Beans

May 2024

Protein-Packed Snack!

2024-05-10T20:07:22+00:00May 8th, 2024|Categories: Recipes, WIC Food|Tags: , , , , , , , |

Roasted chickpeas are a delicious and healthy snack that can be made using canned chickpeas.

ROASTED CHICKPEAS

1 can (15 ounces) chickpeas

(garbanzo beans), drained and rinsed

1 to 2 tablespoons olive oil

1 teaspoon ground cumin

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1/4 teaspoon cayenne pepper

(adjust all spices to your preference)

Salt and pepper, to taste

Optional: a pinch of any other

spices you like (e.g., curry powder,

chili powder, onion powder, etc.)

Preheat your oven to 400 degrees. Line a baking sheet with parchment paper or lightly grease it with cooking spray.

Drain and rinse the canned chickpeas thoroughly. Pat them dry with a clean kitchen towel or paper towels.

In a mixing bowl, combine the chickpeas, olive oil, ground cumin, smoked paprika, garlic powder, cayenne pepper, salt, and pepper. You can add any other optional spices at this point as well. Toss the chickpeas until they are evenly coated with the oil and spices.

Spread the seasoned chickpeas in a single layer on the prepared baking sheet.

Roast the chickpeas in the preheated oven for about 25 to 30 minutes or until they become golden brown and crispy. You can shake the baking sheet or toss the chickpeas halfway through the baking time to ensure even cooking.

Once roasted to your desired crispiness, remove the chickpeas from the oven and let them cool slightly before serving.

Pick up your chickpeas and other WIC foods at Grocery Services North.

August 2023

The Versatility of Canned Chickpeas

2023-08-22T13:46:01+00:00August 9th, 2023|Categories: Meal Planning, Pregnancy, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , , , |

The Versatility of Canned Chickpeas

A WIC Mom’s Pantry Superhero!

When it comes to stocking up your pantry with versatile, healthy ingredients, few items can rival the incredible benefits of canned chickpeas. These tiny legumes may not wear capes, but they certainly possess superhero-like qualities that can transform your meals and save the day in the kitchen. Adding canned chickpeas to your recipes can unlock a world of nutritious and versatile meal options. Chickpeas, also known as garbanzo beans, are a powerhouse of nutrients and offer various health benefits for both you and your children. In this blog post, we’ll explore the many reasons why canned chickpeas should be a staple in every mom’s pantry and share some creative recipe ideas to inspire you.

Nutritional Powerhouse

Canned chickpeas pack a powerful nutritional punch, making them an ideal choice for growing children and health-conscious moms. Rich in protein, fiber, vitamins, and minerals, chickpeas can contribute to a well-rounded diet and promote healthy growth and development. With iron, zinc, folate, and magnesium among their impressive nutrient profile, these legumes can help combat iron deficiency and support overall well-being.

Convenient

Canned chickpeas are incredibly versatile and require little effort to incorporate into your family’s meals. Whether you’re a seasoned cook or a busy mom looking for quick meal solutions, these legumes can be easily incorporated into a variety of dishes. From salads and soups to curries and stir-fries, the possibilities are endless.

Kid-Friendly

Getting your kids to eat healthy can sometimes be a challenge, but canned chickpeas can come to the rescue. These legumes have a mild, nutty flavor that kids often find appealing. You can mash them into spreads for sandwiches, blend them into smoothies for added nutrition, or even turn them into crunchy, roasted snacks for those after-school hunger pangs.

Plant-Based Protein

For WIC moms who follow a vegetarian or vegan diet or are looking to reduce meat consumption, canned chickpeas are a fantastic plant-based protein alternative. Their protein content makes them an excellent meat substitute, ensuring your family gets the necessary protein intake for healthy growth and maintenance.

 

Recipe Ideas

Chickpea and Vegetable Curry: Whip up a hearty and nutritious chickpea and vegetable curry by sautéing onions, garlic, and ginger with your favorite curry spices. Add canned chickpeas, diced vegetables like bell peppers, carrots, and tomatoes, and let it simmer until the flavors meld together. Serve with rice or whole-grain bread for a satisfying meal.

