Garbanzo beans, or chickpeas, are a versatile legume that come with health benefits like high protein plus a rich source of vitamins, minerals and fiber. Because of all this good stuff, they make a tasty addition to salads, soups, side dishes and snacks. Every weekend, I make a batch of roasted garbanzo beans for salads and snacks for the week ahead.
Today I tackled an item on my food bucket list, roasted red pepper hummus. I love hummus, it helps to keep my diet on track and is a great dipper for raw veggies or toasted pita for one or a crowd. Or, as a spread for turkey & veggies wraps. I usually buy roasted red pepper hummus from our regional grocery store brand, it’s better than the national brands in my estimation. But, that store isn’t in my neighborhood, so since I was out of it, I tried my hand at making it for the first time. A success! It made about 2 cups and was fun and easy to make. It took just a bit of time, but not too bad. I’m definitely including it my recipe rotation.
For the roasted garbanzos, I love a Mediterranean salad for lunch, and don’t think it’s complete without adding roasted garbanzos. They’re so easy to make, and can be flavored with whatever suits your fancy. Spicy or herby or simply pepper and rosemary. Just add roasted garbanzos to the top of a chopped salad with romaine, tomatoes, olives, cucumber, chopped cooked chicken and feta cheese, and you’ve got a filling lunch. Or, to keep from eating chips, or other non-healthy snacks, I get out my roasted chickpeas and snack on them after work or while I’m cooking dinner. See below for steps to make both the roasted garbanzos and roasted red pepper hummus, and enjoy!
ROASTED GARBANZO BEANS
Rinse garbanzos well under cold running water, and drain well
Spray or toss with olive oil
Sprinkle with seasonings and toss to coat
Cook in a 400 degree oven 20-25 minutes
ROASTED GARBANZO BEANS
1-15.5 oz. can garbanzo beans
about 2 tsp. olive oil
herbs & spices or seasonings, like cajun seasoning, Italian seasoning, freshly ground black pepper plus rosemary, oregano, basil, or homemade seasoning blend (see below)
1. Preheat oven to 400 degrees. Rinse and drain garbanzo beans in a colander. Rinse well under cold running water and drain well.
2. Prepare a baking sheet with aluminum foil and pour garbanzos onto the foil. Spray or toss with 1-2 tsp. olive oil. Add seasonings to taste and toss to coat. Spread garbanzos into a single layer.
3. Cook in preheated oven on the middle rack about 20-25 minutes. Let cool. Transfer to a covered container. Keeps in the fridge up to 5 days.
HOMEMADE SEASONING BLEND
Combine 1 tsp. each paprika, freshly ground black pepper, celery seed, coriander, oregano and cumin. Mix well to combine and store in covered jar up to 3 weeks.
Roasted Red Pepper Hummus
ROASTED RED PEPPER HUMMUS
Makes 2 cups
1 extra large, or 2 medium red bell peppers
1-15.5 can garbanzo beans, rinsed and drained
1/4 cup tahini
1/4 cup lemon juice
1/4 cup olive oil
1/2 tsp. salt
1/8-1/4 tsp. freshly ground black pepper
1/4 tsp. paprika
2 cloves minced garlic
1/2 tsp. dried parsley
1. Preheat oven to 425 degrees. Quarter red bell peppers lengthwise and remove stems, membranes, and seeds. Place cut sides down on a foil-lined baking sheet. Roast 25 minutes on lower rack until lightly charred and softened. Remove from oven and carefully bring up the foil around the peppers and seal. Let sit for 15 minutes. When peppers are cool enough to touch, easily remove the skin with your fingers. Discard the skins.
2. While peppers are roasting and cooling, combine the garbanzo beans, tahini, lemon juice, olive oil, salt and pepper, paprika, garlic, and parsley in a food processor. Add prepared peppers. Cover and process about 4 minutes or until smooth. Scrape down the sides of the bowl when necessary.
3. Refrigerate hummus in a covered bowl. Serve with pita wedges and raw veggies. Or, use as a spread for sandwiches or wraps.