Want to literally keep your heart happy? Eat garbanzos. If you're wondering, "How am I going to replace red meat in my meals?" Eat garbanzos. Garbanzo beans (also known as chickpeas) are one of the most popular legumes you can find in supermarkets today. The best thing about these beans is that you can buy them dried or canned year-around...AND they are super cheap! (Trader Joe's sells them for $0.89/can; or Eden Organic sells organic dry garbanzo beans for $3.50/box.) Garbanzo beans have a wonderful nutlike taste and buttery texture--which is why they are so incredibly addicting! I always like to buy garbanzo beans in the can (since I don't have a lot of time to prepare the dried version) and in BULK! That way I can easily have them on hand for cooking recipes or as a quick snack since they are an easy (and virtually fat-free) high-quality protein! Plus, what's better than having some hummus in the fridge, pita bread and a great glass of wine after coming home from work? Nothing comes to mind... :)
A little history: Garbanzo beans originated in the Middle East, the region of the world whose varied food cultures still heavily rely upon this high protein legume (think hummus, falafels, and curries). Their cultivation began in 3000 BC in the Mediterranean basin and subsequently spread to India and Ethiopia. These popular beans were grown by the ancient Egyptians, Greeks and Romans, and during the 16th century were brought to other subtropical regions of the world by both Spanish and Portuguese explorers as well as Indians who emigrated to other countries. Today, the main commercial producers of garbanzos are India, Pakistan, Turkey, Ethiopia and Mexico.
Like I mentioned, these nutty flavored beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. You also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes, since they are a good source of cholesterol-lowering fiber, folate B9, iron, magnesium, manganese (which helps energy production and antioxidant defenses), and molybdenum (helps detoxify sulfites). Since they help prevent blood sugar levels from rising too rapidly after a meal, they're an ideal food choice for people with diabetes, insulin resistance or hypoglycemia.
In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe (I would personally live here if we were matching people to countries); and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!
So what can you add garbanzos to? The real question should be--what CAN'T you add them to?!? Toss in salads, soups, chop up or blend into sauces, eat raw as a healthy snack, or combine with ingredients to create a delicious hummus dip. Check out some easy recipes below on how to use the versatile bean! (*To make the salad shown above just add tomatoes, cucumbers, red onion, kalamata olives, feta cheese, fresh chopped parsley and a drizzle of olive oil. Season with sea salt and fresh ground pepper.)
HOMEMADE HUMMUS:
INGREDIENTS:
4 garlic cloves, minced and then mashed; 2 15-oz cans of garbanzo beans (chickpeas), drained and rinsed; 2/3 cup of tahini (roasted, not raw); 1/3 cup freshly squeezed lemon juice; 1/2 cup water; 1/4 cup olive oil (plus extra for drizzling after); 1/2 teaspoon of sea salt; Optional: Pine nuts (toasted) and parsley (chopped) for garnish
1. In a food processor, combine the mashed garlic, garbanzo beans, tahini, lemon juice, 1/2 cup water, and olive oil. Process until smooth. Add salt, starting at a half a teaspoon, to taste.
2. Spoon into serving dish and sprinkle with toasted pine nuts and chopped parsley. Drizzle with olive oil if desired.
Serve with crackers, raw dip vegetables such as carrots or celery, or with pita bread. You can cut the pita bread into thin triangles, brush with olive oil and toast for 10 minutes in a 400°F oven to make pita chips with which to serve the hummus.
Makes about 3 cups. Store leftover hummus in the fridge for approximately a week in an air-locked tuberware container.
ROASTED GARBANZO BEANS:
2 15 oz. cans garbanzo beans, drained and rinsed well;
1 tbsp. garlic powder;
1 tsp cumin;
1 tsp cayenne pepper; 1 tsp fresh ground pepper;
2 tbsp. olive oil;
sea salt
Preheat oven to 375 degrees. Toss chick peas with spices and olive oil. Spread out in a single layer on a nonstick pan. Place on the center rack of the oven and roast 30-40 minutes, stirring every 15 minutes or so, until chickpeas are browned and taste crispy. If they're still soft in the center, continue roasting in 5-minute increments until done. Sprinkle with sea salt and serve immediately.
These are GREAT to make when entertaining guests, as a healthy snack, or as a substitute for nuts. You can also add these crunchy bites as a low-carb topping for soups (especially chili), salads, wraps and even on yogurt!
