A Taste of Fall

Fall speaks to sitting in front of a warm fire with a mug of warm tea or cider. Unfortunately, it is often paired with calorie dense foods that pack the pounds on and make you want to wear giant sweaters.

Legumes provide a healthy alternative for protein from a non-meat source. There are many recipes available that deliver taste without unneeded calories. Including legumes can deliver this promise.

Garbanzo beans (like most legumes) have long been valued for their fiber content. Two cups provide the entire daily value! But the research news on garbanzos and fiber has recently taken us one step further by suggesting that the fiber benefits of garbanzo beans may go beyond the fiber benefits of other foods.

Garbanzos are a food you definitely want to keep on your “digestive support” list—especially if you are focusing on the colon. Between 65-75% of the fiber found in garbanzo beans is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine (colon).

One cup of cooked chickpeas contains 269 calories, 45 grams of carbohydrate, 15 grams of protein, 13 grams of dietary fiber, 4 grams of fat and 0 grams of cholesterol. A one-cup serving of raw chickpeas provides 50% of daily potassium needs, 2% vitamin A, 21% calcium, 13% vitamin C, 69% iron, 2% sodium, 55% vitamin B-6 and 57% magnesium. Additionally, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium.

With all these health benefits, including them in your whole-food diet is a healthy choice.

White Bean & Pumpkin Hummus

3 (6-inch) whole-wheat pitas, each split in half horizontally to form 2 rounds

2 teaspoons olive oil

1/2 teaspoon kosher salt

1 cup canned pumpkin purée

2 tablespoons tahini (sesame seed paste)

2 1/2 tablespoons fresh lemon juice

1 tablespoon extra-virgin Olive oil

1 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/8 teaspoon salt

1 (15-ounce) can cannellini or other white beans, rinsed and drained

2 garlic cloves, chopped

  1. Preheat oven to 400 degrees.
  2. Lightly brush sides of pitas with olive oil; sprinkle with kosher salt. Cut each pita into 8 wedges; arrange wedges in a single layer on baking sheet. Bake at 400 degrees for 5 minutes; rotate pans and bake an additional 5 minutes or until crisp. Watch so they don’t burn.
  3. Place pumpkin purée and remaining ingredients in a food processor; process until smooth (about 30 seconds). Serve pumpkin spread with pita chips and apple slices.


Cooking Light Magazine

Serves 12 (serving size: 3 tablespoons & 4 chips)

Calories- 98

Fat- 3.9 g

Protein- 3 g

Fiber 3- g

Sodium- 197 g

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