Chickpea Avocado Salad: Create a refreshing chickpea and avocado salad by combining canned chickpeas with diced avocado, cherry tomatoes, cucumbers, and a tangy lemon dressing. This simple and delicious salad is perfect for a light lunch or a quick side dish.

Chickpea, Vegetables and Pasta: For a protein-packed pasta dish, toss cooked pasta with sautéed spinach or mixed vegetables, canned chickpeas, cherry tomatoes, and a sprinkle of parmesan cheese. The creamy texture of chickpeas complements the pasta wonderfully, making it a family favorite.

Canned chickpeas are undoubtedly a pantry superhero for WIC moms, offering a myriad of benefits that are hard to resist. From their nutritional prowess to their budget-friendly nature and incredible versatility, these legumes are a must-have for every health-conscious mom. By incorporating canned chickpeas into your family’s meals, you can ensure a delightful and nutritious dining experience that saves time and stress in the kitchen. So, let these humble legumes unleash their superpowers and elevate your culinary adventures to new heights!

Here are a few of our favorite recipes using chickpeas:

HUMMUS

You may have purchased pre-made hummus from the grocery store, but this dip is so easy to make at home. Plus, you can enjoy your homemade hummus without tahini! It’s a delicious and healthy dip that you can easily make using canned beans and their liquid. Here is a recipe for you:

1 can (15 ounces) of chickpeas (garbanzo beans), drained and liquid reserved

2 cloves of garlic, minced

1/4 cup extra-virgin olive oil

2 tablespoons lemon juice

1/2 teaspoon ground cumin

Salt, to taste

Water (or the reserved liquid from the canned beans) for adjusting consistency

Optional toppings: olive oil, paprika, chopped parsley

Rinse and drain the canned chickpeas (garbanzo beans) and reserve the liquid from the can.

In a food processor or blender, combine the drained chickpeas, minced garlic, lemon juice, ground cumin, and a pinch of salt. Start blending the ingredients together. Gradually add the extra-virgin olive oil while blending to help create a smooth texture.

If the mixture seems too thick, add a little bit of the reserved liquid from the canned chickpeas or water. Continue blending until the hummus reaches your desired consistency.

Taste the hummus and adjust the seasoning with more salt or lemon juice if needed. Once the hummus is smooth and well combined, transfer it to a serving bowl. You can drizzle some extra-virgin olive oil on top and sprinkle a pinch of paprika or chopped parsley for added flavor and presentation.

Serve the homemade hummus with pita bread, sliced vegetables, or your favorite dipping options.

A refreshing and nutritious salad that’s perfect for a light lunch or a side dish for dinner.

CHICKPEA, VEGETABLE SALAD

1 can of chickpeas, drained and rinsed

Chopped fresh vegetables (cucumbers, bell peppers, tomatoes, etc.)

Chopped fresh herbs (parsley, cilantro, or mint)

Feta cheese (optional)

Dressing: Olive oil, lemon juice, salt, and pepper

In a large bowl, combine the drained chickpeas, chopped vegetables, and herbs. If desired, add crumbled feta cheese for extra flavor.

Whisk together the dressing ingredients in a separate bowl and drizzle over the salad.

Toss gently to combine and serve immediately.

ROASTED CHICKPEAS

Roasted chickpeas are a delicious and healthy snack that can be made using canned chickpeas.

1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed

1 to 2 tablespoons olive oil

1 teaspoon ground cumin

1/2 teaspoon smoked paprika (you can also use regular paprika)

1/2 teaspoon garlic powder

1/4 teaspoon cayenne pepper (adjust to your spice preference)

Salt and pepper, to taste

Optional: a pinch of any other spices you like (e.g., curry powder, chili powder, onion powder, etc.)

Preheat your oven to 400°F. Line a baking sheet with parchment paper or lightly grease it with cooking spray.

Drain and rinse the canned chickpeas thoroughly. Pat them dry with a clean kitchen towel or paper towels. It’s important to remove excess moisture to achieve crispy roasted chickpeas.

In a mixing bowl, combine the chickpeas, olive oil, ground cumin, smoked paprika, garlic powder, cayenne pepper, salt, and pepper. You can add any other optional spices at this point as well. Toss the chickpeas until they are evenly coated with the oil and spices.

