Roasted Garbanzo Beans & Fee-Fi-Fo-Fiber!

Happy New Year! So... November and December got busy... oops.

This recipe came to me from a dear friend and fellow veggie, and is quickly becoming my favorite school snack. You can spice up this recipe by adding garlic powder or cayenne pepper...just don't rub your eyes!

Photocred: runs-with-spatulas.com

Garbanzo beans (Aka Chickpeas) are an excellent source of vegetarian protein. Paired with a whole grain (pita, anyone?) these legumes make a complete protein and were an important source of inexpensive protein in the middle east. These also provide about 12.5g of fiber per cup of beans, about half the fiber you need every day (so be careful!) Legumes as a group are rich in fiber, and 'banzos contain both soluble and insoluble fiber. Soluble fiber binds to and helps lower cholesterol, and insoluble fiber keeps things moving through your digestive tract to prevent digestive disorders. The high fiber content of garbanzos means that the carbohydrate in them digests slooowwwwllyyyy, which means you stay full longer AND don't experience blood sugar spikes. Finally, Garbanzo beans are a good source of iron. Iron is important for the formation of red blood cells and mitochondria, and therefore contribute to oxygen transport and energy production.


Why should you get enough fiber?
Poop. That's why. Let's talk fiber facts.
Fiber is crucial for normal bowel movements and prevents constipation. It also maintains colon health by preventing diverticulitis and hemorrhoids. Thanks fiber, you 'da best! Soluble fiber (as in "water soluble" and found in beans, flax, oats and oat bran) binds to LDL cholesterol and carries it out of your system, thus lowering cholesterol levels. Finally, fiber takes a while to digest, and slows the breakdown of sugar. A healthy diet which includes plenty of soluble fiber may lower your risk for Type 2 diabetes. Finally, fiber can help you keep your new years resolution to lose a few pounds! High fiber diets tend to contain more fruits and vegetables, be lower in calories, and contain foods that take more "chewing time" and keep you fuller longer.

Roasted Garbanzo Beans:
1 can garbanzo beans - rinsed, drained, and patted dry 
2 tsp salt
2 tsp ground pepper
2 Tbs olive oil

Bake some 'Banzos:

1.  Preheat oven to 425 F.
2. Put dried garbanzos one layer deep in a baking dish. Coat in olive oil, salt and pepper.
3. Bake until crunchy (about 30-40 minutes). Shake the pan every 10 minutes or so to redistribute the beans. 
4. Let cool, and store in an airtight container. NOM!