One cup of cooked garbanzo beans provides 14 grams of protein, 12 grams of dietary fiber, and a variety of vitamins and minerals, including manganese and folate. This recipe for Spicy Garbanzo Beans with celery and caramelized onions is a nice one to double up and freeze leftovers for later (just make sure you date and label your container). You can also use canned beans for quicker preparation. Keep in mind that a date label may be stamped on canned goods to help a retail grocery store determine how long to display the product for sale, or to provide an estimate for when the food will have the highest quality taste and texture. It is not a deadline for food safety. Unopened and safely stored canned beans can be consumed well past the date - just use your senses to ensure it still looks, smells, and tastes as it should.

This recipe includes just celery and onion to keep it simple, but you could add a variety of additional veggies to bulk it up or make variations. Try carrots, broccoli, and cauliflower, or green beans and tomatoes if that’s what you have. The caramelized onions work nicely with a variety of other vegetable combinations.  

Spicy Garbanzo and Celery with Caramelized Onions 

INGREDIENTS

• 1.5 cups fresh cooked garbanzo beans (or a 15 ounce can), drained and rinsed 
• 1 cup finely chopped onions 
• 3 stalks celery, chopped 
• 2 tablespoon oil of your choice 
• 1 teaspoon coriander 
• 1/2 teaspoon cumin 
• 1/8 teaspoon turmeric 
• 1/8 teaspoon red pepper or paprika 
• 1/2 teaspoon salt 
• 1/2 teaspoon black pepper, coarsely ground 
• 1-2 teaspoon fresh lemon juice 

INSTRUCTIONS

1. Add oil in a large saucepan over medium heat. 
2. Add onions and slowly cook until they are light brown (about 20 to 25 minutes). 
3. Add coriander, cumin, turmeric, and red pepper. Stir and continue to cook for 1-2 minutes to develop their flavors. 
4. Add garbanzo beans, celery, salt, black pepper, and lemon juice to the mix. 
5.  Stir the mixture until the beans are thoroughly coated with it. 

Maximize Your Food

Enjoy this recipe on top of a green salad or serve with a whole grain like quinoa or brown rice. Consume leftovers within 3 to 4 days if stored in the fridge or freeze to enjoy later on. Read more from Kristi about At-Home Food Safety, including how to safely store and freeze leftovers.

About Kristi Friesen, Registered Dietitian

Kristi is a Registered Dietitian and the Senior Manager of Nutrition Services at Project Open Hand. She previously worked in a clinical setting at Zuckerberg San Francisco General Hospital, and Highland Hospital in Oakland. She loves her career choice in supporting people’s health through food and nutrition. She loves to talk about veggies (eating them, cooking them, shopping for them at the farmers market), and spending time with her senior dog.

More recipes, cooking tips, and videos from Project Open Hand to help reduce wasted food:

• Yogurt Salad Dressing
• Kale Chips
• Banana Bread
• Zucchini Chips
• Fruit Peel Tea
• Zero Waste Applesauce
• Savory Peanut Sauce

Project Open Hand is a Chef Partner of the Stop Food Waste campaign. Since 1985, Bay Area nonprofit Project Open Hand has provided meals with love to older adults, adults living with disabilities, and people living with complex, chronic health conditions. Learn more at www.openhand.org