Roasted garbanzo beans-A healthy-eater's DREAM SNACK!!!!!!
As a mom, I try to eat right, exercise, and get enough sleep (yadda,
yadda, yadda). Usually I only accomplish those three things about 60% of
the time, and usually not simultaneously. I am always on the hunt for
some kind of snack food that is high on energy and nutrients and low on
fat. If you are a health-minded individual then to you know how
challenging this goal can be. We have, in the USA, sold our very souls
to the gods of convenience, and the big food giants. We Americans love
our crunchy, salty, soul-satisfying snacks more than any other culture. I
am guilty of this love too. What's a mom to do?
After all, it's very easy to just grab a bag of chips, pretzels, etc...when you are busy running errands, taking to precious cargo to soccer, karate, playdates: well-you know!
So the other day, someone I know posted a recipe to Pinterest (I freakin' love that site), that is easy, healthy, delicious, and inexpensive to make. You can make it in big batches and store it in baggies. The best part? There is more than one best part: this is delicious, and nutrient rich, and vegetarian-friendly. The only real drawback is that there is sodium content, but it's a SNACK! Use a little discretion and you'll have not worries.
I did quite a bit of tweaking from the original recipe at "Being Vegan Eats", but the end result is still just as yummy! What is this magic snack? Here is the answer...
Spicy Garbanzo Snack
1 15.5 oz. can of Chickpeas/Garbanzo Beans
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. smoked paprika
dash of cayenne (strictly optional)
olive oil (and an OPTIONAL Tbs. of lime juice), for coating chickpeas
If you are feeling lazy: 1 tsp. Lawry's Season salt, and 1 tsp. smoked paprika instead of above!
Pre-heat oven to 300 degrees
Drain, rinse and pat dry the Chickpeas
In medium sized bowl, toss Chickpeas in olive oil (and lime juice if your using it)
Add spices, coat Chickpeas thoroughly, spread out on a parchment lined sheet pan
Place in the oven for 60-75 minutes.
Stir them around every so often to ensure proper browning.
Remove from oven and let cool entirely before eating. You can store them in a zip top bag. If you need to re-crisp them, simply microwave the desired amount for 30-45 seconds. Allow to cool, and dig in!
I keep a little travel container in my car full of these little gems for when I am out running errands all day, and need a pick-me-up!
This chart graphically details the %DV that a serving of Garbanzo beans (chickpeas) provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Garbanzo beans (chickpeas) can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Garbanzo beans (chickpeas), featuring information over 80 nutrients, can be found under the Food Rating System Chart.
After all, it's very easy to just grab a bag of chips, pretzels, etc...when you are busy running errands, taking to precious cargo to soccer, karate, playdates: well-you know!
So the other day, someone I know posted a recipe to Pinterest (I freakin' love that site), that is easy, healthy, delicious, and inexpensive to make. You can make it in big batches and store it in baggies. The best part? There is more than one best part: this is delicious, and nutrient rich, and vegetarian-friendly. The only real drawback is that there is sodium content, but it's a SNACK! Use a little discretion and you'll have not worries.
I did quite a bit of tweaking from the original recipe at "Being Vegan Eats", but the end result is still just as yummy! What is this magic snack? Here is the answer...
Spicy Garbanzo Snack
1 15.5 oz. can of Chickpeas/Garbanzo Beans
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. smoked paprika
dash of cayenne (strictly optional)
olive oil (and an OPTIONAL Tbs. of lime juice), for coating chickpeas
If you are feeling lazy: 1 tsp. Lawry's Season salt, and 1 tsp. smoked paprika instead of above!
Pre-heat oven to 300 degrees
Drain, rinse and pat dry the Chickpeas
In medium sized bowl, toss Chickpeas in olive oil (and lime juice if your using it)
Add spices, coat Chickpeas thoroughly, spread out on a parchment lined sheet pan
Place in the oven for 60-75 minutes.
Stir them around every so often to ensure proper browning.
Remove from oven and let cool entirely before eating. You can store them in a zip top bag. If you need to re-crisp them, simply microwave the desired amount for 30-45 seconds. Allow to cool, and dig in!
I keep a little travel container in my car full of these little gems for when I am out running errands all day, and need a pick-me-up!
What's New and Beneficial about Garbanzo Beans
PLEASE click the hyperlink above for the full article.- There's now direct evidence about garbanzo beans and appetite! Participants in a recent study reported more satisfaction with their diet when garbanzo beans were included, and they consumed fewer processed food snacks during test weeks in the study when garbanzo beans were consumed. They also consumed less food overall when the diet was supplemented with garbanzo beans.
