p><strong>El remojo y el proceso de germinaci\u00f3n activa las enzimas<\/strong> y disminuye significativamente los niveles de \u00e1cido f\u00edtico. Por lo tanto, con el simple proceso de remojo, aumenta la disponibilidad de vitaminas y minerales.<\/p>\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Sprouted Chickpeas: How to Soak and Sprout Chickpeas\" width=\"750\" height=\"422\" src=\"https:\/\/www.youtube.com\/embed\/miL5HdJH2wc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<p>Siempre remojo mis lentejas, frijoles, granos, nueces y semillas antes de cocinar o comer, porque remojar y germinar:<\/p>\n\n<ul class=\"wp-block-list\"><li>Elimina o, al menos, reduce el \u00e1cido f\u00edtico y los taninos. Cuando el \u00e1cido f\u00edtico se convierte en otras sustancias, es menos probable que se una a otros nutrientes y reduzca su absorci\u00f3n.<\/li><li>Puede reducir los oligosac\u00e1ridos de tipo rafinosa de los frijoles, lo que a su vez puede disminuir los problemas de flatulencia.<\/li><li>Neutraliza las toxinas en el colon, as\u00ed como los inhibidores de enzimas.<\/li><li>Fomenta la producci\u00f3n de enzimas beneficiosas.<\/li><li>Aumenta la disponibilidad de amino\u00e1cidos (prote\u00ednas).<\/li><li>Aumenta la cantidad de vitaminas, especialmente las vitaminas A, C y B.<\/li><li>Reduce el tiempo de cocci\u00f3n, lo que significa una menor p\u00e9rdida de nutrientes solubles en agua debido al menor tiempo de exposici\u00f3n al calor y al agua.<\/li><\/ul>\n\n<p>Inclusive podr\u00edas ir m\u00e1s all\u00e1 y germinar los garbanzos antes de cocinarlos, ya que la germinaci\u00f3n reduce a\u00fan m\u00e1s la carga gluc\u00e9mica (los carbohidratos disminuyen y el contenido de prote\u00ednas y fibra soluble aumenta).<\/p>\n\n<figure class=\"wp-block-image alignnone size-full wp-image-11993\"><img decoding=\"async\" width=\"1365\" height=\"2048\" data-pin-url=\"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/?tp_image_id=11993\" data-pin-description=\"Learn how simple it is to soak, sprout and cook chickpeas or garbanzo beans and get the maximum health benefits and improved flavour. #chickpea #sprouts #howto #healthyfood #sprouting #lowglycemic #candidadiet #candida #veganrecipes\" src=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed.jpg\" alt=\"Garbanzos germinados, c&#xF3;mo remojar, germinar y cocinar garbanzos.\" class=\"wp-image-11993\" srcset=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed.jpg 1365w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-403x604.jpg 403w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-768x1152.jpg 768w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-683x1024.jpg 683w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-37x55.jpg 37w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-750x1125.jpg 750w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-360x540.jpg 360w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-1320x1980.jpg 1320w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-300x450.jpg 300w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3661-Editprocessed-600x900.jpg 600w\" sizes=\"(max-width: 1365px) 100vw, 1365px\" \/><figcaption>Seca los garbanzos germinados y cocidos.<\/figcaption><\/figure>\n<a href=\"https:\/\/go.globalhealingcenter.com\/c\/2204432\/381853\/5534\" id=\"381853\"><img decoding=\"async\" data-pin-nopin=\"nopin\" src=\"https:\/\/cdn.globalhealingcenter.com\/am\/a\/en\/veganzyme-vzm-728x90.gif\" border=\"0\" alt=\"VeganZyme\u00ae is a full-spectrum blend of twenty powerful digestive and systemic enzymes that supports digestion, boosts the immune system, and more.