Want to literally keep your heart happy? Eat garbanzos. If you're wondering, "How am I going to replace red meat in my meals?" Eat garbanzos. Garbanzo beans (also known as chickpeas) are one of the most popular legumes you can find in supermarkets today. The best thing about these beans is that you can buy them dried or canned year-around...AND they are super cheap! (Trader Joe's sells them for $0.89/can; or Eden Organic sells organic dry garbanzo beans for $3.50/box.) Garbanzo beans have a wonderful nutlike taste and buttery texture--which is why they are so incredibly addicting! I always like to buy garbanzo beans in the can (since I don't have a lot of time to prepare the dried version) and in BULK! That way I can easily have them on hand for cooking recipes or as a quick snack since they are an easy (and virtually fat-free) high-quality protein! Plus, what's better than having some hummus in the fridge, pita bread and a great glass of wine after coming home from work? Nothing comes to mind... :)
A little history: Garbanzo beans originated in the Middle East, the region of the world whose varied food cultures still heavily rely upon this high protein legume (think hummus, falafels, and curries). Their cultivation began in 3000 BC in the Mediterranean basin and subsequently spread to India and Ethiopia. These popular beans were grown by the ancient Egyptians, Greeks and Romans, and during the 16th century were brought to other subtropical regions of the world by both Spanish and Portuguese explorers as well as Indians who emigrated to other countries. Today, the main commercial producers of garbanzos are India, Pakistan, Turkey, Ethiopia and Mexico.
Like I mentioned, these nutty flavored beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. You also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes, since they are a good source of cholesterol-lowering fiber, folate B9, iron, magnesium, manganese (which helps energy production and antioxidant defenses), and molybdenum (helps detoxify sulfites). Since they help prevent blood sugar levels from rising too rapidly after a meal, they're an ideal food choice for people with diabetes, insulin resistance or hypoglycemia.
In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe (I would personally live here if we were matching people to countries); and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!
So what can you add garbanzos to? The real question should be--what CAN'T you add them to?!? Toss in salads, soups, chop up or blend into sauces, eat raw as a healthy snack, or combine with ingredients to create a delicious hummus dip. Check out some easy recipes below on how to use the versatile bean! (*To make the salad shown above just add tomatoes, cucumbers, red onion, kalamata olives, feta cheese, fresh chopped parsley and a drizzle of olive oil. Season with sea salt and fresh ground pepper.)
HOMEMADE HUMMUS:
INGREDIENTS:
4 garlic cloves, minced and then mashed; 2 15-oz cans of garbanzo beans (chickpeas), drained and rinsed; 2/3 cup of tahini (roasted, not raw); 1/3 cup freshly squeezed lemon juice; 1/2 cup water; 1/4 cup olive oil (plus extra for drizzling after); 1/2 teaspoon of sea salt; Optional: Pine nuts (toasted) and parsley (chopped) for garnish
1. In a food processor, combine the mashed garlic, garbanzo beans, tahini, lemon juice, 1/2 cup water, and olive oil. Process until smooth. Add salt, starting at a half a teaspoon, to taste.
2. Spoon into serving dish and sprinkle with toasted pine nuts and chopped parsley. Drizzle with olive oil if desired.
Serve with crackers, raw dip vegetables such as carrots or celery, or with pita bread. You can cut the pita bread into thin triangles, brush with olive oil and toast for 10 minutes in a 400°F oven to make pita chips with which to serve the hummus.
Makes about 3 cups. Store leftover hummus in the fridge for approximately a week in an air-locked tuberware container.
ROASTED GARBANZO BEANS:
2 15 oz. cans garbanzo beans, drained and rinsed well;
1 tbsp. garlic powder;
1 tsp cumin;
1 tsp cayenne pepper; 1 tsp fresh ground pepper;
2 tbsp. olive oil;
sea salt
Preheat oven to 375 degrees. Toss chick peas with spices and olive oil. Spread out in a single layer on a nonstick pan. Place on the center rack of the oven and roast 30-40 minutes, stirring every 15 minutes or so, until chickpeas are browned and taste crispy. If they're still soft in the center, continue roasting in 5-minute increments until done. Sprinkle with sea salt and serve immediately.
These are GREAT to make when entertaining guests, as a healthy snack, or as a substitute for nuts. You can also add these crunchy bites as a low-carb topping for soups (especially chili), salads, wraps and even on yogurt!
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I can't wait to make these recipes. Yummers.
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