Spicy Crunchy Chickpeas

Spicy Crunchy Chickpeas

by | Le Blog, Recipes and Culinary Nutrition

Spicy Crunchy Chickpeas

Spicy Crunchy Chickpeas with Sumac

Spicy Crunchy Chickpeas

This chickpea appetizer or snack creates bean lovers. The balanced spicy, citrusy and salty sensations with a crunchy bean exterior are crave-able features. The health benefits of the beans and spices are a bonus. Quick and easy to make, these can be made ahead of time or served hot and crunchy from the pan.

Spicy Crunchy Chickpeas

Ingredients

  • 1 (15-ounce) can chickpeas (garbanzo beans)
  • 1 tsp sumac (see spice notes for options)
  • 1 teaspoon ancho chile powder or chili powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 2 teaspoons of olive oil

Steps:

  1. Heat the oven to 425°F (218C) and arrange a rack in the middle position.
  2. Rinse chickpeas in a colander and let drain while preparing the spice mix.
  3. Add the dry spices to a bowl that is larger than needed to hold the chickpeas.
  4. Use a paper towel and gently pat the chickpeas to dry them further. The drier the chickpeas, the more crisp they will be.
  5. Add the chickpeas to the bowl. Shake them sauté style a few times until coated.
  6. Add the oil to the chickpeas and gently stir the chickpeas.
  7. Line a rimmed baking sheet with aluminum foil and add chickpeas in an even layer.
  8. Once or twice during the baking, gently shake the baking sheet for more even cooking. Chickpeas with high internal moisture content will pop like hot popcorn, so be careful to not get zinged by a hot bean.
  9. Chickpeas will become crisp between 18-24 minutes. Place two layers of paper toweling on a large plate and when chickpeas are done, pour them onto the paper towel to cool down, then move to a dry bowl or plate to stay crisp. Some brands of chickpeas get very crisp and stay crisp and others lose the texture in a few hours.

Nutrition Highlights:

  • Because of the fiber content, chickpeas are a high-satiety food–keeps you fuller for longer. One 15-ounce can provides about 25 grams of fiber.
  • High amounts of insoluble fiber that helps to create a health flora in your gut.
  • Fiber also helps control blood sugar changes and insulin secretion.

Fried Option: This adds calories but is an option for even crispier chickpeas

  1. Rinse chickpeas in a colander and let drain while preparing the spice mix.
  2. Add the dry spices to a bowl that is larger than needed to hold the chickpeas.
  3. Use a paper towel and gently pat the chickpeas to dry them further. The drier the chickpeas, the more crisp they will be.
  4. Add the chickpeas and give them a sauté style shake a few times until the chickpeas are coated.
  5. Heat a 10-12” skillet or sauté pan over medium high heat and add the oil. When the oil begins to shimmer, carefully add the chickpeas.

Spice Notes: The gorgeous purple-red spice mountain in the photo are dried and ground sumac berries. These add a tart-lemony element to dishes where lemon might be too strong or the moisture from lemon juice isn’t desired as in the case with these chickpeas. Sumac powder has increases your versatility in the kitchen, but if you don’t have it, go for a different spice profile and add some cumin or cumin plus coriander.

Ancho chile powder (the rusto-brown spice mountain in the photo) adds a hint of a fruity element where chili powder (a blend of herbs and chiles) not present in chili powder blends.

 

Spicy Crunchy Chickpeas with Sumac

Gimme your Garbanzos or Chuck me the Chickpeas—either way they’re the same bean!

    About Me

    The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
    Michele Redmond

    Michele Redmond

    French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

    It's about Making Food First

    Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

    Black-eyed pea and Hominy Texas Caviar

    Black-eyed pea and Hominy Texas Caviar

    by | Le Blog, Recipes and Culinary Nutrition

    Black-eyed pea and Hominy Texas Caviar

    Black-eyed Pea and Hominy Texas Caviar

    This recipe highlights how canned beans can make you popular and happier. For happy, you can quickly toss together this dish as an appetizer, side dish or picnic nibble. It’s a popular party pleaser that also offers flavorful fiber and isn’t calorie dense—just nutrient dense. The recipe was inspired by a self-described “good ol’ boy from Texas” who made his version a popular office pot-luck contribution.