\" width=\"100%\" height=\"90\"\/><\/a>\r\n\n<p class=\"has-background has-very-light-gray-background-color\">VeganZyme es una combinaci\u00f3n de espectro completo de <strong>enzimas poderosas que favorecen la digesti\u00f3n, estimulan el sistema inmune y fomentan el equilibrio funcional<\/strong> en todo el cuerpo. Con VeganZyme la digesti\u00f3n de tu comida se hace m\u00e1s f\u00e1cil y ligera.<\/p>\n\n<p class=\"has-background has-very-light-gray-background-color\"><em>Aclaraci\u00f3n: esta publicaci\u00f3n contiene enlaces de afiliados. Como afiliado de Global Healing gano con las compras efectuadas a trav\u00e9s de esta p\u00e1gina. Por cada compra realizada desde los enlaces de esta publicaci\u00f3n apoyas mi trabajo. Cuidas de tu salud y contribuyes con mi misi\u00f3n al mismo tiempo. \u00a1Gracias!<\/em><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>C\u00f3mo remojar garbanzos<\/strong><\/h2>\n<svg aria-hidden=\"true\" style=\"position: absolute;width: 0;height: 0;overflow: hidden\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<defs>\n<symbol viewbox=\"9 9 46 42\" id=\"wpt-star-full\">\n<path d=\"m46.3 52-14.4-9.5-14.4 9.4L22 35.3 8.7 24.5l17.1-.9 6.2-16 6 16 17.2 1-13.4 10.7z\" \/>\n<\/symbol>\n<\/defs>\n<\/svg>\n<a class=\"button tasty-recipes-print-button tasty-recipes-no-print tasty-recipes-print-above-card\" href=\"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/print\/16190\/\">Print<\/a><span class=\"tasty-recipes-jump-target\" id=\"tasty-recipes-16190-jump-target\" style=\"display:block;padding-top:2px;margin-top:-2px;\"><\/span><div id=\"tasty-recipes-16190\" data-tr-id=\"16190\" class=\"tasty-recipes tasty-recipes-16190 tasty-recipes-display 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<desc>heart solid icon<\/desc><path fill=\"currentColor\" d=\"M462.3 62.6C407.5 15.9 326 24.3 275.7 76.2L256 96.5l-19.7-20.3C186.1 24.3 104.5 15.9 49.7 62.6c-62.8 53.6-66.1 149.8-9.9 207.9l193.5 199.8c12.5 12.9 32.8 12.9 45.3 0l193.5-199.8c56.3-58.1 53-154.3-9.8-207.9z\"><\/path><\/symbol><\/defs><\/svg>\n<header class=\"tasty-recipes-entry-header\" data-tasty-recipes-customization=\"primary-color.background\">\n\t\t\t<div class=\"tasty-recipes-image\">\n\t\t\t<img decoding=\"async\" data-tasty-recipes-customization=\"primary-color.border-color\" width=\"150\" height=\"150\" src=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Sprouted and Cooked Chickpeas\" data-pin-nopin=\"nopin\" data-pin-description=\"Learn how simple it is to soak, sprout and cook chickpeas or garbanzo beans and get the maximum health benefits and improved flavour. #chickpea #sprouts #howto #healthyfood #sprouting #lowglycemic #candidadiet #candida #veganrecipes\" data-pin-url=\"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/?tp_image_id=12000\" \/>\t\t<\/div>\n\t\t<h2 class=\"tasty-recipes-title\" data-tasty-recipes-customization=\"h2-color.color h2-transform.text-transform\">Guide to Sprouted Chickpeas: How to Soak, Sprout and Cook Chickpeas<\/h2>\n\t<hr data-tasty-recipes-customization=\"secondary-color.border-color secondary-color.background-color\">\n\t\t\t<div class=\"tasty-recipes-rating\">\n\t\t\t\t\t\t\t<p><svg aria-hidden=\"true\" style=\"position: absolute;width: 0;height: 0;overflow: hidden\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<defs>\n<symbol viewbox=\"9 9 46 42\" id=\"wpt-star-full\">\n<path d=\"m46.3 52-14.4-9.5-14.4 9.4L22 35.3 8.7 24.5l17.1-.9 6.2-16 6 16 17.2 1-13.4 10.7z\" \/>\n<\/symbol>\n<\/defs>\n<\/svg>\n<span class=\"tasty-recipes-ratings-buttons tasty-recipes-no-ratings-buttons\"\tdata-tr-default-rating=\"0\"\t>\t\t<span class=\"tasty-recipes-rating\" >\t\t<i