Garbanzos, known as chickpeas, help you feel full longer after a meal and may cut the craving for junk food. Chickpeas are rich in protein and fiber and have a low-glycemic index score, which makes them an excellent food for those who are obese or have diabetes.1,2
Ingredients:
1 cup cooked or canned garbanzos, drained (save liquid to add to a soup, etc.)
2 tablespoons minced onion
1 tablespoon fresh lemon juice
2 teaspoons cold-pressed virgin olive oil
¼ teaspoon basil
¼ teaspoon oregano
¼ garlic powder or 1 – 2 minced garlic cloves
1/8 teaspoon salt if garbanzos are unsalted
2 tablespoons fresh parsley, chopped
Freshly washed leaf lettuce torn in bite-size pieces, quantity as desired.
Directions
Put drained garbanzos in a pint jar with a lid.
To the jar add the chopped onion, lemon juice, oil, seasonings, and salt. Do not add the parsley yet.
Shake the ingredients to mix and refrigerate for 4 hours or longer.
Just prior to serving, put the lettuce and parsley in a serving bowl. Add the seasoned garbanzos, toss and mix well. You could add other fresh vegetables if desired.
May top with crumbles of vegan feta cheese if desired.
Servings: 2
Sources
- Murthy CM. Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite. 2010 Apr; 54(2):282-8[↩]
- Pittaway JK. Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control. J Am Diet Assoc. 2008 Jun; 108(6):1009-13.[↩]