It’s Wednesday afternoon and you have just come home from work (or clocked out of work if you are living that work from home life). You are craving something salty, and dinner is not ready.
Now, you are planning to cook something healthy and satisfying for dinner - you are on a website that is dedicated to that, after all - but that may take a while and you want something quick to munch on right now. So, what do you grab?
Chips?
Popcorn?
Pretzels?
OR
Chickpeas?
While having any of the first three options on a given day is just fine, there is another less common but totally satisfying option out there for satisfying salt cravings, and that’s roasted garbanzos!
Roasted, seasoned, crispy garbanzos are a surprisingly crunchy and delicious snack that satisfies salt cravings while also providing a healthy dose of fiber and phytonutrients. Furthermore, all of the ingredients are likely to be things you already have in your cabinet, so you will very likely be able to make it without having to plan ahead.
I highlighted the health benefits of garbanzos in my previous recipe post for (Almost) Curry Garbanzo Stew, so I will go ahead and include that info here!
Ingredient/Nutrient Spotlight: Garbanzos (Chickpeas)
Chickpeas, like other legumes, are a rich source of insoluble fiber, vitamins, minerals, protein, and phytonutrients. Fiber intake is notoriously low in this country. Given that eating enough fiber is key for maintaining a healthy gut microbiome and reducing chronic disease risk, eating more chickpeas just for the fiber boost is an excellent idea.
Data from studies conducted in both animals and humans demonstrate that adding chickpeas to the diet may help to reduce levels of “bad cholesterol” (low-density lipoprotein cholesterol) and improve the ratio of “bad cholesterol” to “good cholesterol (high-density lipoprotein cholesterol),” which in turn may help to lower cardiovascular disease risk.
Chickpeas are also a source of isoflavones, primarily biochanin A and formononetin. Based on results from animal studies, biochanin A can lower oxidative stress by increasing the amount of endogenous antioxidant enzymes in the body. In other words, it helps to strengthen the ability of the organism (i.e. the rats in this study, and hopefully us humans too) to reduce oxidative stress. Additionally, biochanin A may help to prevent the activation of pro-inflammatory biochemical pathways in favor of ones that promote reduced inflammation and plaque formation, as well as better endothelial function.
Now, on to the recipe!
This recipe makes 4 servings.
Ingredients:
1 16 ounce can garbanzos, drained and patted dry
3 tablespoons olive oil
1 teaspoon each of black pepper, cumin, and basil
1/2 teaspoon salt
Instructions:
Toss all of the ingredients together in a mixing bowl, coating the garbanzos evenly with the olive oil, salt, and seasonings. Then, spread the legumes out on a baking sheet, ensuring that they are not touching one another. Bake in the oven on 400 degrees Fahrenheit for 30 minutes, and you're done!
Prep time:
10 minutes
Cook time:
30 minutes
Total time:
40 minutes
Enjoy today.
~Recipe by Michelle Adams @YellowCedarNutrition~
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