I’ve been trying to get more beans and legumes into my diet after reading this thought provoking article by Theresa Albert. I’m always up for trying to make small changes in my diet that will have big health benefits for me and my family. And from the sounds of it, eating just 1/2 a cup a day of ‘beans and pulses’ can be enough to lower your risk for many heart related conditions. One of my favourite ways of getting these servings is in snack form, and roasted chickpeas is a great way to do it!
Step one – hydrate dried beans / chickpeas, or rinse off some from a can. Make sure you get the low sodium kind. There really isn’t much sense in doing something for your heart just to add a bunch of sodium to your diet.
Step two – spread them out on a baking sheet and roast at 350 degrees for 30 minutes. Check them every 10 minutes or so to make sure they do not burn on the bottom or over cook.
Step three – while the chick peas are finishing up, try toasting some of the spice / herb combos listed below and then adding the liquid ingredients with a splash of olive oil. Add the spice mix to a bowl over the roasted chickpeas while they are still warm from the oven. Toss and cool. Then eat!
Flavor combos to try (Mix 2 TBSP of each ingredient for every cup of chickpeas):
Lime juice, chili powder, pepper, cilantro (pictured)
Sesame Seeds, Soy Sauce, Lime Juice (use Sesame Oil instead of Olive Oil for added kick!)
Diced Sundried Tomatoes and Pepper
Brown Sugar, Cayenne Pepper, Rosemary
Tomato Juice (3 TBSP per cup of chick peas) and Curry Powder
Sage and Roasted Garlic
Honey, Nutmeg and Cinnamon
Tarragon, Fennel, Roasted Garlic, Honey, Lemon Juice
Cinnamon, Cumin, Cayenne Powder, Smokey Sea Salt and Smoked Paprika
What’s your favorite flavour combination?