RECIPE FOR GARBANZO BEANS RECIPES

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ROASTED GARBANZO BEANS/CHICKPEAS RECIPE - LO…



Roasted Garbanzo Beans/Chickpeas Recipe - Lo… image

These are addictive little snacks. Crunchy and flavorful BUT actually good for you too! The spicier you get these the better imho! Plus, spicy foods are supposed to increase your metabolism! A reviewer said these made their mouth dry- Guess they might also increase my water intake! :) Make sure to get them good and dry before baking and they will cook more quickly.

Total Time 49 minutes

Prep Time 4 minutes

Cook Time 45 minutes

Yield 8 serving(s)

Number Of Ingredients 6

2 (15 ounce) cans garbanzo beans (chick peas)
cooking spray
1 tablespoon cajun seasoning, heaping
1 teaspoon garlic powder (optional)
1 teaspoon onion powder (optional)
cayenne, to taste

Steps:

  • Drain garbanzo's in a strainer and rinse well with cool water. Shake to help remove water. Let sit to drain while proceeding.
  • Cover a rimmed cookie sheet or shallow casserole dish with cooking spray. Pour garbanzos on the foil and spread them into a single layer. Take a few sheets of paper towel and gently press over the top of the beans just to remove any extra liquid- speeds cooking time too.
  • Spray top of beans with cooking spray and sprinkle seasonings over the beans. Shake pan to help distribute the seasoning and make sure the beans are all in a single layer.
  • Place pan in an oven and set to 350 F- no need to preheat. Use lowest rack on oven and return every 15-20 minutes or so to shake the pan so nothing burns. Be gentle or they may spill over the sides. Cook until beans are browned and crispy. About 45 minutes.
  • Remove from oven and pour into a plastic bowl with tight fitting lid to cool. Careful they are HOT to the touch!
  • Snack away! Keep these stored in the bowl for best freshness or in a ziploc bag.

Nutrition Facts : Calories 126.5, FatContent 1.2, SaturatedFatContent 0.1, CholesterolContent 0, SodiumContent 317.9, CarbohydrateContent 24, FiberContent 4.7, SugarContent 0, ProteinContent 5.3

HEARTY AND HEALTHY 3 BEAN MINESTRONE RECIPE | RACHAEL R…



Hearty and Healthy 3 Bean Minestrone Recipe | Rachael R… image

Provided by Rachael Ray : Food Network

Total Time 2 hours 0 minutes

Cook Time 20 minutes

Yield 4 servings

Number Of Ingredients 30

8 cups Parmigiano and Herb-Fortified Stock, recipe follows
4 Roasted Tomatoes, chopped, recipe follows
2 tablespoons extra-virgin olive oil, plus some for drizzling
1 1/8-inch-thick slice prosciutto di Parma, about 1/4 pound, optional
1 onion, chopped
2 to 3 ribs celery, finely chopped
2 carrots, peeled and finely chopped
4 cloves roasted garlic (from roasted tomato recipe), recipe follows
1 red chile pepper, finely chopped or thinly sliced (recommended: Fresno or Holland)
Salt and freshly ground black pepper
1 pound small potatoes, chopped or 1 cup small pasta
1 (15-ounce) can cannellini beans, drained
1 (15 to 15.5-ounce) can garbanzo beans, drained
5 ounces fresh, thin green beans, cut into thirds
1 small head escarole or small bundle chard, shredded
Lemon zest
Parmesan cheese, shredded, for topping
Hot, crusty bread for mopping
1 large rind trimmed from a hunk of Parmigiano-Reggiano cheese or a few small pieces rind perhaps saved-up
Herb bundle of several sprigs each fresh thyme, parsley and rosemary, tied
1 onion, peeled and quartered
2 ribs celery, sliced on angle
2 carrots, sliced on angle
Peeled rind of 1 lemon
2 fresh bay leaves
4 cups chicken stock
12 cups (3 quarts) water
24 ripe organic vine tomatoes or large plum tomatoes
Several cloves garlic, crushed
Extra-virgin olive oil, for liberal drizzling

Steps:

  • Set aside or prepare the stock and roasted tomatoes.
  • Heat a large pot or Dutch oven over medium to medium-high heat, add extra-virgin olive oil, a couple of turns of the pan. Add the prosciutto and stir a couple of minutes. Add the chopped onions, celery, carrots, garlic, and chile pepper, season with salt, and pepper. If you are using potatoes, add them here. If you are using pasta, heat a second medium pot of water to a boil for the pasta and cook according to package directions for al dente. Cool the pasta and drizzle with a touch of extra-virgin olive oil. Cover and store separately from the soup. Cover the pan and sweat the vegetables 10 minutes, stirring occasionally. Add the cannellini beans, garbanzo beans, prepared stock and prepared tomatoes. Bring the soup to a boil and add the green beans. Bring the soup back to a bubble, then turn off the heat and cool the soup. Store the soup in the refrigerator for a make-ahead meal.
  • To reheat the soup: Place the soup over medium-high heat. Crisp up the bread in a warm oven. When the soup comes to a boil, stir in the cooked pasta, escarole, and a little lemon zest. Turn off the heat when pasta is warmed through. Serve the soup in shallow bowls and top with cheese, a drizzle of extra-virgin olive oil, and crusty bread alongside for mopping.
  • For the stock:
  • Place the cheese rind, herb bundle, onion, celery, carrots, lemon rind, bay leaves, chicken stock, and water into a pot and bring to a bubble, then reduce the heat to a simmer. Simmer at least 1 hour, and then remove the rind, herb bundle, and vegetables with a slotted spoon or strainer.
  • For the tomatoes:
  • Heat the oven to 500 degrees F.
  • Arrange the tomatoes on a baking sheet or baking sheets in a single layer. Scatter the garlic among the tomatoes, dress with extra-virgin olive oil to coat and season with salt and pepper. Roast the tomatoes until they burst and skins split and begin to char, about 30 minutes. Cool the tomatoes until cool enough to handle and peel. Place the tomatoes in a bowl.

Nutrition Facts : Calories 531 calorie, FatContent 12 grams, SaturatedFatContent 2 grams, CholesterolContent 5 milligrams, SodiumContent 1092 milligrams, CarbohydrateContent 87 grams, FiberContent 18 grams, ProteinContent 23 grams, SugarContent 12 grams

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