Several years ago a friend and I were teaching a healthy cooking class for middle and high schoolers. We would each alternate weeks as the main instructor, determining the theme and recipes for the day. On this particular day my friend selected the theme of healthy dips. It’s amazing how many healthy alternatives there are to the high fat, high calorie standbys. Among my favorites that day was a basil and lemon white bean dip. As the class was sampling their creations, my friend noticed that I had steered clear of the hummus recipe.
“Want some?”, she asked.
My reply? “Oh, no. Not me. I can’t stand garbanzo beans.”
“Well, have you ever tried hummus? You’ll like it.”
“I’ve never tried garbanzo beans or hummus. I simply have this completely irrational dislike for them. I don’t like the way they look or smell,” I sheepishly answered.
No other words were needed. My friend just gave me a look that said it all, “You’ve got to be kidding me! Buck up and try it!”
And I did.
To my surprise, those lowly chickpeas had been transformed into a garlicky, lemony bowl of deliciousness! Why, oh why, had I intentionally avoided those little gems all of my life. I was hooked.
Garbanzo beans pack a nice nutritional punch and are a great way to boost your protein intake. Whether you choose to simply include them in a salad or grain dish or experiment with the endless flavor combinations of hummus, this inexpensive little bean will become a regular on your menu.
I hope you will try the recipe that follows. You may have never roasted garbanzo beans before, but I assure you, the end result is a crunchy little snack, packed with flavor, that won’t leave you feeling guilty! Like hummus, the flavor combinations are endless. I’ve paired together two of my favorites: rosemary and meyer lemon. You can certainly opt to use a regular lemon; I simply prefer the subtle, not so in-your-face flavor of meyer lemons.
Meyer Lemon and Rosemary Roasted Garbanzo Beans
yields 3 – 1/4 cup servings
1 – 15.5 oz. can garbanzo beans, drained, rinsed, and patted dry
1 tablespoon olive oilthe juice and zest of one meyer lemon
1 teaspoon dried rosemary
1/4 teaspoon sea salt, plus more for sprinlking
1/8 teaspoon ground black pepper
Preheat the oven to 400 degrees (375 degrees if you will be using a dark, nonstick pan).
Line a stainless baking sheet with parchment paper.
Drain, rinse, and lightly pat dry the garbanzo beans. Discard any loose skins. Toss the beans with one tablespoon of the lemon juice. Allow them to sit for five minutes.
Place the rosemary, salt, and pepper into a small food/spice grinder. Process until a fine powder forms. Place the powder, along with the olive oil, lemon zest, and remaining lemon juice into a bowl. Whisk together, and set aside.
Scatter the beans onto the prepared baking sheet, leaving any residual juice behind. Be sure that the beans are not bunched together. They will roast up nicely when they have enough breathing room!
Bake for 15 minutes.
Remove the beans from the oven. Put them into a small bowl. Quickly give the olive oil mixture a stir. Take one tablespoon of the olive oil mixture and pour it over the beans. Stir to coat. Return the beans to the baking sheet. Bake for an additional 15 minutes.
Once again, remove the beans from the oven, transfer them to a bowl, and coat them with the remaining olive oil mixture. Return the beans to the baking sheet. Turn off the oven. Place the baking sheet into the oven, and allow the beans to sit for 10-15 minutes.
Place the beans into a bowl and serve warm or allow them to cool.