Beans, Mostly Garbanzo Beans

June 25, 2014
Roasted Garbanzo Beans

As a farewell gift, one of my environmental interns gave me an awesome vegetarian cookbook, Moosewood Cookbook by Mollie Katzen. This weekend I made my first dish- a cold marinated garbanzo bean salad. The dish included garbanzo beans, red onion, lemon juice, black pepper and a couple other ingredients. I have to say it was great. You can make it days in advance and the end result is even better than the first day you made it. I definitely recommend the cookbook and the recipe. The only addition I would make is topping the salad with a bit of shredded cheese. (I love cheese- a cheddar, gruyere would do nicely)

Another great dish I love to make with garbanzo beans is a spiced roasted bean dish. It is very simple. First I preheat my oven to 350 degrees Fahrenheit, and I open 1 -2 cans of low sodium garbanzo beans. I drain them and rinse the beans with water to remove additional sodium. I spread the beans on a cookie sheet and generously sprinkle the beans with black pepper, paprika, cumin and curry powder. I roll the beans around to ensure they are covered with the mixture. I then pop the beans into the oven for about 15-20 minutes, checking them about every 5-10 minutes. The beans will split in half and that is when you know they are done. These are great as a quick snack or add it to any salad.

With the official start of summer only a few days ago I can only think of delicious salads. Summer and salads just go together like peanut butter and jelly. Consider making bean salads instead of heavy mayonnaise based salads, like potato salad. Not only will you cut down on the bad fats you will also get a great amount of fiber. ½ cup of garbanzo beans provides you with 17.5 grams of fiber.  If you are under the age of 50 and a woman you need about 25 grams of fiber and men need 38 grams. With the ½ cup of the garbanzo beans it becomes very easy to reach that recommended amount of fiber. Not to mention beans are delicious, at least I think they are!

If you are not sold yet here are a few more reasons to choose beans:
1. Inexpensive
2. Great source of protein
3. Nutrient dense- iron, magnesium, phosphorus, zinc and more
4. Versatile- use them in soups, stews, pasta, side dishes, dips and more

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