Spread the seasoned chickpeas in a single layer on the prepared baking sheet. Make sure they are not too close together to allow for even roasting.

Roast the chickpeas in the preheated oven for about 25 to 30 minutes or until they become golden brown and crispy. You can shake the baking sheet or toss the chickpeas halfway through the baking time to ensure even cooking.

Once roasted to your desired crispiness, remove the chickpeas from the oven and let them cool slightly before serving.

Enjoy your roasted chickpeas as a nutritious and flavorful snack. They can also be used as toppings for salads, soups, or as a crunchy addition to various dishes.

Note: Roasted chickpeas are best when served fresh, but you can store any leftovers in an airtight container at room temperature for a day or two. Keep in mind that they might lose some of their crispiness over time.

Pick up your chickpeas and other WIC-approved foods at any Grocery Services North store. Find a store near you on our locations page.

December 2022

Celebrate New Year’s Day Blacked-Eye Peas, Cabbage

2023-01-11T17:42:16+00:00December 29th, 2022|Categories: Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , |

Cheers to 2023!

Fill Your Bowl With Symbols Of A Year-To-Come Filled With Luck, Money

It’s almost 2023! Bringing in a New Year has a set of customs and traditions. The ball drops at Midnight. Some watch fireworks light up the sky. Some may attend parties and others may cuddle up for a movie or book at home. 

New Year’s Day traditions center around food! Many people celebrate New Year’s Day with Blacked Eyed Peas, which symbolizes a year filled with good luck. Others may eat something green, like Cabbage or Greens, to symbolize a year filled with money. 

This recipe combines ‘luck’ and ‘money’ into one simple, delicious Near Year’s Day meal or side you and your family will love. Cheers to a year filled with luck and money!

BLACK-EYED PEAS

3 cups of black eyed peas (you can use canned, frozen, or dry!)

1 can of diced tomatoes 

½ head of cabbage, diced

½ onion, diced

1 lg carrot, diced

1 jalapeno, seeds removed & finely diced

4 cups of chicken broth

Salt, Pepper, Paprika, Oregano

Note: You can also use any of these leftovers you may have in you fridge to step it up a notch: 

Corn, bacon, ham, or a ham bone

Add all ingredients to a slow cooker and cook for 4 hours on high heat, season to taste.

Pick up all your WIC foods in one easy stop at any Grocery Services North location. 

2 Great Recipes Using WIC Foods

2023-11-10T19:51:19+00:00December 14th, 2022|Categories: Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , , , , , |

Potato Soup, 3 Bean Chili Recipes To Comfort Your Family This Winter

This winter, soups are the perfect way to cozy up. We have two amazing recipes using WIC foods that will help warm your whole family on the coldest of days. These two recipes use popular WIC foods such as beans, vegetables and cheese to help make a filling family meal that you can enjoy for days to come.

BAKED POTATO SOUP

5 large russet potatoes, diced

1 teaspoon salt

5 slices thick cut bacon

1 large onion, finely diced

3 cloves garlic, minced

2 Tablespoon butter

¼ cup flour

3 cups Chicken broth

2 cups milk

1 cup sour cream

½ teaspoon pepper

2 cups shredded cheese – Colby jack, cheddar, or mozzarella work best

1/8 cup green onion chives, finely diced

Helpful Tips: 

Avoid using bagged shredded cheese, as it contains cellulose which prevents the cheese from melting smoothly.

Plain Greek Yogurt can be used instead of sour cream.

Instructions:

Submerge diced potatoes in a pot of water. Add salt and boil for about 20 minutes or until fork tender. Drain the potatoes and set aside.

Cut the bacon into squares and cook low and slow until crisp.

Add the onions and cook over medium heat for 5 minutes. Add the garlic and butter and cook for 2 more minutes. 

Slowly stir in flour while mixing and cook for 1 – 2 minutes.

Add the chicken broth, then the milk. Bring to a boil while stirring often, then reduce to a simmer. Mash the potatoes then add them to the pot. Mix in the sour cream, salt and pepper.

Remove from heat.