class=\"checked\" data-rating=\"5\">\t\t\t<span class=\"tasty-recipes-rating-solid\" data-tr-clip=\"0\">\t\t\t\t<svg class=\"tasty-recipes-svg\" width=\"18\" height=\"17\"><use href=\"#wpt-star-full\" \/><\/svg>\t\t\t<\/span>\t\t\t<span class=\"tasty-recipes-screen-reader\">\t\t\t\t5 Stars\t\t\t<\/span>\t\t<\/i>\t<\/span>\t\t<span class=\"tasty-recipes-rating\" >\t\t<i class=\"checked\" data-rating=\"4\">\t\t\t<span class=\"tasty-recipes-rating-solid\" data-tr-clip=\"0\">\t\t\t\t<svg class=\"tasty-recipes-svg\" width=\"18\" height=\"17\"><use href=\"#wpt-star-full\" \/><\/svg>\t\t\t<\/span>\t\t\t<span class=\"tasty-recipes-screen-reader\">\t\t\t\t4 Stars\t\t\t<\/span>\t\t<\/i>\t<\/span>\t\t<span class=\"tasty-recipes-rating\" >\t\t<i class=\"checked\" data-rating=\"3\">\t\t\t<span class=\"tasty-recipes-rating-solid\" data-tr-clip=\"0\">\t\t\t\t<svg class=\"tasty-recipes-svg\" width=\"18\" height=\"17\"><use href=\"#wpt-star-full\" \/><\/svg>\t\t\t<\/span>\t\t\t<span class=\"tasty-recipes-screen-reader\">\t\t\t\t3 Stars\t\t\t<\/span>\t\t<\/i>\t<\/span>\t\t<span class=\"tasty-recipes-rating\" >\t\t<i class=\"checked\" data-rating=\"2\">\t\t\t<span class=\"tasty-recipes-rating-solid\" data-tr-clip=\"0\">\t\t\t\t<svg class=\"tasty-recipes-svg\" width=\"18\" height=\"17\"><use href=\"#wpt-star-full\" \/><\/svg>\t\t\t<\/span>\t\t\t<span class=\"tasty-recipes-screen-reader\">\t\t\t\t2 Stars\t\t\t<\/span>\t\t<\/i>\t<\/span>\t\t<span class=\"tasty-recipes-rating\" >\t\t<i class=\"checked\" data-rating=\"1\">\t\t\t<span class=\"tasty-recipes-rating-solid\" data-tr-clip=\"0\">\t\t\t\t<svg class=\"tasty-recipes-svg\" width=\"18\" height=\"17\"><use href=\"#wpt-star-full\" \/><\/svg>\t\t\t<\/span>\t\t\t<span class=\"tasty-recipes-screen-reader\">\t\t\t\t1 Star\t\t\t<\/span>\t\t<\/i>\t<\/span><\/span><\/p>\n\t\t\t\t\t\t\t\t\t\t<p><span data-tasty-recipes-customization=\"detail-label-color.color\" class=\"rating-label\">No reviews<\/span><\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"tasty-recipes-details\">\n\t\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"author\"><span class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"detail-label-color.color\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\tAuthor:<\/span> <a data-tasty-recipes-customization=\"detail-value-color.color\" class=\"tasty-recipes-author-name\" href=\"https:\/\/www.nutriplanet.org\/author\/nele\/\">Nele Liivlaid<\/a>\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t<\/div>\n\t<\/header>\n\n<div class=\"tasty-recipes-entry-content\">\n\n\t\t<div class=\"tasty-recipes-buttons\">\n\t\t\t\t<div class=\"tasty-recipes-button-wrap\">\n\t\t\t\n<a class=\"button tasty-recipes-print-button tasty-recipes-no-print\" href=\"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/print\/16190\/\" target=\"_blank\" data-tasty-recipes-customization=\"\">\n\t\t\t<svg viewBox=\"0 0 24 24\" class=\"svg-print\" aria-hidden=\"true\"><use xlink:href=\"#tasty-recipes-icon-print\"><\/use><\/svg>\n\t\tPrint Recipe<\/a>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\n\t\t\t<div class=\"tasty-recipes-description\">\n\t\t\t<h3 data-tasty-recipes-customization=\"h3-color.color h3-transform.text-transform\">Description<\/h3>\n\t\t\t<div class=\"tasty-recipes-description-body\" data-tasty-recipes-customization=\"body-color.color\">\n\t\t\t\t<p>Learn how simple it is to sprout chickpeas or garbanzo beans without a sprouter for maximum health benefits and improved flavour. Use raw and cooked sprouted chickpeas in hummus, curries, stews, salads and Buddha bowls or snack on them raw.