This is a simple snack recipe. Chickpeas are full of fiber and protein–and are great for a nutritious, filling snack.
1 (15-ounce) can chickpeas/garbanzos, or equivalent cooked
1 tablespoon extra-virgin olive oil (or your favorite cooking oil)
2 teaspoons nutritional yeast
¾ teaspoon adobo seasoning (or to taste)
½ teaspoon cumin powder
Preheat oven to 375 degrees. Drain, rinse and pat dry the chickpeas. Add chickpeas, olive oil and seasonings to a mixing bowl. Toss to combine. Transfer in an even layer to a baking sheet. Bake for 30–40 minutes (or to desired crispiness; the chickpeas will become crunchier as they cool). Allow to cool before serving. Serves 2–4.
Health Benefits of Chickpeas/Garbanzos
Whether you call it a chickpea or a garbanzo bean, there’s no question that chickpeas are a healthy addition to any diet. Chickpeas are naturally low in fat, high in dietary fiber and rich in vitamins and minerals. Eating chickpeas regularly can help you manage your weight, boost intestinal health and reduce your risk of developing type 2 diabetes.
Having elevated cholesterol levels significantly increases your risk of suffering from a stroke or heart attack. Eating soluble-rich foods like chickpeas and oatmeal can reduce your cholesterol levels naturally. In a study published in the June 2008 Journal of the American Dietetic Association, researchers investigated the effect of around 700 g of chickpeas weekly on a group of adults with high cholesterol. The researchers found that chickpeas effectively reduced the cholesterol levels of participants by an average of 16 mg/dl.
- Weight Loss
Including fiber-rich foods in your diet plan can make weight loss more effective. Fiber distends your stomach, making you feel satiated for longer periods. If you eat legumes like chickpeas regularly you can expect more robust weight loss than you’d get from simply cutting calories, a study described in the March 2009 Journal of Medicinal Food states. Volunteers in that study who ate legumes daily lost an average of 8 lbs. over an eight-week period — outperforming a typical low-calorie diet.
- Intestinal Health
Fiber-rich foods like chickpeas help promote a healthy intestine. The fiber in chickpeas lessens the strain on your intestine, reducing the risk of painful diverticulitis disease and constipation, Harvard University reports. A single-cup serving of canned chickpeas contains more than 10 g of fiber, the USDA Nutrient Database states.
People who eat legumes are less likely to become type 2 diabetic, according to a study published in the January American Journal of Clinical Nutrition. The paper reports on a study which found that women who ate legumes like chickpeas were 40 percent less likely to get type 2 diabetes than women that who didn’t eat legumes. The authors note that the carbohydrates in legumes are digested slowly, reducing the blood sugar peaks and valleys that can contribute to insulin resistance and diabetes.