3 Garbanzo Salads Good For Diabetics
Beans have lots of good characteristics like versatility, health value and easily prepared. Beans & legumes are actually a very important aspect of a diabetic’s diet is especially the chickpeas or garbanzo beans.
Below are really good recipes for many diabetics using garbanzo beans. Have fun!
Herbed Garbanzo Salad
1 (16-oz.) can garbanzo beans (or chickpeas), drained
1/4 c parsley; chopped
1 medium tomato, cored and chopped
2 tbsps olive oil
1/4 c sliced ripe olives
1 tsp ground cumin
1 clove garlic, minced
1 tbsp red wine vinegar
1 tsp dry mustard
In medium bowl, stir together beans, parsley, tomato and olives. Inside a bowl, whisk together remaining ingredients until well blended. Toss dressing well with beans. Cover & refrigerate until serving.
Calories: 130
Protein: 4 g
Sodium: 210 mg
Cholesterol: 0 mg
Fat: 7 g
Carbohydrates: 14 g
Exchanges: 1 Bread/Starch, 1 Fat
Garbanzo Pasta Salad
Servings: 8 (Serving = 1/2 cup)
4 ounces uncooked spinach rotini or fusilli
1 can (15 ounces) garbanzo beans (chickpeas), drained and rinsed
1/3 c carrot; chopped fine
1/3 c chopped celery
1/2 c red bell pepper; chopped
2 green onions with tops, chopped
3 tbsps balsamic vinegar
2 tbsps reduced calorie mayonnaise
2 tsps prepared whole-grain mustard
1/2 tsp black pepper; freshly milled
1/4 tsp Italian seasoning
Leaf lettuce
Cook pasta according to package directions, omitting salt. Drain and rinse well under cold water until pasta is cool; drain well. Combine pasta, garbanzo beans, carrot, celery, bell pepper and green onions in medium bowl. Whisk together mayonnaise, vinegar, mustard, pepper and Italian seasoning in bowl until blended.
Pour over salad; toss to evenly coat everything. Cover then refrigerate up to 8 hours. Arrange lettuce on individual plates. Spoon salad over lettuce and garnish with cherry tomatoes, if desired.
Nutritional Information (Per Serving)
Calories: 129
Protein: 5 g
Sodium: 242 mg
Cholesterol: 1 mg
Fat: 2 g
Carbohydrates: 22 g
Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
Mediterranean Egg Salad Wraps
1 can (15 ounces) garbanzo beans (chick peas), drained, rinsed, and drained
3 tbsps mayonnaise (light)
1 tbsp pickle relish
1/2 tsp garlic; minced
1 tbsp fresh lemon juice
1/4 tsp black pepper
2 drops hot pepper sauce
1 hard-boiled egg, shelled, yolk discarded
4 eight-inch 95%PRCTG% fat free tortillas or wraps, sun-dried tomato flavor (or other)
Combine garbanzo beans, mayonnaise, relish, garlic, lemon juice, black pepper, and hot sauce inside your food processor. Blend until consistency is spreadable; it will not be completely smooth.
Coarsely chop egg white and combine with spread into a bowl. Spread 1/4 c of mixture into a thin layer on top of each wrap. Roll wraps from one edge to the other. Cut in half and serve.
Yield: 4 wraps
Serving size: 1 wrap with 1/4 c spread
Nutrition Facts
Per Serving:
Calories: 270
Carbohydrate: 43 g
Protein: 11 g
Fat: 6 g
Saturated fat: 0 g
Cholesterol: 3 mg
Sodium: 490 mg
Fiber: 7 g
Exchanges per serving: 3 starch, 1.5 lean meat
Carbohydrate choices: 3
Discover The Cowboy Bean Recipe
Baked beans are a traditional cowboy food that is a healthy and lucrative dish that can feed a whole family on a budget. Pinto beans, off white colored beans covered with reddish spots, are a smart choice for those who want a filling and healthy dish.
These beans originally came from Peru and it has made its way around the world for everyone to enjoy. It has been proven effective in stabilizing glucose levels, lowering cholesterol and reducing the risk of heart attack and stroke.
