Chickpeas, also known as garbanzo beans, are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more. With so many vitamins and nutrients, chickpeas are incredibly healthy and worth adding to your diet – if you haven’t already. These four health benefits of chickpeas might encourage you to try the following recipe.
Helps Control Blood Sugar Levels:
Chickpeas are a legume, which is a complex carbohydrate. The great things about complex carbs is that the body slowly digests them and they are a great resource of energy. These forms of carbs differentiate from what are commonly called, ‘simple/fast carbs’ – which can lead to spikes and dips in blood sugar levels.
High Fiber Content:
Chickpeas have approximately 6-7 grams of fiber per half cup serving. Sadly, our modern western diet can leave us deficient in dietary, if we aren’t diligent. Fiber facilitates in healthy digestion by quickly moving foods through the digestive tract, helping to decrease symptoms of IBS and constipation.
Makes You Feel Full; Helps With Weight Management:
Garbanzos are high, not just in fiber, but protein, as well. This combination helps to make us feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber is correlated with having a lower body weight.
Protects Against Heart Disease And Cancer:
Did I just bury the lead? This benefit, alone, most certainly puts chickpeas on my grocery list. Studies have shown that consuming chickpeas help balance unhealthy cholesterol levels, reduce hypertension, and protect against heart disease. The high amount of fiber is said to be partially responsible for these benefits. Because eating chickpeas makes you feel full, this leads to less over eating, and the opportunity to maintain a healthier weight. Fiber, both soluble and insoluble, have been show to help control hypertension. Consuming beans of any kind can decrease chances of a heart attack, balance LDL – the ‘bad’ cholesterol, and stall cancerous cells from forming.
The following recipe is an amalgam of recipes commonly found on the Internet. Depending on which spice you prefer – if you’re a cumin or a curry or both – you can make these with either. Or, make two batches; one with each. I wouldn’t suggest mixing them together.
- 2 (15 ounce) cans garbanzo beans
- 2 TB olive oil
- ½ tsp sea salt
- ¾ tsp ground turmeric
- 1 tsp curry powder or 1 TB ground cumin
- ¼ tsp garlic powder
- ½ tsp freshly ground black pepper
- ⅛ tsp cayenne pepper (optional)
- Preheat the oven to 400F (200C).
- Line a large baking tray with parchment paper.
- Drain and rinse the garbanzo beans.
- Put the garbanzo beans on a clean kitchen towel and rub gently to remove the skins. Removing the skins will help make them crunchier; but it’s a lot more work. If the crunch is not super important, you can skip this step.
- Dry the beans well.
- Put the garbanzo beans in a large bowl, add the olive oil and salt, and mix well.
- Spread the garbanzo beans evenly on the lined baking tray.
- Cook for 20 minutes, shaking half way through to ensure even cooking.
- Mix the turmeric, (curry powder or ground cumin), garlic powder, and black pepper and cayenne in a small bowl and stir to combine.
- Remove the garbanzo beans from the oven.
- Sprinkle the spice mix on the garbanzo beans and toss to coat all the beans (add an extra drizzle of olive oil if the spices won’t stick).
- Return to the oven for a further 15-18 minutes, until crispy.
- Remove from the oven, leave to cool completely, then enjoy.
- Can be stored in an airtight container, but make sure they are completely cool before closing the lid.