Garbanzos (chickpeas) are rich in fiber and protein. One cup of cooked garbanzos has 12.5 grams of fiber and 14.5 grams of protein which promote satiety. The combination of fiber and protein slows digestion and promotes fullness. Additionally, they score low on the glycemic index, making them an excellent choice for individuals who have metabolic syndrome, prediabetes, or diabetes. Chickpeas are good sources of folate, iron, zinc, and magnesium. Regular consumption of garbanzos can help to lower elevated blood glucose
Ingredients:
1 cup dried garbanzo beans, washed and drained
½ cup dried organic, non-GMO soybeans, washed and drained
1½ cups water
1 10½ oz. can of tomato puree
1 cup organic quick oats
1 cup diced onion
1/4 cup Brazil nuts, chopped
2 teaspoons salt
½ teaspoon powdered basil
½ teaspoon garlic powder
Leaf lettuce washed, chilled, enough to cover a platter
Instructions:
- Soak the first two ingredients in 3 cups water for several hours or overnight.
- After soaking, drain and discard soak water. Transfer the beans to a blender and add 1½ cups water and a 10½-oz can of tomato puree. Whiz contents until smooth—about 2 to 3 minutes.
- Transfer contents to a medium mixing bowl, and add remaining ingredients to the bowl. Mix well. Transfer to an oil-rubbed bread tin. Cover with foil and bake in preheated 350°F oven for 1 hour.
- Remove cover and let it cool. Cover again and chill several hours in the refrigerator.
- Remove cover and slice into 16, 3/8-inch slices. Arrange lettuce on a platter and lay slices on top. Serve cold.
Tip: Slices can be used as sandwich fillers.
Disclaimer: The information in this article or recipe is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.
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