the secret to eating more fiber: roasted lentils & chickpeas
fiber is king & this is how you'll always eat enough of it
Diabetes and colon cancer are two of the most common diseases that run in my family. I won the genetic lottery woohoo </3.
(high blood pressure is up there too but that’s for a different day lol)
Anyways, the magic solution to managing and preventing diabetes and colon cancer is fiber.
Simply put, fiber:
helps slow down the digestion of carbs to stabilize blood sugar
helps ‘clear things out’ reducing the risk of cancer.1
If you want to know why fiber is so crucial for blood sugar management, I go into depth about it in this newsletter.
But if I’m being so for real, you and I probably aren’t eating enough of it.
I don’t know about you, but I’d much rather eat a handful of chickpeas and lentils than over 500 grams of tomatoes AND peppers.
This recipe is my favorite way to have a snack or salad topping with about 10g of fiber per serving. That’s about half the daily recommended amount you need btw.
TECHNIQUE DEEP DIVE
Drying the beans - The crispiness comes from making sure the beans are completely dry. If not, they’ll steam and you’ll be missing out on the amazing crunch.
If you want to ensure 100% dryness, you can place the uncooked chickpeas and lentils on a tray, uncovered in the fridge for an hour or more. Patting dry is also sufficient but to each their own :P
INGREDIENTS
1 can chickpeas/garbanzo beans
1 can lentils
1-2 tbsp neutral oil (I use spray avocado oil)
S&P to taste
Optional: your favorite seasoning (I like white cheddar)
INSTRUCTIONS
Preheat oven to 425ºF.
Wash and drain the chickpeas and lentils.
Transfer to a tray lined with a kitchen towel. Pat dry using kitchen or paper towels.
Once the chickpeas and lentils are completely dry, transfer to a rimmed baking sheet.
Spray or coat with neutral oil. Season with salt and pepper.
Mix until oil and seasoning is well distributed.
Bake for 30-40 minutes until crispy. The lentils cook faster so be sure not to burn these.
Optional: add your favorite seasoning immediately after removing from the oven.
I think I’ll actually try this! Thanks!
How long would this be good for?