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These New Chickpea Snacks Are Basically More Nutritious Cheesy-Puffs.

These New Chickpea Snacks Are Basically More Nutritious Cheesy-Puffs.

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Biena’s new line of flavored chickpea puffs are pretty healthy, and very flavorful.

Finding a healthy and tasty snack at the grocery store can be overwhelming. There's a sea of products touting their supposed health benefits at every turn, but often the claims don't stand up.

So we were thrilled to find the new line of snacks from chickpea-specialist Biena were both very tasty, and pretty nutritious.

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Biena Chickpea puffs are the chickpea answer to your favorite cheesy puffs. And they come in three craveable flavors—Aged White Cheddar, Blazin’ Hot, and Vegan Ranch—oddly only the ranch is vegan.

The flavors range between 140-150 calories per one-ounce serving (which is about 1/3 of a bag—not bad!).They're made from chickpeas and lentils, and boast seven grams of plant protein. While they are a bit higher in sodium than we'd like (ranging between 12% and 18% dv per serving), they're low in saturated fat and have just 11-13g carbs. But let’s get to the important stuff—the taste.

Aged White Cheddar

This was the most debated flavor of the puffs. Some of us thought they had a strange aftertaste while others said they were delicious. Testers definitely got the “aged” flavor taste. They have a slightly stiffer texture than a typical cheesy puff, and one tester couldn’t stop thinking about how eating too many might hurt the roof of his mouth. For those on a low-carb diet, this could be a great replacement for Pirate’s Booty.

Blazin’ Hot

Though these puffs were as blazin’ as advertised, many of our staff thoroughly enjoyed them. One tester wrote “I could eat this whole bag,” and another said “Makes you want to keep eating." A third staffer even compared them to Hot Cheetos. If you’re not a big fan of spicy food, one of our staff advises eating these with the ranch flavor to balance out the heat.

Looking for more healthy and delicious snack inspo?

Vegan Ranch

Staffers loved the herby, salty flavor these plant-based puffs had and one called them “very snackable.” Some said they could tell they were vegan but still enjoyed them nonetheless. Think of them as your lighter option for Cool Ranch Doritos.

Biena Baked Chickpea Puffs retail for $3.99 per 3.2-ounce bag, and can be found in select retailers, including Amazon and Wegmans, later this month but are currently sold on Biena’s website. They will be making their way to Whole Foods in September.

15 Minute Mediterranean Chickpea Salad

Chickpeas, tomatoes, cucumbers and olives marinated in a zippy lemon dressing with fresh herbs and feta. This quick, no-fuss salad is the perfect light, healthy, plant-powered meal or snack!Allow me to introduce you to your new favorite weekday lunch/weekend side dish/happy hour snack/everything in between. This is the easiesssst salad ever that comes together in only 15 MINUTES! I can literally do nothing that quickly in the kitchen except probably spill or break something.

It’s wonderfully light, fresh and oh-so flavaaaful. Not to mention super versatile. You can enjoy it as a meal or snack on its own, stuff it in a wrap or pita, top your turkey burger with it (ahem, it’s delicious) or just scoop it up with tortilla chips. I’d recommend all of the above. This salad basically encapsulates the theme of my meals this week: QUICK & EASY. It’s been of those weeks where I feel like a cartoon character with my head spinning around in circles trying to get a million things done. I’m also (conveniently) coming down with some sort of head cold that is realllly trying to slow me down. I’ll see how long my current remedies of extra coffee, extra green juice and a few chugs of DayQuil will last.

I can’t fathom why Adam calls me stubborn.So basically this salad is a bowl of marinated chickpeas, tomatoes, cucumbers, olives and herbs swimming in a briny mixture that tastes so crisp and delicious I just want to swim in it. The candid combination of fresh herbs, vibrant lemon and fragrant garlic brings LIFE to this salad in such a simple, unembellished way. There’s just enough dressing to marry all of the ingredients, while still leaving the taste of each vegetable uncompromised.

This salad is also extremely customizable. You can choose to substitute or add any other ingredient you like red onion, bell pepper, artichokes, other varieties of olives — whatever you have on hand! It’s also delicious with a hearty, chewy grain such as farro or barley mixed in. Just give me a spoon please and thank youuuu.

If you make this recipe, be sure to tag #dishingouthealth so I can see your beautiful creations!

Crispy Chickpea and Edamame Oven Snack

Snacking is so much fun – it’s even better when your snacks are good for you!

I don’t know about you, but when I want a snack, it’s usually something salty I want. Better yet, something salty and crispy. Enter crispy chickpea and edamame oven snacks.

These will satisfy any crunchy, salty snack craving.

I love the mixture of the edamame and the chickpeas, they play off of each other so nicely.

Did I mention how easy this recipe is? It’s super easy.

And it starts with canned chickpeas and frozen edamame.