    Black-eyed Peas and Hominy Texas Caviar

     

    Ingredients:   

    1 can (4-ounce) diced roasted green chilies, diced 1 can (15-ounce) Black-eyed peas 1 can (15-ounce) Golden Hominy (white can work also) 1 red bell pepper, diced (about 1 ½ cup) 3 garlic cloves, minced ¼ cup apple cider vinegar 2 tablespoons extra virgin olive oil ⅛ teaspoon fine sea salt as needed (depends on the salt level of the canned ingredients)

    Steps: 

    1. Open cans, drain hominy and peas and add to a mixing bowl.
    2. Dice the red pepper and mince the garlic and add to the hominy mixture.
    3. In a separate bowl, whisk together the dressing elements (garlic, vinegar, olive oil and salt). If you plan to store the bean caviar for 1-2 days before serving you can make a classic vinaigrette by adding all the ingredients except the olive oil and whisk it in slowly to make an emulsion that will hold.
    4. Add the dressing to the hominy mixture and gently mix together
    5. Adjust salt seasoning to taste if needed.
    • 4g of fiber—a flavorful addition to the goal of 25-30 grams of fiber per day
    • Can use green peppers also, red offers a nice color contrast to the chilies
    • Golden hominy tends to have fewer calories, fat and sodium than white hominy
    • Serve as a party topping for crackers (try whole wheat, Wasa rye or Bran crisp crackers).
    • For a side dish, can add crumbled feta or parmesan for additional flavor contrasts
    • Can make 1-2 days in advance, but 2 days causes the beans to soften more and have shed their “skin”

    “There are those who adore the black-eyed pea and those who deem it better suited to the provisioning of livestock”

    Courtney Bond

      About Me

      The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
      Michele Redmond

      Michele Redmond

      French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

      It's about Making Food First

      Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

      Catsup Chutney

      Catsup Chutney

      by | Recipes and Culinary Nutrition

      Catsup Chutney

      Chutneys are fruity, sweet, sour or tangy with some heat from spices and ingredients such as ginger. This fast chutney uses canned tomato sauce as the “fruit” source because it’s available all year round and luscious, sweet tasting tomatoes are hard to find.

      Because this chutney has the texture of traditional catsup, it’s an homage to the old word for ketchup. This chutney can serve many purposes and so it’s a make once, use several times item for your week!

      Use this chutney as a sauce to cook or serve with chicken and salmon or as a condiment on sandwiches or for dipping french fries or fritters into (see crispy chickpea flour shrimp fritters ).

      Catsup Chutney
      Recipe Type: Condiment or Sauce
      Author: Michele Redmond
      Ingredients
      • ½ teaspoon whole cumin seeds
      • 1 1/2 teaspoon yellow mustard seeds
      • 1 teaspoon coriander seed, crushed fine (optional)
      • 1 14-ounce can tomato sauce (no herbal seasonings added)
      • 1 Tablespoon fresh ginger, peeled and finely grated
      • 1/3 cup sugar
      • 3 Tablespoons honey
      • ½ cup apple cider vinegar
      • ¾ teaspoon red pepper flakes
      • ¼ teaspoon fine sea salt
      Instructions
      1. Add the cumin and mustard seeds in a pot large enough to contain the recipe ingredients.
      2. Over medium heat, dry toast the seeds until you begin to smell the cumin and/or the mustard seeds may begin to pop—just 1-3 minutes.
      3. Then add the coriander, tomato sauce, ginger, sugar, honey, vinegar, pepper flakes and salt. Mix together.
      4. Turn down heat so that sauce gently simmers. Stir periodically to prevent from sticking. Cook for 40 minutes or until sauce has reduced and thickened.
      5. Adjust salt seasoning if needed (not to be salty but to balance and enhance the tomato flavor) and add more pepper flakes if a hotter version is desired.
      6. Pull off heat and place in a bowl to cool in the refrigerator if not using upon finishing. The chutney can store refrigerated for up to one week.

       

        About Me

        The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
        Michele Redmond

        Michele Redmond

        French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

        It's about Making Food First

        Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

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