Gradually sprinkle in the shredded cheese. Stir until combined. Add the green onion chives and any extra cheese or sour cream you want. The soup will continue to thicken as it stands. 

Serve & enjoy!

Frijoles WIC

The temperatures are dropping. What’s more comforting than a nice warm soup or chili? Gather up WIC-approved beans and other WIC ingredients for this hearty and healthy recipe. It’s the perfect time to cozy up to a bowl of this 3 Bean Chili.

3 BEAN CHILI

1 onion, diced

1 tablespoon of minced garlic

3 celery stalks, diced

1 large carrot, diced

1 bell pepper, diced

1 jalapeno, diced

1 can of diced tomatoes with chilies

1 can of kidney beans, drained

1 can of black beans

2 cans of pinto beans, drained

1 tablespoon of butter or oil

Optional for topping:

Green onions

Cheese and/or sour cream

Turn the slow cooker on high heat. Finely dice about 2 cloves of garlic, 1 onion, 3 celery stalks, 1 large carrot, and 2 jalapenos then add to the slow cooker. Add 1 tablespoon of butter or oil & stir. Drain the liquid out of 1 can of kidney beans and 2 cans of pinto beans, then add to the slow cooker. Then add 1 can of black beans (don’t drain the liquid out of this one).

Stir & cover. Cook for 4 hours, stirring occasionally. Serve with shredded cheese & green onion on top, and this pairs great with cornbread too! Enjoy!

Pick up all your WIC-approved beans and other WIC foods in one easy stop at any Grocery Services North store. There are 11 locations in Dallas, Garland, Grand Prairie, Plano, Waco, Tyler and Longview. 

Check out our blog for more recipes using WIC-approved beans and other WIC foods. 

 

November 2022

Cook Up Comforting Fall Recipes With WIC Foods

2022-11-21T18:36:28+00:00November 4th, 2022|Categories: Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , |

Mixing family meals is a never-ending task. To help inspire you and your family at mealtime, here are a few cozy recipe ideas – using WIC foods of course – we think you will enjoy as the fall and winter weather kicks in.

This time of year pumpkin is in everything from coffee to candles. This recipe from USDA’s MyPlate is full of fall flavors and is a great family meal, perfect for catching up and spending quality time with your family.

PUMPKIN CHILI

2 teaspoons olive oil

1 small yellow onion (chopped)

1 green bell pepper (cored, seeded and chopped )

2 jalapeño peppers (seeded and finely chopped, optional)

2 cloves garlic ( finely chopped or 1/2 teaspoon garlic powder )

1 pound ground turkey, optional

1 can diced tomatoes with juice

1 can pumpkin puree

1 cup water

1 teaspoon cumin, ground

salt and pepper (to taste, optional)

1 can kidney beans (Can choose other beans if desired.)

Heat oil in a large pot over medium high heat. Add onion, bell pepper, jalapenos (omit if serving to children) and garlic and cook, stirring frequently until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. Reduce heat to medium low then add beans. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.

Source: from USDA’s MyPlate, Bronson Wellness Center

It’s also the perfect time to fire-up the oven for tasty treats with healthy ingredients.

This recipe from the USDA’s MyPlate is a perfect twist on a classic cookie recipe. Your kids won’t even know healthy foods are packed into the ingredient list.

Carrots give this traditional oatmeal and raisin cookie a colorful and tasty twist.

CARROT COOKIES

1/2 cup margarine (soft)

1 1/4 cups sugar mixed with 1/4 cup water

1 cup carrot (grated)

2 egg whites (well beaten)

2 cups flour (all purpose)

2 teaspoons baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon cinnamon

2 cups oatmeal, quick cooking (raw)

1 cup raisins

In a large bowl, cream together margarine and honey. Stir in carrots and egg whites. Stir together flour, baking powder, baking soda, salt, cinnamon, oatmeal and raisins. Gradually stir flour-oatmeal mixture into creamed mixture, just until all flour is mixed. Do not over mix. Drop a teaspoon on a greased baking sheet. Flatten slightly and bake at 350 degrees for 10 minutes, or until lightly browned.

Source: USDA’s MyPlate, Virginia Cooperative Extension, Healthy Futures