<\/p>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\n\t\t\t<hr data-tasty-recipes-customization=\"secondary-color.border-color secondary-color.background-color\">\n\t\n\t\t\t<div class=\"tasty-recipes-ingredients\">\n\t\t\t<div class=\"tasty-recipes-ingredients-header\">\n\t\t\t\t<div class=\"tasty-recipes-ingredients-clipboard-container\">\n\t\t\t\t\t<h3 data-tasty-recipes-customization=\"h3-color.color h3-transform.text-transform\">Ingredients<\/h3>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"tasty-recipes-units-scale-container\"><\/div>\t\t\t<\/div>\n\t\t\t<div data-tasty-recipes-customization=\"body-color.color\">\n\t\t\t\t<p><!--INSIDE_INGREDIENTS--><\/p>\n\t\t\t<\/div>\n\t\t\t<div class=\"tasty-recipes-cook-mode\">\n\t<div class=\"tasty-recipes-cook-mode__container\">\n\t\t<label class=\"tasty-recipes-cook-mode__switch\">\n\t\t\t<input type=\"checkbox\" id=\"tasty_recipes_6a1b417dbf5cb_cookmode\">\n\t\t\t<span class=\"tasty-recipes-cook-mode__switch-slider tasty-recipes-cook-mode__switch-round\"\n\t\t\t\tdata-tasty-recipes-customization=\"button-color.background button-text-color.color\"><\/span>\n\t\t<\/label>\n\t\t<label for=\"tasty_recipes_6a1b417dbf5cb_cookmode\">\n\t\t\t<span class=\"tasty-recipes-cook-mode__label\">Cook Mode<\/span>\n\t\t\t<span class=\"tasty-recipes-cook-mode__helper\">\n\t\t\t\tPrevent your screen from going dark\t\t\t<\/span>\n\t\t<\/label>\n\t<\/div>\n<\/div>\n\t\t<\/div>\n\t\n\t\t\t<hr data-tasty-recipes-customization=\"secondary-color.border-color secondary-color.background-color\">\n\t\n\t\t<div class=\"tasty-recipes-instructions\">\n\t\t<div class=\"tasty-recipes-instructions-header\">\n\t\t\t<h3 data-tasty-recipes-customization=\"h3-color.color h3-transform.text-transform\">Instructions<\/h3>\n\t\t\t\t\t<\/div>\n\t\t<div data-tasty-recipes-customization=\"body-color.color\">\n\t\t\t<h4>How to Soak Chickpeas<\/h4>\n<ol>\n<li id=\"instruction-step-1\">First, spread the chickpeas out to remove small stones, debris or damaged beans. Then, rinse them thoroughly under cool running water.<\/li>\n<li id=\"instruction-step-2\">Next, place the chickpeas in a glass bowl and soak in filtered water for 8-12 hours (min 4 hours). The amount of water depends on the volume of the chickpeas. Make sure there is enough water as chickpeas expand to over double their size. If you can, change the water 2 times. Some sources recommend putting the bowl into fridge when soaking longer than 6 hours, but I have always ignored that unless it\u2019s very hot inside.<\/li>\n<li id=\"instruction-step-3\">Optionally, add an acidic medium (1 tablespoon of apple cider vinegar or lemon juice per each cup of dry chickpeas) to soaking water to mimic soil\u2019s acidity. Also to decrease the content of the raffinose family of sugars even further, add baking soda to the soak water (about 1\/16 teaspoon per quart\/litre).<\/li>\n<li id=\"instruction-step-4\">Finally, drain the soaking liquid, and then rinse them with clean water. Now, cook them or continue with sprouting process (both explained below).<\/li>\n<\/ol>\n<h4>How to Quick Soak Chickpeas<\/h4>\n<p>If you don\u2019t plan to sprout the chickpeas, you may also quick soak them. Here\u2019s what you should do:<\/p>\n<ol>\n<li id=\"instruction-step-5\">First, add chickpeas to a saucepan along with water and boil them for 5 minutes.<\/li>\n<li id=\"instruction-step-6\">Then, turn off the heat and let them soak for 1-2 hours at which point they\u2019d be ready to be cooked.<\/li>\n<\/ol>\n<h4>How to Sprout Chickpeas<\/h4>\n<ol>\n<li id=\"instruction-step-7\">Start by soaking the chickpeas for 8-12 hours as per instructions above.