Recipe: Spicy Chickpeas Snack

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About:

Garbanzo beans, also known as chickpeas, are part of the legume family.

The American Diabetes Association, the American Heart Association, and the American Cancer Society recommend 3 cups of legumes a week for preventing disease and optimizing health. 

Nutrient profile:

  • Protein
  • Fiber
  • Phytonutrients
  • Molybdenum
  • Manganese
  • Folate
  • Copper
  • Phosphorus
  • Iron
  • Zinc

Health benefits:

  • Digestive support
  • Antioxidant support
  • Decreased cardiovascular risk
  • Better regulation of blood sugar level

Canned beans vs. home cooked beans:

Canned:

  • There is little difference in the nutritional value between canned garbanzo beans and those you cook yourself (unlike canned vegetables).
  • There may be concern over the BPA content due to the cans, as well as concern over the added salt.  Once removed from the can, place rinse thoroughly in clean water for one minute.

Dried:

  • Soak in water for 4 hours or more to reduce cooking time by 25%. 

Health concerns:

  • Garbanzo beans contain naturally-occurring substances called purines (commonly found in plants, animals and humans).  Purines can be broken down to form uric acid.  Excess accumulation of purines in the body can lead to excess accumulation of uric acid.  In some individuals with gout and kidney stones from uric acid, excessive intake of these substances can cause health problems. 

Here’s a delicious recipe for you!

Ingredients:

  • 1 14-ounce can of chickpeas (or 14 ounces of dry chickpeas that you then soak; a great option to avoid using canned products, which are not necessarily the best for you)
  • ¾ to 1 teaspoon of cayenne pepper (depending on how spicy you like things, 1 teaspoon is really spicy, which I like)
  • 2 tablespoons of your favorite healthy oil
  • ¼ of a teaspoon of salt, plus more to sprinkle on top
  • ¼ of a teaspoon of pepper

Preparation:

Preheat the oven to 425 degrees.  Place the chickpeas on a roasting pan.  Take the olive oil and pour it over the peas.  Take the cayenne pepper and salt and sprinkle over the peas as well.  Mix everything with your hands to make sure all peas are well coated.  Roast the chickpeas for 20 or more until they are crispy.  Sprinkle with salt when they are done.  Enjoy!

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  Follow us at @JudithDuval and @SoulFoodSalon.  We can’t wait to learn and cook with you!