Here’s a scrumptious pinto bean-based recipe that your family will love. It gets better the longer it cooks. It is really easy to cook and reminds me of my youthful adventures of tenting out under the summer moon with beans cooking over an open fire. Try it out!
Ingredients
1 lb dry pinto beans
1 lb ground sirloin (or lean ground beef)
1 medium yellow onion, finely diced
1 tsp black pepper, ground
1 tbsp brown sugar
1 tbsp Worcestershire
1 tbsp garlic, minced
2 tsps molasses
2 tsps liquid smoke
2 tsps chili powder
1/4 tsp celery seed
1/2 tsp kosher salt (optional)
1/2 lb sharp cheddar cheese, grated (optional)
1 tsp cayenne pepper, ground (optional)
Clean beans by rinsing them with tap water. Place beans inside a 4 quart pan. Pour water just enough to cover beans.
Put over heat and wait until water boils and turn off the stove.
Soak for an hour. As beans soften and expand, pour additional water for beans to get covered (if needed).
Cook ground beef on stove until browned. Drain grease, remove ground beef from pan and pat with paper towel to absorb any extra grease. Set aside.
Get the pan with your beans and drain the water. Be sure to leave the bean residue on bottom of pan – this adds flavor. Add new water just enough to cover beans. Add all remaining ingredients and stir them well.
Cook on low to medium heat (low, slow boil), stirring every so often, for about 2 to 3 hours. You’ll know it’s done when beans are tender enough to eat. Just before serving, add a sprinkling of grated sharp cheddar cheese on top.
Serve with fresh buttered bread and add finely chopped onion and garlic on top. Yumm..
Most like to cook more than enough for one meal because this is one dish that improves greatly with prolonged cooking, as beans tend to break down and form a creamy substantial dish.
If you intend to store this for a long time, the dish must be simmered for 15 minutes at least twice a day. Also, use several cloves of freshly minced or finely sliced garlic to help the prolong the storing time
Top Baked Bean Recipe You’ll Surely Love!
Almost everyone I know loves a great homemade baked bean dish. Most of the recipes uses a crockpot but in my own recipe, I don’t use it. I use the stovetop instead. It’s really great if you make this dish from scratch because they taste better and it’s the way it’s supposed to be.
You could eat this wonderful and hearty dish whether in summer during BBQ parties or even during the cold winter months.
Ingredients
1 lb dry small white beans, such as cannellini/navy beans (or 3 15-ounce cans of white beans)
2 whole cloves
1 onion, peeled and halved lengthwise
2 garlic cloves, peeled and smashed
1 bay leaf
1 tsp salt
1/4 c ketchup
1/4 c molasses
3 tbsps apple cider vinegar
1.5 tsps dry mustard powder
1/4 tsp Tabasco sauce (or cayenne pepper if you don’t have Tabasco)
1/4 tsp freshly ground black pepper
1 slice raw thick-cut bacon
5 slices cooked thick-cut bacon, chopped
1/4 red onion, finely chopped
If you are using canned beans, put beans inside a large pot and skip to step 4. Put dry beans inside a large pot. Cover with water by 2 inches and refrigerate overnight. Alternatively, bring beans to a boil, remove from heat & let cool for an hour.
Drain beans then rinse them. Add them to a large pot. Cover with 1 inch of water. Insert cloves into onion halves (so they can be easily found and discarded later), add to pot. Add garlic and bay leaf.
Heat to a simmer and allow to cook for 1 to 2 hours, until beans become tender. (Older beans will take longer to cook). Add boiling water to beans if they begin to look dry while cooking.
Remove onion, cloves, and bay leaf. Add 1 teaspoon of salt. Into a separate bowl, mix together the ketchup, molasses, vinegar, mustard powder, Tabasco sauce, and pepper. Add mixture to beans then stir to combine. Add one slice of raw bacon to the mix. Bring beans to a simmer. Simmer over low heat for 30-40 minutes until thick. Remove bacon slice (if desired). Add more salt to taste.
Serve hot, topped with chopped red onions and crumbled bacon. Serves 4.
