- January 25, 2017
- Posted by: Dr. Elise Cohen Ho
- Category: Appetizers & Snacks
Try these Chickpea Poppers as a snack that you can feel good about feeding to your family.
Chickpea Popper Ingredients:
- 1 can (14 oz) chickpeas (garbanzo beans), drained
- 2 teaspoons coconut oil
- 1 teaspoon cinnamon
- 1/2 teaspoons cayenne pepper
- 1/4 teaspoon salt
Chickpea Popper Instructions:
- Place chickpeas on a baking sheet lined with parchment paper.
- Bake at 450 F for 30 minutes. (You didn’t miss anything here.)
- Transfer chickpeas to a bowl and mix thoroughly with all ingredients.
- Enjoy hot, or bring to room temperature and store in an air-tight container.
What makes a Chickpea Popper a snack that you can feel good about?
Chickpeas, or Garbanzo Beans, provides you with a vegetarian-friendly source of protein. Each cup of cooked garbanzo beans contains 15 grams of protein. Your body breaks down this protein into amino acids. The amino acids are used to maintain the health of your body’s tissues. Protein is, of course, the building block of a strong body.
Do note that chickpeas are a source of incomplete protein. This means that they do not contain every amino acid you need for good health. Include other sources of protein in your diet to prevent an amino acid deficiency.
Opt for chickpeas as a rich source of dietary fiber. Foods rich in fiber help keep your colon healthy. Fiber helps soften stool to fight constipation. Fiber-rich foods also help control your blood sugar levels. This is true due to the fact that fiber slows down digestion. This slowing down allows sugar to move slowly from your digestive tract into your bloodstream. As a result, you’re less likely to develop a blood sugar spike after eating. It is also less likely that you will experience the fatigue and irritation from a subsequent blood sugar crash. A cup of cooked chickpeas provides 12.5 grams of fiber. This is half of the daily fiber intake recommendation for women or one-third of of the daily fiber recommendation for men, according to the Linus Pauling Institute.
The majority of the fiber (65-75%) is insoluble which can help lower your risk of colon problems, including your risk of colon cancer.
Manganese and Folate
Garbanzo beans significantly boost your intake of manganese and folate. Manganese helps support bone development and wound healing. It also helps carry out chemical reactions important to your metabolism. A 1-cup serving of chickpeas contains 1.7 milligrams of manganese. According to the Linus Pauling Institute, this is approximately 94 percent of the daily recommended intake for women, or 74 percent of the RDA for men. Folate, or vitamin B-9, aids in new cell growth and brain cell communication. Folate protects against genetic mutations that contribute to cancer development. Eating a cup of chickpeas provides you with 282 micrograms of folate, or 71 percent of your daily folate requirements, according to the NYU Langone Medical Center.
Eating More Chickpeas
Chickpeas add flavor and texture to a range of dishes. Sprinkle a handful of chickpeas on a salad, or add whole or pureed chickpeas to soup. Combine chickpeas with olive oil, lime juice, shallots and cilantro for a convenient and filling salad. Use mashed chickpeas in place of mayonnaise in your sandwiches. Incorporate more chickpeas into your diet by experimenting with regional cooking. Many popular Indian dishes, such as chana masala, feature garbanzo beans as a main ingredient.
The 2005 Dietary Guidelines for Americans recommends 3 cups of legumes per week. This is based on a daily intake of approximately 2,000 calories. Guidelines have been developed by the U.S. Department of Health and Human Services (USDHHS) and the U.S. Department of Agriculture (USDA)
Have you had chickpea poppers before? What snacks do you enjoy? I would love to learn about it. Please share in the comments below or in our Linky Party.