<\/li>\n<li id=\"instruction-step-8\">Rinse and drain the soaked chickpeas and leave them in the sieve over a bigger bowl. Cover with clean cloth. Spread them out as much as you can to let the air flowing and prevent mould developing.<\/li>\n<li id=\"instruction-step-9\">Stir as well as rinse and drain the chickpeas several times daily until visible sprouts (that look like white tails) emerge from the chickpeas. It\u2019ll take about 12 hours.<\/li>\n<li id=\"instruction-step-10\">When the sprouts have grown into desired length, store them in sealed container in fridge for later use.<\/li>\n<\/ol>\n<h4>How to Cook Sprouted Chickpeas<\/h4>\n<ol>\n<li id=\"instruction-step-11\">If you\u2019re cooking soaked and not sprouted chickpeas, skim off any skins that floated to the surface while soaking, drain the soaking liquid and then rinse them with clean water.<\/li>\n<li id=\"instruction-step-12\">Next, for extra flavour and better digestibility, add a bay leaf and a small piece of kombu seaweed on the bottom of a saucepan. That\u2019s totally optional, but I strongly suggest doing the bay leaf at least. For maximum flavour and benefits, make sure you use organic bay leaf that is intact. I\u2019ve also tried using the conventional bay leaves and found that the difference (in terms of flavour) is incomparable.<\/li>\n<li id=\"instruction-step-13\">Then, pour in the sprouted chickpeas (or soaked) and add filtered water. The liquid should be about 5 cm (2 inches) above the top of the garbanzo beans. If you want your chickpeas to become extra mushy, add a bit of baking soda to boiling water<\/li>\n<li id=\"instruction-step-14\">Bring them to a boil, and then reduce the heat to simmer. Skim off the foam that develops in the first 10-15 minutes. I prefer to leave the chickpeas simmer without lid to avoid the water to boil over. The chickpeas will be tender in 1-1.5 hours. If the chickpeas are still hard, extend the cooking time. Should too much water evaporate, boil some more in the kettle and pour into the pot.<\/li>\n<\/ol>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\t\t\n\t\n\t\t\t<div class=\"tasty-recipes-notes\" data-tasty-recipes-customization=\"secondary-color.background-color\">\n\t\t\t<h3 data-tasty-recipes-customization=\"h3-color.color h3-transform.text-transform\">Notes<\/h3>\n\t\t\t<div class=\"tasty-recipes-notes-body\" data-tasty-recipes-customization=\"body-color.color\">\n\t\t\t\t<p>Read about cautions with kombu seaweed from my <a href=\"https:\/\/www.nutriplanet.org\/2019\/01\/vegan-lentil-loaf-gluten-free\/\">Lentil Loaf post<\/a>.<\/p>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\n\t\n\t\n\t\n\t\t\t\t<div class=\"tasty-recipes-nutrition\">\n\t\t\t<h3 data-tasty-recipes-customization=\"h3-color.color h3-transform.text-transform\">Nutrition<\/h3>\n\t\t\t<ul>\n\t\t\t\t\t\t\t\t\t<li><strong class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"body-color.color\">Serving Size:<\/strong> <span data-tasty-recipes-customization=\"body-color.color\" class=\"tasty-recipes-serving-size\">100g, 3.5oz<\/span><\/li>\n\t\t\t\t\t\t\t\t\t<li><strong class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"body-color.color\">Calories:<\/strong> <span data-tasty-recipes-customization=\"body-color.color\" class=\"tasty-recipes-calories\">178 kcal<\/span><\/li>\n\t\t\t\t\t\t\t\t\t<li><strong class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"body-color.color\">Sodium:<\/strong> <span data-tasty-recipes-customization=\"body-color.color\" class=\"tasty-recipes-sodium\">8mg<\/span><\/li>\n\t\t\t\t\t\t\t\t\t<li><strong class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"body-color.color\">Fat:<\/strong> <span