You can be as creative as you want and make this dish your very own but just be sure that its main components will still be present in the dish. My family has always loved this dish when I prepare it for them so do try this recipe out.
You could also add in some cheese before you serve your beans & for sure, it’ll be a super hit with your friends and family. Have fun and enjoy this very delicious and homey recipe
Discover Boston’s Most Loved Baked Bean Recipe
Have you ever wondered why Boston is called Beantown? It is because beans that are slow-baked in molasses have been a favorite Boston dish since colonial days. Currently, this specialty dish continues to be one of New England’s most-love dishes. It’s wonderfully old-fashioned, yet healthy and easy. Here’s how you can make your own:
You will need the following:
2 cups navy beans
1/2 pound bacon
1 onion, finely diced
3 tbsps molasses
2 tsps salt
1/4 tsp ground black pepper
1/4 tsp of dry yellow mustard
1/2 c ketchup
1 tbsp Worcestershire sauce
1/4 c brown sugar
Directions for cooking:
Wash beans and soak them cold tap water overnight. Using the same water the next morning, bring to a boil atop the stove. Simmer until beans turn tender. This would take approximately one to two hours. When beans turn tender, drain and reserve the liquid.
Note: They won’t be perfectly soft, but they will be almost soft.
Preheat oven to 325 degrees F (165 degrees C). Arrange the semi-cooked beans inside a 2 quart casserole dish or bean pot by starting with placing beans at the bottom of dish, then layering them with onion and bacon.
Using a saucepan, combine together salt, molasses, pepper, dry yellow mustard, ketchup, Worcestershire sauce and brown sugar. Bring the mixture to a boil and pour over beans. Get the reserved bean water; pour in just enough to cover up the beans. Use the lid of your dish or you can also use aluminum foil. Bake for 3 to 4 hours in your preheated oven, until beans become tender.
Remove the lid about halfway through cooking. You can add more liquid if necessary to prevent the beans from getting too dry. This dish serves 6. Baked beans would taste extra delicious when served with Brownbread. Here’s a trouble-free Brownbread recipe that would complete your meal.
You will need:
1 c sifted rye flour
1 tsp of baking powder
1 tsp soda
1 tsp kosher salt
1 c cornmeal
1 c whole wheat flour
1 tsp cinnamon
1/2 tsp allspice
2 c buttermilk
1 c raisins
3/4 c dark molasses
Sift together flour, baking powder, soda, and salt; stir in cornmeal, whole wheat flour, cinnamon, and allspice. Add buttermilk, raisins, and dark molasses; beat well. Divide the batter among 4 greased and floured 16-ounce fruit or vegetable cans (make sure the labels have been removed). Cover tightly with aluminum foil.
Place the cans on a rack inside a deep kettle. Add boiling water, around 1 inch in depth(cans should not be resting in water). Cover and steam for 3 hours, adding more boiling water along the way as needed.
You will know that bread is done when it has risen almost to fill the can and it’s center has puffed slightly. (If center remains indented, steam for 15 minutes or so more).
Cool the bread for ten minutes. Remove bread from the can – this is best done by removing bottom of can and pushing bread out of can. Wrap and store overnight. Makes 4
Discover The Delicious Baked Beans For A Great Backyard BBQ!!
A typical American backyard barbecue is never complete without baked beans. Although, beans cook a long time — about the same amount of time it takes to prepare a good barbecue – this dish is very much wanted during these summer picnics. It’s popularity can be attributed to the simple steps of cooking and its health benefits as well.
Depending on who your guests are, we have two varieties of this special dish. Cook the second recipe if there are children who will be joining your barbeque. They will love the addition of hotdogs. Read on and we will show you how preparing baked beans is as easy as 1-2-3.
Baked Beans with Molasses
1 pound dried beans
4 strips thick-cut bacon
1 large yellow onion, chopped
1 c of your favorite beer
1/2 c molasses
1 tsp sweet paprika
2 tbsps brown light sugar
1 tbsp dry yellow mustard
2 tbsps sweet pickle relish
Salt to taste
Bring 2 quarts of water to a boil with a stockpot over high heat. Add the beans and cook for 5 minutes. Take out any residue from the surface. Remove from the heat and soak beans for one to two hours. Drain the beans and discard the liquid.
