Garbanzo beans are a deliciously nutritious legume. In fact, one cup of canned garbanzos contains 12 grams of protein and 12 grams of fiber! Watch them come alive when coated with olive oil, a medley of zesty spices, and toasted to a crispy finish. We’re adding to the mix some tasty pistachios. The fat content for ¼ cup of this crunchy snack is 8.5 grams but it’s the good monounsaturated kind due to the olive oil and pistachios. This dish is not fancy, just yummy…
Prep Time: 5 minutes
Bake Time: 40-50 minutes
2 (15 ounce) cans garbanzo beans, drained and rinsed under cold water
2 tablespoons extra virgin olive oil
1 teaspoon ground cumin
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon cayenne pepper (ground red pepper)
¾ cup shelled pistachios or pieces, unsalted
1. Preheat oven to 400 degrees
2. In a medium bowl, toss garbanzo beans with olive oil, cumin, ½ teaspoon salt, pepper, and cayenne pepper.
3. Transfer mixture to rimmed baking pan. Bake until garbanzos are golden and crisp, stirring occasionally with a spatula, about 25-30 minutes.
4. Remove the garbanzos from oven and stir in pistachios. Bake until beans and pistachios are crunchy, about 15-20 minutes. Sprinkle with remaining ¼ teaspoon of salt.
5. Place in a serving bowl and serve warm or room temperature. Store any leftovers in an airtight container.
Makes 2 ½ cups
Garbanzo beans, also called chickpeas, have a delicious nutlike taste and buttery texture. They can be enjoyed year-round and are available either canned or dried. While most of us think of garbanzos as being beige in color, there are other varieties that come in black, green, red and brown beans.
Garbanzo beans are a good source of lean protein, fiber, folic acid, as well as minerals such as iron, copper, zinc and magnesium.
Pistachio nuts are quite high in fiber, with barely any sodium and no cholesterol. They are rich in calcium, thiamine, phosphorus,iron, and vitamin A.
The draw back to using canned beans is their sodium content. You can greatly reduced this by pouring the beans into a colander and rinsing them under cold water. You can also buy a can of organic which is usually lower in sodium, or reduced-sodium beans.
Pistachio nuts, should be stored in an airtight container in a cool, dry place (like your pantry) for up to 6 months. You can also freeze them for up to a year.
POINTS value 3
|SKINNY FACTS: for ¼ cup serving
142 calories, 8.5g fat, 8g protein, 12g carbs, 3g fiber,311mg sodium, 1g sugar
|FAT FACTS: same as skinny facts for this recipe|