data-tasty-recipes-customization=\"body-color.color\" class=\"tasty-recipes-fat\">4g<\/span><\/li>\n\t\t\t\t\t\t\t\t\t<li><strong class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"body-color.color\">Carbohydrates:<\/strong> <span data-tasty-recipes-customization=\"body-color.color\" class=\"tasty-recipes-carbohydrates\">24g<\/span><\/li>\n\t\t\t\t\t\t\t\t\t<li><strong class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"body-color.color\">Fiber:<\/strong> <span data-tasty-recipes-customization=\"body-color.color\" class=\"tasty-recipes-fiber\">3g<\/span><\/li>\n\t\t\t\t\t\t\t\t\t<li><strong class=\"tasty-recipes-label\" data-tasty-recipes-customization=\"body-color.color\">Protein:<\/strong> <span data-tasty-recipes-customization=\"body-color.color\" class=\"tasty-recipes-protein\">10g<\/span><\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\n\t\n\t<footer class=\"tasty-recipes-entry-footer\" data-tasty-recipes-customization=\"primary-color.background\">\n\t\t<div class=\"tasty-recipes-footer-content\">\n\t\t\t\t\t\t\t\t\t\t\t\t<svg viewBox=\"0 0 24 24\" class=\"svg-instagram\" aria-hidden=\"true\" data-tasty-recipes-customization=\"footer-icon-color.color\"><use xlink:href=\"#tasty-recipes-icon-instagram\"><\/use><\/svg>\n\t\t\t\t\t\t\t\t\t\t<div class=\"tasty-recipes-footer-copy\">\n\t\t\t\t<h3 data-tasty-recipes-customization=\"footer-heading-color.color h3-transform.text-transform footer-heading.innerText\">Did you make this recipe?<\/h3>\n\t\t\t\t<div data-tasty-recipes-customization=\"footer-description-color.color footer-description.innerHTML\"><p>Share a photo and tag us \u2014 we can&#8217;t wait to see what you&#8217;ve made!<\/p><\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/footer>\n<\/div>\n\n\n<\/div><a href=\"https:\/\/go.globalhealingcenter.com\/c\/2204432\/791964\/5534\" id=\"791964\"><img decoding=\"async\" data-pin-nopin=\"nopin\" src=\"\/\/a.impactradius-go.com\/display-ad\/5534-791964\" border=\"0\" alt=\"\" width=\"100%\" height=\"90\"\/><\/a>\r\n\n<p class=\"has-background has-very-light-gray-background-color\">El zinc es un mineral esencial que <strong>fortalece el sistema inmunol\u00f3gico, el sistema digestivo y es de gran ayuda para el crecimiento y el desarrollo celular<\/strong> y m\u00e1s. Esta f\u00f3rmula l\u00edquida y org\u00e1nica, certificada, contiene zinc derivado de las hojas de guayaba, mejorado con minerales traza energizados para una mayor biodisponibilidad.&#13;\n&#13;\n\u00a0<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Beneficios de los garbanzos germinados<\/strong><\/h3>\n\n<p>Como todas las dem\u00e1s legumbres, los cereales, frutos secos y las semillas, tambi\u00e9n los garbanzos contienen inhibidores de enzimas que interrumpen la absorci\u00f3n de vitaminas y minerales y provocan malestares estomacales. Por lo tanto, es recomendable, al menos, remojarlos para hacerlos m\u00e1s digeribles.<\/p>\n\n<p>Sin embargo, la germinaci\u00f3n te lleva a un nivel completamente nuevo, ya que los brotes usan los almidones para crecer, esto disminuye la carga gluc\u00e9mica de los garbanzos o cualquier otra legumbre o grano. Por lo tanto, el proceso de germinaci\u00f3n es beneficioso para cualquier persona que luche contra el crecimiento excesivo de C\u00e1ndida o las fluctuaciones del az\u00facar en sangre.