Wednesday, February 20, 2013

A Vegan Meal: Roasted Cauliflower, Garbanzo Beans and Olives



Garbanzo beans are a staple in the Cowie house. In fact, the pantry is stocked with several types of beans at all times. Some families run out for milk and bread when a storm ensues, we run to the store for beans (slight dramatization).


Garbanzos are just so dang versatile and healthy. They are high in protein and zinc so a perfect sub-in for meat but with a bonus. Being high in fiber, they help keep us feeling full long after the meal. Garbanzo beans are the main ingredient in the ever-popular hummus dip and in falafel. And garbanzo bean flour is often used as a gluten-free option with cooking and baking.

Personally I prefer to use canned garbanzo beans rather than dried- it’s a texture thing. When dried garbanzo beans are soaked and cooked, they still seem to have a crunch that just does not appeal to me. Same with roasting garbanzo beans. There are all kinds of recipes for a healthy, crunchy, high protein snack of roasted and seasoned garbanzos. I’ve tried several variations and keep coming back to the conclusion that I’d prefer my garbos a bit more on the mushy side.
Recipe adapted from Cooking Light Mar. 2010
This Roasted Cauliflower, Garbanzo Bean and Olive recipe actually calls for the garbanzo beans to be roasted along with the cauliflower, garlic and olives. If you like the crunch, add the beans to the roasting pan. If you prefer the softer texture of the beans, add after. Either way, this dish is delish! It could be served as a side dish or as a vegetarian meal when served with rice or naan bread.

Just one last note…when I worked as a Supermarket Dietitian, I came to realize that many people did not know that garbanzo beans are the same thing as chickpeas. We actually sold garbanzo beans in one isle and chickpeas in another (and for different prices)! Some say garbanzos, some say chickpeas…call them whatever you want and stock up.


Roasted Cauliflower, Garbanzo Beans and Olives

Ingredients
  • 1 large head cauliflower
  • 3/4 cup green Spanish olives, chopped
  • 8 garlic cloves
  • 1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed
  • 3 Tbsp. olive oil
  • 1/2 tsp. crushed red pepper
  • 3 Tbsp. fresh parsley, chopped
  • long-grain rice (we used Martin Rice from Bernie, MO)
Cooking Directions
  1. Preheat oven to 450 degrees.
  2. Combine cauliflower, olives and garlic in a roasting pan. Drizzle with olive oil, sprinkle with red pepper. Toss well to coat.
  3. Bake at 450 for about 20 minutes until cauliflower is golden, stirring after 10 minutes.
  4. Remove from oven, stir in beans, top with parsley and serve with prepared rice.
until next time...
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8 comments:

  1. Looks and sounds fantastic! Thanks for sharing, I can't wait to try this :)

    Happy Blogging!
    Happy Valley Chow

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  2. My wife would love this, cant wait to make this dish!

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  3. This sounds so good, great way to use cauliflower.

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  4. Absolutely love following along! Wanted to let you know I've nominated you for the Versatile Blogger Award on my Blog, LeMoine Family Kitchen. Will be posting it tomorrow, please visit and say hi.
    Angela
    http://lemoinefamilykitchen.blogspot.com

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    1. Thanks so much Angela- I appreciate it very much!

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  5. This sounds delish! I have another name for garbanzos - chi-chi beans! Canned chi-chi's (pronounced chee chee, in case you didn't know already), were marinated in olive oil, red wine vinegar and freshly grated Romano cheese. My favorite part of the antipasta salad in my childhood 1/2 Italian home! Can't wait to try this recipe and see what else you have on your blog :)
    Thank you for sharing,
    Andi

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    Replies
    1. this sounds super easy and healthy. Thanks for sharing itsdaMama!

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