Garbanzo Beans are one of the best legumes for delivering fiber benefits and curbing your appetite. Tests have shown that people consume less food when supplementing your diet with garbanzo beans. They also have been shown to lower levels of LDL-cholesterol, total cholesterol, and triglycerides. In addition, consuming 1/3 cup a day will result in controlling blood sugar and insulin secretion. The insoluble fiber found in them can help lower your risk of colon problems, including your risk of colon cancer. Many reasons to find ways to add them to your diet!
I love hummus (a great way to get your garbanzo beans), but since I’m a fan of variety I need other ways to include garbanzo beans in my meals. This recipe for Chickpea Salad that I adapted from Lidia Bastianich is fantastic and a great addition to my repertoire. It is simple, made with common fridge and pantry items so you can enjoy it any time. The dressing is made with Italian style tuna fish which adds protein to the dish making it a great lunch or light dinner.
Chickpea Salad
Serves 6
- 2-15 oz cans chickpeas, drained and rinsed
- 1 small red bell pepper, cut into 1/4″ x 2″ strips
- 1 small yellow bell pepper, cut into 1/4″ x 2″ strips
- ¼ cup thinly sliced green onions
- ¼ cup drained capers, chopped
- ¼ cup chopped pitted green olives
- 3 tablespoons chopped fresh Italian parsley
- 1 5-oz can Italian tuna in oil, drained
- 3 tablespoons dry white wine
- 1 tablespoon dijon mustard
- 2 tablespoons white wine vinegar
- 1 garlic clove, peeled
- 1 teaspoon fresh squeezed lemon juice
- ¼ cup extra virgin olive oil
- kosher salt and freshly ground pepper
- In a large bowl, combine the chickpeas, bell peppers, green onion, capers, olives, and parsley.
- In a mini–food processor, combine the tuna, white wine, vinegar, Dijon, lemon juice and garlic. Pulse to combine. With the machine running, drizzle in the olive oil to make a smooth, emulsified dressing. Drizzle the dressing over the chickpea mixture, season to taste with salt and pepper and toss to coat the salad.
- Serve on lettuce leaves.
(click here) for printable recipe