In The Kitchen (with a garbanzo bean.)

This is Part XI of the “31 Days of Healthy Living” series.

I became obsessed with the garbanzo bean (aka, the chickpea) after my very first lick of roasted red pepper hummus.

I didn’t actually know what a garbanzo bean was at the time.  But I did know that I loved the creamy, salty dip that tasted good on everything.

There’s a lot you can do with the little yellow bean, which is why there’s  always a can of it kickin’ around in my pantry.

You could easily turn the garbanzo bean into a meal with a few simple ingredients.


You could turn it into one (or two…or three…) very tasty snacks.  Which is exactly what I’ve been doing these past few days.

On the nutrition front, garbanzo beans are sky high in protein and fiber, boasting about 6 grams of fiber and 8 grams of protein per 1/2 cup portion.

They’re also high in folate (proven to be an important part of the pregnant women’s diet in preventing certain birth defects,) copper and manganese.  There are all kinds of other micronutrients floating around in that little bean too.

Don’t underestimate its tiny size.

Thanks to that high protein/fiber combo, these guys make an ideal, healthy snack.

From peanut butter hummus…

To spicy chickpea lettuce wraps…

To roasted garbanzo crunchies.

(Some people even turn them into brownies!)

They’re simple.

They’re irresistible.

They make a wonderfully nutritious snack.


Peanut Butter Hummus: In a food processor, combine 1-15OZ can garbanzo beans (rinsed and drained,) 1/3 cup peanut butter, 1/4 cup lemon juice, 1/2 tsp salt, and a liberal amount of garlic powder.  Combine until smooth and creamy and serve with veggie sticks or crackers.  Or use as a sandwich spread.

Spicy Chickpea Lettuce Wraps: Stuff about 4-5 large bibb lettuce leaves with 1/2 cup garbanzo beans and a couple spoonfuls of fresh salsa.  Drizzle with a teaspoon of olive oil and sprinkle with a bit of parmesan cheese if desired.  Roll up and snack away!

Roasted Garbanzo Crunchies: Combine 1-15OZ can garbanzo beans (rinsed and drained) with 1 Tbsp. olive oil and a liberal amount of garlic powder.  Sprinkle with a few dashes of cayenne and add a dash of salt to taste.  Roast on a baking pan in a preheated 450 degree oven for about 25-35 minutes.  Shake the pan occasionally to prevent sticking or scorching and check during the last few minutes of cooking time to prevent burning.  Enjoy hot from the oven!

QUESTION: What is your favorite type of bean/legume and what is your favorite way to eat it?  I love baked beans with a hunk of bread for dipping and could honestly eat it every single day. 😀


15 comments on “In The Kitchen (with a garbanzo bean.)

  1. Caryn says:

    We made those roasted garbanzo beans a couple of weeks ago and it was something I never would have thought of, but was so delicious! I agree with you that they are so versatile and delicious. But my favorite will always be the good old black bean, especially in a salad.

  2. I do love chickpeas as well but I think my heart belongs to black beans. OR refried pinto beans. Ah, choices choices!

  3. BroccoliHut says:

    Chickpeas are by far my favorite bean! From hummus to curry to soup, I love it in ANY form.
    You and I must have been on the blogging wavelength today, as I just posted a chickpea recipe 🙂

  4. Nicole says:

    Hmmm, I love garbanzo beans in salads!!! And probably every other way too. Ha, ha. They’re SO good!!

  5. Katie says:

    I’ve never made crunchy garbanzo beans before – I want to!

  6. Kit-Kat says:

    I love black beans, mixed in with Mexicali-style veggies (and sometimes rice) and a veggie-protein-burger…. wrapped in a FlatOut Flatbread or Trader Joes tortilla!

  7. livvy30 says:

    Just had a chicken and chickpea stew. It’s so easy to make and yummy! Fry courgette, sweet pepper, garlic and onions with the chicken. Add a tin of tomatoes and let it stew. Add the chickpeas for a while and that’s it!

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