Exploring Chickpeas – by Chef Keith Butler
Legumes…beans…. are at the top of food news these days. The focus on plant-based eating is IN. And protein choices that are plant-based are stars! Chickpeas…. known as Garbanzo Beans have won a place of honor. Available dried or canned, this is a staple ingredient for main dishes, appetizers, hummus, and even smoothies. The canned version has an added benefit since the result of canning (or cooking dried beans) is a syrupy Aquafaba with the consistency of egg whites. 3 Tablespoons of this liquid can replace one egg. And it whips to make a meringue (Healthline.com). When you buy the canned version, drain the liquid and refrigerate or freeze it for use in place of egg whites. Rinse and drain the remaining beans and use as is, roasted, or added to a recipe. The dried version can be cooked on top of the range or in a slow cooker or Insta-pot with water.
When it comes to nutrition, chickpeas are a source of protein and fiber as well as an assortment of other nutrients. One cup can provide 269 calories, 14.5 grams protein, 4.25 grams fat. 44.9 grams carbs including 7.9 grams sugar , 12.8 grams fiber, 80 mg calcium, 4.7 mg iron, 78.7 mg magnesium, 477 mg potassium along with phosphorus, selenium, zinc, choline, folate, Vitamin K, Vitamin E and beta carotene. Vegetarians can benefit from this non-meat food that offers protein, iron, selenium and B vitamins not in other vegetarian choices.
Spicy Smoky Roasted Chickpeas
Ingredients:
2 15oz cans chickpeas (save the liquid in the can to use) Rinse beans
2 tbsp olive oil
1/2 tsp ground paprika
1/4 tsp ground cayenne pepper
1/4 tsp ground cumin
1/8 tsp ground coriander
1/4 tsp coarse sea salt
Directions:
- Preheat the oven to 400 degrees F.
- This step is optional, only if you’d like to remove the skins from the chickpeas to lower the fiber
Place the chickpeas in a large bowl, and fill with water. Rub the chickpeas with your fingers gently to remove the skins. Since the skins float to the surface of the water, pour them off the side of the bowl. Drain the chickpeas and dry well with a towel.
- Toss to coat the chickpeas with the olive oil, spices, and sea salt. Roast on a sheet pan for 30-40 minutes, shaking the pan halfway through, until golden and crispy. They’re ready to eat! Enjoy immediately while they are crispy!