- Garbanzo beans (like most legumes) have long been valued for their fiber content. Two cups provide the entire Daily Value! But the research news on garbanzos and fiber has recently taken us one step further by suggesting that the fiber benefits of garbanzo beans may go beyond the fiber benefits of other foods. In a recent study, two groups of participants received about 28 grams of fiber per day. But the two groups were very different in terms of their food sources for fiber. One group received dietary fiber primarily from garbanzo beans. The other group obtained dietary fiber from entirely different sources. The garbanzo bean group had better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides.
- In some parts of the world (for example, parts of India), garbanzo beans are eaten daily in large amounts and on a year-round basis. But a recent study has shown that we can obtain health benefits from garbanzo beans even when we eat much smaller amounts over a much shorter period of time. In this study, it took only one week of garbanzo bean consumption to improve participants' control of blood sugar and insulin secretion. Equally important, only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits.
- Garbanzos are a food you definitely want to keep on your "digestive support" list—especially if you are focusing on the colon. Between 65-75% of the fiber found in garbanzo beans is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine (colon). Recent studies have shown that garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the SCFAs made from garbanzo fibers can help lower your risk of colon problems, including your risk of colon cancer.
- Most garbanzo beans found in the grocery (especially canned garbanzos) are cream-colored and relatively round. This type of garbanzo bean is called the "kabuli-type." Worldwide, there's a far more common type of garbanzo bean called the "desi-type." This second type of garbanzo bean is about half the size of cream-colored type we're accustomed to seeing in the grocery, and it's more irregular in shape. The color is also different—varying from light tan to black. Researchers have recently determined that many of the antioxidants present in garbanzo beans are especially concentrated in the outer seed coat that gives the beans their distinctive color. Darker-colored "desi-type" garbanzo beans appear to have thicker seed coats and greater concentrations of antioxidants than the larger and more regularly shaped cream-colored garbanzos that are regularly found at salad bars and in canned products. Of course, it is important to remember that antioxidants can be found in both types of garbanzo beans and you'll get great health benefits from both types. But if you have previously shied away from darker-colored or irregularly-shaped garbanzo beans, we want to encourage you to reconsider and to enjoy all types of garbanzo beans, including the darker-colored and irregularly-shaped ones.
WHFoods Recommendation
Many public health organizations—including the American Diabetes Association, the American Heart Association, and the American Cancer Society—recommend legumes as a key food group for preventing disease and optimizing health. The 2005 Dietary Guidelines for Americans developed by the U.S. Department of Health and Human Services (USDHHS) and the U.S. Department of Agriculture (USDA) recommends 3 cups of legumes per week (based on a daily intake of approximately 2,000 calories). Because 1 serving of legumes was defined as 1/2 cup (cooked), the Dietary Guidelines for Americans come very close to this as they recommend of 1/2 cup of cooked legumes on a daily basis. Based on our own research review, we believe that 3 cups of legumes per week is a very reasonable goal for support of good health. However, we also believe that optimal health benefits from legumes may require consumption of legumes in greater amounts. This recommendation for greater amounts is based upon studies in which legumes have been consumed at least 4 days per week and in amounts falling into a 1-2 cup range per day. These studies suggest a higher optimal health benefit level than the 2005 Dietary Guidelines: instead of 3 cups of weekly legumes, 4-8 cups would become the goal range. Remember that any amount of legumes is going to make a helpful addition to your diet. And whatever weekly level of legumes you decide to target, we definitely recommend inclusion of garbanzo beans among your legume choices. You will find that many of our recipes containing beans gives you the choice between using home cooked beans and canned beans. If you are in a hurry canned beans can be a healthy option. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned garbanzo beans and those you cook yourself. However there may be some concern over the BPA content of canned products. To find out if the cans of your favorite canned beans are lined with BPA, you will need to contact the manufacturer. Your best bet to avoid BPA is to factor in a little more time to your meal preparation process and prepare beans yourself. See Healthiest Way of Cooking Garbanzo Beans below.
Garbanzo Beans, cooked
1.00 cup
(164.00 grams)
1.00 cup
(164.00 grams)
Calories: 269
GI: low
GI: low
NutrientDRI/DV
molybdenum273.3%
manganese84.5%
folate70.5%
copper64.4%
fiber49.8%
phosphorus39.3%
protein29%
iron26.3%
zinc22.8%
This chart graphically details the %DV that a serving of Garbanzo beans (chickpeas) provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Garbanzo beans (chickpeas) can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Garbanzo beans (chickpeas), featuring information over 80 nutrients, can be found under the Food Rating System Chart.
- Health Benefits
- Description
- History
- How to Select and Store
- Tips for Preparing and Cooking
- How to Enjoy
- Individual Concerns
- Nutritional Profile
- References
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