My grocery store doesn’t carry edamame that have already been removed from their pods, so I had to remove the edamame by hand. It took a little while, but it is so worth it. However, if your grocery store does sell them already shelled (I know I have seen them before in frozen sections), then definitely get those!

Preheat your oven to 400 degrees.

Open the cans of chickpeas, dump them into a colander, and rinse them with water for about ten seconds.

Remove your edamame from their pods (if you can’t find the pre shelled kind).

Lay several sheets of paper towels down on your counter and place the chickpeas and edamame on top of them. Using another paper towel, pat them dry. The dryer they are, the crispier they will be.

Dump the chickpeas and edamame onto a baking sheet, drizzle on 1-2 tablespoons of olive oil, and sprinkle with 1 teaspoon of salt, and 1/2 a teaspoon of pepper.

Mix everything together with your hands until the chickpeas and edamame are all evenly coated with seasoning and olive oil.

Spread the chickpeas and edamame out into an single layer so they can all get nice and crispy!

Pop these babies into your 400 degree oven for 15 minutes. Pull them out and, using a spatula, flip them over and stir them around. Spread them out into an even layer again, and put them back in the oven for another 15 minutes.

And then they are done! Yay!

These are best and crispiest when they are fresh, but they still have great flavor days later. They are perfect for a salty snack, and they are also great on top of salads!!

**Note: your cooking time may vary from mine–my oven seems to take longer than other people’s. Just make sure you are checking on your chickpeas and edamame so they don’t burn!**

Frugal Nutrition

Recipe: $4.00 | Per Serving: $1.00 | Yield: 4

This 4-Ingredient Coconut Chickpeas with Tomatoes and Kale is the easiest tastiest one-pot 4-ingredient vegan meal (ever!) and it is ready for your stovetop. It’s creamy and flavorful and simple.

You can make it totally from scratch, or use the convenience of canned coconut milk, canned chickpeas, and canned diced tomatoes, which means you basically make this from pantry staples, and you could even use frozen greens to keep it super simple. Tap into the power of the coconut-tomato combo and it’s the easiest weeknight dinner of all time.

This post was originally published in October of 2016. Photos are new and the recipe has been slightly updated. Enjoy!

The weekend I discovered this recipe, I also made this super awesome Ginger Beef and Cabbage, Jalapeño Salsa Verde Soup, Whole Wheat Sweet Potato Biscuits, and Chocolate Chip Banana Muffins. It was a good freakin’ weekend!

This has become a staple recipe in our house since it uses pantry and freezer ingredients, which is exactly the kind of back-pocket recipe we all need right now.

  • 2 cans of chickpeas
  • 1 can of diced tomatoes (try fire roasted if you have them!)
  • 1 can coconut milk
  • 1/2 a bag of frozen greens (or 6 cups fresh)

Are Chickpeas Good for You?

It depends! But, mostly yes.

What I can tell you is that they’re full of fiber, and contain plenty of folate and other essential micronutrients. They’re real food – meaning you can find them in their whole food, unprocessed form.

Some people struggle with legumes, and we do recommend removing them when you do anti-inflammatory protocols or a food elimination.

You can make chickpeas more digestible by soaking uncooked chickpeas in clean water with kombu (a type of seaweed), and cooking them from dry. This breaks down some of the enzymes and chemicals that contribute to gas and bloating.

What Should I Pair With This Recipe?

We often eat this dish alone because it’s usually on a day when we can’t even, but our favorite pairings include:

  • Shirataki noodles or shirataki rice (such a fun texture!)
  • These brown rice noodles (yes I sometimes buy them by the case!) or brown rice
  • Zucchini noodles!

Can you Freeze Cooked Chickpeas?

Absolutely! We try to make most of our legumes from scratch, so I often freeze them in about 1.5 – 1.75 cup portions in jars or stasher bags.

Paleo: Not this time, but you can replace the chickpeas with ground turkey and we’re back in business!
Vegetarian: Yep, and vegan.


Kiersten Hickman/Eat This, Not That!

Tzatziki is one of the healthiest dip recipes you can whip together for a crowd, and can basically go with anything. Chopped veggies, chips, pita, you name it, tzatziki is great with it. And if you have a lot of dip leftover, you can always use it as a dipping sauce for kebabs, or as a sauce in a chicken pita or even on a burger!


  • 1 1/4 cup low-fat Greek yogurt
  • 2 tsp fresh dill
  • 1 lemon, juiced
  • 2 garlic cloves, minced
  • 1/2 cup English cucumber, grated
  • 2 tsp olive oil
  • 1/4 tsp salt
  • Dash of fresh-cracked pepper

How to Make:

Add all of the ingredients to a large bowl. Whisk together until combined. Chill in the fridge for at least 15 minutes before serving.

Smart Swaps Aren’t About Restriction

“I try to feel like I’m not missing out with ingredient swaps,” says Sarah Galla, who started The Nourished Seedling recipe and wellness blog from her Chicago home in 2015. She’s a holistic nutritionist, recipe developer, certified yoga instructor, and mother of three.