<\/p>\n\n<figure class=\"wp-block-image alignnone size-full wp-image-12002\"><img loading=\"lazy\" decoding=\"async\" width=\"1365\" height=\"2048\" data-pin-url=\"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/?tp_image_id=12002\" data-pin-description=\"Learn how simple it is to soak, sprout and cook chickpeas or garbanzo beans and get the maximum health benefits and improved flavour. #chickpea #sprouts #howto #healthyfood #sprouting #lowglycemic #candidadiet #candida #veganrecipes\" src=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed.jpg\" alt=\"Garbanzos cocidos y germinados\" class=\"wp-image-12002\" srcset=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed.jpg 1365w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-403x604.jpg 403w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-768x1152.jpg 768w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-683x1024.jpg 683w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-37x55.jpg 37w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-750x1125.jpg 750w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-360x540.jpg 360w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-1320x1980.jpg 1320w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-300x450.jpg 300w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3650-Editprocessed-600x900.jpg 600w\" sizes=\"(max-width: 1365px) 100vw, 1365px\" \/><figcaption>Agrega algas kombu para dar un impulso mineral adicional y para facilitar la digesti\u00f3n.<\/figcaption><\/figure>\n\n<p><strong>Los garbanzos son ricos en ciertos minerales y macronutrientes.<\/strong> Concretamente:<\/p>\n\n<ul class=\"wp-block-list\"><li>son una excelente fuente de molibdeno;<\/li><li>de manganeso, \u00e1cido f\u00f3lico y cobre;<\/li><li>tambi\u00e9n son fuente de fibra, f\u00f3sforo, prote\u00ednas, hierro y zinc.<\/li><\/ul>\n\n<p>La fibra de los garbanzos es, en su mayor\u00eda, insoluble y se convierte en \u00e1cidos grasos de cadena corta en el intestino grueso, lo que proporciona apoyo al tracto digestivo.<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Usos de los garbanzos germinados crudos y cocidos<\/strong><\/h3>\n\n<ul class=\"wp-block-list\"><li>Son un excelente snack, rico en prote\u00ednas, tanto los garbanzos crudos como los cocidos.<\/li><li>Los garbanzos germinados crudos se pueden mezclar en un delicioso hummus crudo con tahini, pimienta negra, un poco de sal del Himalaya y especias \/ hierbas. Lo mismo se puede hacer con los garbanzos cocidos.<\/li><li>Agrega garbanzos germinados crudos o cocidos a ensaladas, tazones de Buda, sopas, guisos, salteados.<\/li><li>Use garbanzos germinados cocidos en cualquier receta que requiera garbanzos cocidos. Por ejemplo, <strong>ensalada vegana de huevo <\/strong>(<a href=\"https:\/\/www.nutriplanet.org\/2019\/02\/vegan-egg-salad-sandwich\/\" target=\"_blank\" rel=\"noopener\">Vegan Egg Salad<\/a>), <strong>falafel de garbanzos al horno <\/strong>(<a href=\"https:\/\/www.nutriplanet.org\/2019\/01\/baked-vegan-falafel-recipe\/\" target=\"_blank\" rel=\"noopener\">Baked Chickpea Falafel<\/a>) y <strong>curry de garbanzos <\/strong>(<a href=\"https:\/\/www.nutriplanet.org\/2019\/01\/vegan-chickpea-curry\/\" target=\"_blank\" rel=\"noopener\">Chickpea Curry<\/a>).<\/li><li>Haz mi <strong>tortilla vegana<\/strong> (<a href=\"https:\/\/www.nutriplanet.org\/2019\/03\/vegan-omelette-sprouted-chickpeas\/\" target=\"_blank\" rel=\"noopener\">Vegan Omelette<\/a>) con garbanzos germinados crudos.