Smooth Move Foods
Some of favorite constipation relieving foods: Roasted Chickpeas
By accident, I learned that Roasted Chickpeas help achieve a morning glory moment without the bloat that you might experience from pressure-cooked Garbanzo’s or Hummus.
It makes perfect sense, as they are a prebiotic and a great source of fiber. I believe the roasted component makes them more resistant to fermentation in the small intestine.
They can be store-bought (but expensive). The brand I buy if I am feeling unmotivated to make them myself is Biena.
So I am sharing a recipe you can make at home
Roasted Chickpeas (inspired by Love and Lemons with pro-tips added)
Yields: About four servings
Prep time: 10 minutes
Cook time: 30-40 minutes
Ingredients:
1 (15-ounce) can chickpeas, drained and rinsed. Use EDEN Brand or Jack’s brand as they are pressure-cooked and soaked.
2 tablespoons olive oil
1/2 teaspoon sea salt, more to taste
1/4 teaspoon garlic powder (if on low Fodmap diet… substitute with optional seasonings below)
1/4 teaspoon onion powder (if on low fodmap diet… substitute with optional seasonings below)
Optional seasonings: smoked paprika, cumin, chili powder, curry powder, dried herbs (rosemary, thyme), powdered ginger.
Instructions:
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
Dry the chickpeas: Thoroughly drain and rinse the chickpeas. Pat them very dry with a clean kitchen towel or paper towel. THEY HAVE TO BE VERY DRY. The drier they are, the crispier. I recommend using a salad spinner.
Season: In a bowl, toss the dried chickpeas with the olive oil, salt, garlic powder, and onion powder. Please feel free to add any optional seasonings you like.
Roast: Spread the chickpeas in a single layer on the prepared baking sheet.
Roast for 30-40 minutes or until the chickpeas are golden brown and crispy. Shake the pan halfway through to ensure even cooking. The exact cooking time will vary depending on your oven.
Cool : Let the chickpeas cool slightly before serving. They'll crisp up more as they cool.
Serve: Enjoy the roasted chickpeas as a snack, salad topping, or crunchy element in other dishes. Have a handful or so.
What are you favorite constipation relieving foods?