I love finding a "new food", even if retrospectively I feel like the last person in the universe to "discover it"! :-) :-)
I recently started trying recipes from the book Vegan Lunch Box by Jennifer McCann. I saw her recipe for "Cheesy Roasted Chickpeas" and thought I would try it since it was new to me, sounded tasty, was quick and easy, and I already had some cooked garbanzo beans in my freezer. (I always cook up a whole bag of dried garbanzo beans and freeze them in 1 cup portions to have on hand to quickly make my own hummus.)
Now I see that there are recipes for oven-roasting garbanzo beans (chick peas is just another term for garbanzo beans) ALL OVER the internet! They are basically all the same technique, but I will always fondly remember this wonderful cookbook for introducing me to them.
Here is the game plan:
• 1-15 ounce can of garbanzo beans, drain and rinse (or use any amount of pre-cooked garbanzo beans, thawed if they were frozen like mine)
• 1 Tbsp. canola or olive oil
• 1-2 teaspoons seasonings to taste (choose anything like curry, Italian seasonings, nutritional yeast flakes, cayenne pepper)
• 1/4 teaspoon salt, or to taste (or omit)
• Toss all together in a medium bowl.
• Spread on a cookie sheet lined with parchment paper or non-stick spray.
• Roast for 30 minutes at 400 degree F, stirring once in a while until golden brown and just crispy.
• Cool and store in an airtight container.
These are SO good that it will be hard to not eat them all in one sitting. I do think the GI effects of doing so might be noticed, even in someone like me whose GI system has adjusted quite well to consuming beans or legumes on a daily basis. :-) :-)
One of my food and nutrition goals is to consume one serving of beans or legumes on a daily basis (~1/2 cup cooked, drained) as a very good source of protein, fiber, folate, magnesium, potassium, plus other vitamins, minerals, and health-promoting phytochemicals too numerous to count.
Toss a large handful into a salad like I did earlier this week or mix some into a salad like chicken salad (stretch that chicken with more beans) or even Waldorf salad. Or if you portion them out to maybe a 1/2 cup serving, enjoy them with some dried fruit for a tasty, filling, and healthy afternoon snack.
Ending with a succinct, indeed graceful, grace:
Bless our hearts
To hear in the
Breaking of bread
The song of the universe.
~~ Father John Giuliani
Diana Dyer, MS, RD