COMPASSIONATE COOKING – Moving forward with my recipe and nutrition posts, I will be calling it this. For our health, for the animals, for our planet. I can’t think of a better way to cook than for the survival of all.
Garbanzo beans otherwise known as chickpeas are known to many as a vegetable but they are indeed a fruit, and magical at that. The health benefits these little beans offer in nutritional value surpass what most people know.
It’s nice to share recipes with everyone but I also like to share how these foods can benefit our bodies.
I had suffered for many years (close to 20 years to be exact) with chronic IBS. Although my path to adapting a whole foods and plant-based lifestyle has been a slow transition over the years, it wasn’t until I went to 100% whole foods, that all my problems went away. There was no medication that could every cure it and along with the medications, came the side effects. I knew that food was the answer. As I slowly cut out particular foods, my symptoms went away. Here are a couple of reasons (there are many others) how garbanzo beans can help us.
1. Digestive Tract Support
Legumes are known for their fiber content and most people today are not getting their recommended daily dose of fiber. Garbanzo beans contain about 12.5 grams of fiber per cup which is 50% of the daily value (DV). Two thirds of the fiber in garbanzo beans are insoluble. What does this mean? This type of insoluble fiber passes all the way through our digestive tract unchanged, until it reaches the last part of our large intestine which is the colon. Our colon cells can stay optimally active and healthy with this large amount of insoluble fiber leading to a lower risk of colon problems.
2. Increased Satiety & Decreased Caloric Intake
Satiety refers to our satisfaction with food and how it leaves us feeling. Many people who introduce garbanzo beans into their eating lifestyle found that they have more of a reduced appetite with greater food satisfaction. They do contain a great deal of protein and fiber and have the ability to stabilize digestion. They contain about 270 calories per cup which is great for anyone who is struggling with weight loss and management. Beyond the protein and fiber, they contain many other nutrients and minerals.
So, if you’re looking to start incorporating some more fiber into your daily eating regime, here a few simple recipes to get you started. Enjoy!
ROASTED ASPARAGUS WITH SWEET POTATOES AND CHICKPEAS
This has to be one of the easiest meals to make and highly nutritious. I generally plan ahead and keep some extra cooked chickpeas in the fridge. I can toss them up with asparagus or even broccoli or cauliflower. The sweet potatoes balance out the recipe with some added onion and garlic. The balsamic takes great mixed with the asparagus.
• 2 sweet potatoes, cut into 1 – 2 inch chunks
• 12 ounces asparagus, ends trimmed, cut into 1-inch pieces
• 1 onion, sliced
• 3 garlic cloves, minced
• ¼ tsp sea salt, plus more to taste
• ¼ tsp black pepper, plus more to taste
• 1 cup canned chickpeas, rinsed and drained or soak beans overnight (you can also use any other type of bean)
• ¼ cup Balsamic Vinaigrette Dressing
1. Preheat oven to 425 F. Line 2 baking sheets with parchment paper.
2. Spread the potatoes on one of the prepared baking sheets and bake until tender, about 20 minutes.
3. While the potatoes are cooking, toss the asparagus and onion with the garlic, salt, and pepper in a bowl until well coated.
4. On a separate prepared baking sheet, spread the asparagus mixture evenly and bake until the asparagus is tender yet still crisp, about 15 minutes, stirring half-way through. Remove from the oven.
5. Place the potatoes, asparagus, and chickpeas into a large serving bowl. Pour the balsamic dressing over the mixture and stir gently to combine. Season with more salt and pepper to taste.
This has to be one of my favourite whole food snacks. Again I use up any leftover chickpeas in the fridge and create my own spice blend. No oil is necessary as the lime adds that little extra touch to make the spices stick to the chickpeas. They are crunchy, filling, and they taste AMAZING!
2 15 ounce ,chickpeas
1 tsp garlic powder
2 tbsp chili powder
1⁄2 tsp sea salt
2 tbsps lime juice
1. Preheat oven to 400 F. Line a baking sheet with parchment paper and set aside.
2. Place the chickpeas in a plastic bag and add the seasonings. Shake well until completely coated.
3. Spread the seasoned chickpeas evenly on the prepared baking sheet.
4. Bake 45-55 minutes, stirring every 15 – 20 minutes so the chickpeas cook evenly, until golden brown.
5. Serve warm or cold for anytime snack.
Tomato Chickpea Stew with Quinoa
I included this recipe in my blog a couple of weeks ago but I thought I would include it again. You can eat this on it’s own or you can mix it with a whole grain like whole wheat rice, quinoa, or whole wheat couscous. Delicious and filling.
• 1 onion chopped
• ¼ cup vegetable broth or water
• 1 sweet green pepper chopped
• 1 sweet yellow pepper chopped
• 2 cloves garlic minced
• 1 tsp of cumin
• 1 tsp of tumeric
• ½ tsp of dried basil
• 1⁄4 tsp pepper
• 1⁄4 tsp hot pepper flakes
• 1 (28 oz/796 ml) diced no-salt-added tomatoes or fresh tomatoes
• 1 (19 oz/540 ml) chickpea drained and rinsed or used cooked chickpeas
• 1⁄2 cup chopped fresh parsley
• ¼ cup green onion, sliced thin for garnish
• 1 cup whole wheat couscous, quinoa, or whole grain rice
1. In a saucepan or pot, heat vegetable broth over medium heat and sautee the onion, garlic, peppers, cumin, turmeric, pepper, dried basil, and hot pepper flakes for 5 minutes.
2. Add the tomatoes, chickpeas, and half of the parsley; bring to boil. Reduce heat and simmer. stirring often, until slightly thickened, about 10 minutes.
3. Stir in remaining parsley; cook for 2-3 minutes.
4. In a bowl, stir quinoa with 1-1/2 cups boiling water; cover with plastic wrap and let stand for 5 minutes. Fluff with fork. If you would like to add more flavour, mix it up with vegetable broth.
5. Garnish with green onion and season.
Eat Clean & Live Green!
Your Compassionate Coach,