With an ovenproof skillet over low heat, cook the bacon just until it’s beginning to brown, about 4 minutes. Absorb the oil from bacon by placing it on paper towels, reserving the fat in pan. When the bacon is cool, chop it.
Preheat the oven – 250�F. Put the pan with the bacon drippings over medium-low heat and brown the onion. Cook until onion is golden (usually takes about 4 minutes). Add beer, 2 cups water, molasses, brown sugar, mustard, paprika, reserved bacon, and drained beans. Cover tightly with lid or aluminum foil and bake for 3 hours, stirring every hour.
Add the pickle relish and bake, uncovered, for 30 minutes. If the beans are tender and the sauce has thickened, take it out the oven. Season to taste with salt. If you don’t want to use dried beans, one can alternatively use a pound of canned beans. Rinse and drain the beans thoroughly and reduce the baking time to 1� hours.
Kid-friendly Baked Beans with Hotdogs
16 ounce can baked beans
8 ounces cooked pasta
4 hotdogs, sliced into 1/2″ pieces
8 ounce can of tomato sauce
2 tsps chili powder
1 c grated cheese
Preheat the oven – 350�F. Spray with cooking spray or wipe with oil a two quart baking dish. Mix together hotdogs, beans, pasta, tomato sauce and half of prepared grated cheese and pour onto the baking dish.
Top with the remaining cheese. Bake for 30 minutes. Serve.
Black Bean Chili Recipe
Ingredients:
1 c of sour cream
1 pc of onion (red); chopped
A bunch of cilantro leaves (fresh); chopped
1/2 c of red wine (dry)
2 c of black beans; pre-cooked
Freshly cracked black pepper
Salt
A dash of pepper (cayenne)
2 Tbsps of cumin; ground
2 pcs of onions (large); diced
2 pcs of Jalapeno peppers; cut up into small cubes
3 Tbsps of veggie oil
4 pcs of garlic; finely chopped
1 lb of beef; cubed (1 inch)
2 lbs of pork (butt); de-bonned
1 can of tomatoes (whole, 28oz); set aside the syrup
Instructions:
Place oil inside a prepared Dutch oven on medium heat. Saute the peppers (bell), garlic, plus onions until onions are clear and peppers are tender (about fourteen minutes). Transfer sauteed ingredients in another bowl making use of a spoon that is slotted.
Cook the pork and beef ’till these are not pinkish in color anymore (about eight to ten minutes). Place the sauteed mixture back in the Dutch oven and add the tomatoes.
Season the dish with hot chili powder, salt and cumin. Next add in the cayenne and chilies. Cover pan then simmer for an hour more ’till pork and beef are tender. At this time, add red wine and beans.
Cook uncovered for twenty five more minutes ’till chili thickens. Prepare cilantro, sour-cream, onions, cheese and cilantro inside different bowls. Serves eight persons.
>> Black Bean Chili #15 Recipe
Mom’s Best Vegan Baked Beans Recipe
Ingredients:
4 c of water
2 c of onions; chopped
2 tbs of vinegar (apple cider)
1/4 tsp of cinnamon (ground)
1/4 tsp of nutmeg
1/2 c of molasses
1/4 tsp of pepper
1 tsp of dry mustard
32 ozs of tomato sauce
1/8 tsp of allspice
1 lb of beans (navy, dried, uncooked)
1 clove of garlic; freshly peeled
4 leaves of bay
Instructions:
Wash and drain the beans. Except the tomato sauce, mix all other ingredients with beans. Cover and refrigerate (24 hours).
Set mixture into large microwaveable pot then add some tomato sauce and boil on medium flame. Lower heat, cover and let it simmer for 45 minutes, stirring occasionally.
Preheat the oven (300 degrees F). Put the covered pot inside the oven then bake (4 hours). Check the beans once every 1/2 an hour, add water or stir as necessary. If the beans get cooked, take away from the oven then prepare to serve. Good for 10 servings.
>> Mom’s Best Vegan Baked Beans Recipe