CHICKPEAS… Chickpeas have been grown in Middle Eastern countries for
thousands of years
A 1-ounce (28-gram) serving provides the following nutrients (1): Calories: 46
Carbs: 31 grams
Fibre: 2 grams
Protein: 3 grams
Protein and fibre work synergistically to slow digestion, which helps promote fullness.Chickpeas are an excellent source of protein, which has a variety of health benefits,ranging from weight management to bone health. They are a great choice forindividuals who avoid animal products. Chickpeas contain a moderate amount of calories and are high in fibre and protein, all properties that play a role in weight management.
Why not try some chickpeas today!
You just need a few pantry staples like beans, fresh herbs, garlic, and lemon to dress it up.
A healthy middle-eastern inspired salad with black beans and chickpeas! Tasty,delicious and super easy to make!
Ingredients
• FOR THE DRESSING:
• 2 cloves garlic, minced
• 1/4 cup fresh lemon juice
• 3 tablespoons olive oil
• 1 teaspoon stevia
• Salt and pepper, to taste
FOR THE SALAD:
• 1 – 15 oz can chickpeas, rinsed and drained
• 1 – 15 oz can black beans, rinsed and drained
• 1/2 cup diced red onion
• 1 cup grape tomatoes (or mini heirloom!), halved
• 1/4 cup chopped basil
• 1/4 cup chopped mint
• 1/4 cup chopped parsley
• 1 – 15 oz can chickpeas, rinsed and drained
• 1 – 15 oz can black beans, rinsed and drained
• 1/2 cup diced red onion
• 1 cup grape tomatoes (or mini heirloom!), halved
• 1/4 cup chopped basil
• 1/4 cup chopped mint
• 1/4 cup chopped parsley
Instructions
- In a medium bowl, whisk together all dressing ingredients: garlic, lemon juice, olive oil and sugar. Taste, add salt and pepper, and adjust seasonings as necessary.
- In a separate large bowl, toss chickpeas, black beans, red onion, tomatoes, basil, parsley and mint together. Pour dressing over and gently toss to combine. Refrigerate 30 minutes before serving to allow flavours to soak in. Sprinkle avocado on top if phase 3.
Recipe Notes
Nutrition does not include avocado or feta.
Nutrition
Servings: 4 servings
Serving size: 1 serving
Calories: 245kcal
Fat: 5.4g
Carbohydrates: 35.8g
Fiber: 12.4g
Sugar: 4.2g
Protein: 14g
Tips for Roasted Chickpea Success
Oven-roasted chickpeas are about as simple as it gets — toss with olive oil and salt, roast, eat — but there are a few key things to keep in mind.
How To Make Crispy Roasted Chickpeas in the Oven
MAKESabout 2 cupsSERVES8
Roasted chickpeas as a snack yummy….
INGREDIENTS
• 2 (15-ounce) cans
chickpeas
• 2 tablespoons
olive oil
• 1 to 1 1/2 teaspoons
kosher salt
• 2 to 4 teaspoons
spices or finely chopped fresh herbs, such as chili powder, curry powder, garam masala, cumin, smoked paprika, rosemary, thyme, or other favorite spices and herbs
INSTRUCTIONS
1. Heat the oven to 200°C. Arrange a rack in the middle of the oven and heat to 200°C.
2. Rinse and drain the chickpeas. Open the cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.
3. Dry the chickpeas. Pat the chickpeas very dry with a clean dishtowel or paper towels. They should look matte and feel dry to the touch; if you have time, leave them to air-dry for a few minutes. Remove any chickpea skins that come off while drying, but otherwise don’t worry about them.
4. Toss the chickpeas with olive oil and salt. Spread the chickpeas out in an even layer on a rimmed baking sheet. Drizzle with the oil and sprinkle with the salt. Stir with your hands or a spatula to make sure the chickpeas are evenly coated.
5. Roast the chickpeas for 20 to 30 minutes. Roast, stirring the chickpeas or shaking the pan every 10 minutes. A few chickpeas may pop – that’s normal. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle, 20 to 30 minutes total.
6. Toss the chickpeas with the spices. Sprinkle the spices if using over the chickpeas and stir to coat evenly. Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool, becoming addictively chewy.
RECIPE NOTES
Using roasted chickpeas: Besides eating these chickpeas as a snack, you can toss them with salads or sprinkle over soup in place of croutons.