<\/li><\/ul>\n\n<p><em>Fuentes:<\/em>&#13;\n&#13;\n<a href=\"https:\/\/nutritionfacts.org\/questions\/does-adding-baking-soda-to-soaking-beans-reduce-raffinose\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nutritionfacts.org<\/a>&#13;\n<a href=\"http:\/\/whfoods.com\/genpage.php?tname=foodspice&amp;dbid=58\" target=\"_blank\" rel=\"noopener noreferrer\">WHFoods<\/a><\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"2048\" data-pin-url=\"https:\/\/www.nutriplanet.org\/es\/2021\/08\/guia-para-germinar-garbanzos\/?tp_image_id=12006\" data-pin-description=\"Learn how simple it is to soak, sprout and cook chickpeas or garbanzo beans and get the maximum health benefits and improved flavour. #chickpea #sprouts #howto #healthyfood #sprouting #lowglycemic #candidadiet #candida #veganrecipes\" src=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas.jpg\" alt=\"Garbanzos cocidos y germinados\" class=\"wp-image-12006\" srcset=\"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas.jpg 730w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-215x604.jpg 215w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-365x1024.jpg 365w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-20x55.jpg 20w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-300x842.jpg 300w, https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-600x1683.jpg 600w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Aprende lo sencillo que es germinar garbanzos sin un germinador para lograr un mejor sabor y obtener los m\u00e1ximos beneficios para tu salud. Usa garbanzos germinados crudos y garbanzos ya cocidos en hummus, curries, guisos, ensaladas y tazones de Buda o refrigerios crudos. Debo admitir que la primera vez que [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11990,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11210,11219,11235],"tags":[11215,11218,11211,11237,11236,11214,11217,11229,11225],"class_list":["post-486890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-estilo-de-vida-basado-en-plantas","category-recetas","category-recetas-para-candida","tag-bajo-en-grasa","tag-bajo-indice-glucemico","tag-como","tag-merienda","tag-sin-aceite","tag-sin-gluten","tag-sin-granos","tag-sin-mani","tag-sin-nueces"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.1 (Yoast SEO v26.1.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Garbanzos germinados 101: C\u00f3mo remojar, Germinar y Cocinar |<\/title>\n<meta name=\"description\" content=\"Aprende lo sencillo que es germinar garbanzos sin un germinador para lograr un mejor sabor y obtener los m\u00e1ximos beneficios para tu salud. 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I hope you enjoy my whole food plant-based recipes and practical tips!","sameAs":["https:\/\/www.nutriplanet.org","https:\/\/www.facebook.com\/nutriplanet.health.hub","https:\/\/www.instagram.com\/thenutriplanet\/","https:\/\/www.pinterest.com\/nutriplanet\/","https:\/\/x.com\/thenutriplanet","https:\/\/www.youtube.com\/channel\/UCG0mgoKaw8J8OZ6ja3VzedQ","https:\/\/nutriplanet.tumblr.com\/"],"url":"https:\/\/www.nutriplanet.org\/es\/author\/nele\/"}]},"og_video":"https:\/\/www.youtube.com\/embed\/miL5HdJH2wc","og_video_type":"text\/html","og_video_duration":"106","og_video_width":"480","og_video_height":"270","ya_ovs_adult":"false","ya_ovs_upload_date":"2021-08-26T19:20:17+00:00","ya_ovs_allow_embed":"true"},"jetpack_featured_media_url":"https:\/\/www.nutriplanet.org\/wp-content\/uploads\/2019\/03\/Sprouted-Chickpeas-3634-Editprocessed.jpg","jetpack-related-posts":[],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/posts\/486890","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/comments?post=486890"}],"version-history":[{"count":0,"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/posts\/486890\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/media\/11990"}],"wp:attachment":[{"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/media?parent=486890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/categories?post=486890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutriplanet.org\/es\/wp-json\/wp\/v2\/tags?post=486890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}