Alexandra believes that beans are one of the healthiest foods! As the owner of Delish Knowledge, her goal is to make healthier eating simple and accessible. Alexandra is a registered dietitian, yoga teacher, and vegetable lover. She specializes in plant-based diets (beans!), weight management and sports nutrition. She recommends beans to her clients because they are a terrific source of protein, fiber, and essential nutrients and at roughly $1 a pound they are an inexpensive protein source.
Alexandra is convinced that compared to other proteins, beans have a low carbon footprint and are a great choice for health and the environment. Beans are also heart healthy! They contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. Beans have been shown to reduce your cancer risk; it’s recommended to eat 3 cups of beans per week to reduce the risk of chronic diseases thanks to their antioxidants and fiber content. Since beans combine protein and fiber incorporating them in your diet will keep you satisfied for hours, which is great for weight loss and weight management!
Make sure to check out Alexandra’s book Fresh Italian Cooking for the New Generation: 100 Full-Flavored Vegetarian Dishes That Prove You Can Stay Slim While Eating Pasta and Bread.
You will find delicious recipes using beans such as:
Chickpea & Mushroom Marsala
Spicy Broccoli Rabe & Gemelli Pasta
Pasta E Fagioli
Simmered White Beans with Crusty Bread
Chickpea Salad
Couscous, Arugula and Mushroom Salad with kidney beans
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Alexandra shares one of her favorite bean recipes. Garbanzo beans are her favorite to eat because they are so creamy and delicious. She enjoys them in hummus, soups, salads and also roasted. This Roasted Chickpea Salad with Hummus Dressing highlights how you can use one bean two different ways!
photo courtesy of Alexandra Caspero
Roasted Chickpea Salad with Hummus Dressing
Recipe courtesy of Alexandra Caspero
Vegan & Gluten-Free
Serves: 4 salads
Ingredients
- Roasted Chickpeas
- 2 cups cooked chickpeas
- ½ teaspoon ground cumin
- ¼ teaspoon ground coriander
- ¼ teaspoon paprika
- ⅛ teaspoon cayenne pepper
- ⅛ teaspoon ground cinnamon
- 1 tablespoon olive oil
- Salt/pepper
- Hummus-Dill Dressing:
- ½ cup hummus
- ⅛ cup lemon juice
- 1 clove garlic, minced
- 2 tablespoons freshly chopped dill
- Water, to thin, if needed
- Salad Ingredients:
- 6-8 cups chopped lettuce chopped lettuce
- 2 large tomatoes, sliced (preferably heirloom)
- ½ cup very thinly sliced red onion
- 1 cup finely sliced cucumber
- ¼ cup chopped pistachios
photo courtesy of Alexandra Caspero
Instructions
- Preheat oven to 450 degrees F.
- Pat chickpeas dry with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and seasonings. Spread on a baking sheet, and bake for 30 minutes, until browned and crunchy.
- While the chickpeas are cooking, prep the vegetables and divide among four bowls.
- Make the dressing. Whisk together all ingredients for the hummus dressing until smooth and creamy. Thin with water, if needed.
- Divide chickpeas on top of salad and drizzle with dressing. Garnish with pistachios and extra dill, if desired.
photo courtesy of Alexandra Caspero
photo courtesy of Alexandra Caspero
