Why I Love Garbanzo Beans (Chickpeas)

• They are inexpensive and easy to find. Buy them dried or canned.
• They are versatile. They can be used in soup, stew, chili, on salads, tossed with pasta, added to sauces, made into hummus….or roasted.
• They are a very good source of folic acid, fiber & manganese. Also rich in the minerals iron, copper, zinc, and magnesium.
• They are also a good source of protein.
• They are low glycemic….good for insulin resistant and people with diabetic conditions.
• OH….AND THEY TASTE GOOD!!!!!!

What I do with them…

HUMMUS

I am a huge fan of Hummus – I make my own using this basic recipe. You can play with a basic recipe to create many versions.  I also like a sundried tomato hummus, as well as a pesto hummus which is the addition of fresh basil! Get creative…the most creative I have been was a pumpkin hummus.   I use hummus as a dip with veggies, as a spread on rice cakes or wraps, and add into sauces for added fiber and protein! 

Ingredients:

• 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
• 2 garlic cloves, crushed
• 1/2 cup water
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation:

Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

ROASTED CHICKPEAS

A delicious, low-fat, high-fiber snack that is a great crunchy alternative to the high fat, high calorie chips and snacks out there.  I love these for munching, but also a perfect on-the-go snack, and great for the kids!  I must say...these are slightly addicting...just a fair warning!

About 1/2 cup per person. This recipe will yield about 6 servings.

NOTES:

• You can use regular olive oil or flavored. Roasted garlic oil is great.
• If you are going sweet you might want to add a bit of honey before roasting.
• You can also toss them with some hot sauce if you want them spicy.
• Some seasonings to consider: Black Pepper, Rosemary, Smoked Paprika, Oregano, Curry Powder, Chili Powder, Cinnamon, Nutmeg, Ground Ginger, Ground Mustard, Cayenne, etc.

Ingredients:

• 3 cups cooked chickpeas, or 2 15-ounce cans of beans, drained and rinsed.  Pat DRY with towel.
• 1 T canola or olive oil to lightly coat, or nonstick cooking spray
• Seasonings: I like sea salt and rosemary

Preparation:

Preheat oven to 425˚F.  Spread chickpeas on a baking sheet in a single layer.  Dry roast them for about 20 minutes.  Stir them to avoid sticking and add a little oil and the spices at this time. Bake for another 10-20 minutes until golden brown and crunchy.  Let them cool completely before serving. They get much crunchier after they cool. Store in an airtight container at room temperature.

Chickpeas pack a lot of nutrients and are a great snack arsenal to have at the ready!

Until next time…Be Well.

Jen