Galla doesn’t like the idea of saying no to dessert because she’s on a diet. That approach won’t work. She loves food too much.

“I don’t like restrictions. For me, that makes me want it more,” Galla says. “If I know it’s doing something beneficial, then it helps me. I don’t feel like I’m depriving myself, and I’m getting all these nutritional benefits.”

Galla keeps a jar of ground seeds—pumpkin, sesame, sunflower, chia, or flax—to throw into her baked goods or oatmeal to amp up the nutrition.

Premium Gold Whole Flax Seed, 96 ounces for $14.32 from Amazon

Add a nutritional boost to anything.

She swaps out some fruit for vegetables, like beets, which are sweet when roasted anyway. She uses avocado and coconut oil instead of canola or vegetable oil. She also reduces the sugar and looks for ways to use more natural sugars from fruit or maple syrup, which have the benefit of extra vitamins and minerals.

Upping the fiber is always a good idea with sweets because it makes you feel fuller and keeps your blood sugar levels stable, preventing a crash and those quick cravings that return afterward.

“It’s all about balance,” Galla says.

30 Healthy Non-Perishable Snacks to Keep Stocked in Your Pantry

These options are simple, delicious, and perfect for on the go.

A big part of sticking with your healthy lifestyle habits is creating convenience when it comes to snacking. While many non-perishable snacks are filled with excessive sodium and poor ingredients, food manufacturers have seriously been stepping up their game and now offer tasty and healthy options. (Note: Non-perishable doesn't mean the item will last forever, it does mean it has a longer shelf life and doesn't require refrigeration to be fresh). The list below features chips, popcorn, and other beloved treats that will leave you feeling totally satisfied.

Bare boasts a variety of snacks that are made with simple ingredients, are baked (never fried), and contain no preservatives. Our favorite is the cinnamon variety which is simply real apples and cinnamon baked into deliciously crunchy chips​.

CVS is stocked with tons of pantry-stocking essentials for under $3. We love their Gold Emblem Abound Line that is free from artificial preservatives, flavors, sweeteners, and colors. These free-dried fruit crisps are solely made from strawberries.

Saffron Road makes incredible crunchy chickpeas, but this falafel flavor takes it up a notch. Made with organic ingredients, this variety incorporates exotic spices and is the perfect healthy snack to munch on.

If you're looking for a bit more heat, try the bombay spice crunchy chickpeas. They have an awesome flavor that makes these good on their own, or mixed in a salad.

With the perfect kick of Sriracha, these roasted chickpeas are a delicious and filling snack option.

Boom Chicka Pop is a favorite of ours, and this particular kettle corn variety has the perfect balance of sweet and salty. Made with simple and real ingredients, popcorn in general is a great staple to stock up on in your pantry to help you get your whole grains.

These new breakfast probiotics bars from KIND are gluten-free and made with five super grains. We love the orange cranberry flavor and find them to be a great mini-snack option.

These quinoa and rice cakes have 12 grams of whole grains per serving. The white cheddar flavor is delicious and these bites are naturally gluten-free.

Oatmeal cups can come in handy as a snack or meal option, and these superfood oats from Purely Elizabeth are low in added sugar, and contain quite a bit of fiber and protein.

These light and crunchy puffs are the go-to snack right now. Made from chickpeas, these puffs are a good source of fiber and are a great vegan option.

Portion-controlled snacks are key when it comes to pantry items. These Emerald cocoa roasted almond packs feature a sweet chocolate taste with only 1g of added sugar.

1. Chickpea Salad Sandwiches

One of my most popular recipes hands-down is the Garden Veggie Chickpea Salad Sandwich. It features flaked chickpeas (shredded in either a food processor or mashed with a fork) and a bevvy of veggies and herbs, all tossed in a tasty sauce.

It’s great with crackers, on top of a salad, or slapped on a sandwich! I even have a few other varieties such as a Tomato Basil Chickpea Salad Sandwich and Cranberry Walnut Chickpea Salad Sandwich.

Crispy and Simple Golden Chickpea Nuggets. Meatless + Iron Boosting

Chickpeas are a great legume to offer to your kids. Highly nutritious, chickpeas are high in iron, folate, zinc and vitamin B6. If your goal is to increase your kids’ iron intake, you should consider adding more chickpea recipes in the menu. Don’t forget also to add foods high in vitamin C that helps the body absorb the iron. Simply serving a bunch of berries or few slices of tangerines at the end of the meal will do the job!

Ready to bake our Golden Chickpea Nuggets?


Let’s start peeling and chopping the potatoes in small pieces. Boil them for 15-20 min up until tender. Drain and let them cool down few minutes.

Drain the chickpeas and rinse them. Set aside.

In a food processor add all the ingredients: chickpeas, boiled potatoes, bread ( I used a mini burger bun that I had left in the pantry, but you can use a slice of toast bread of your choice), breadcrumbs, egg, Parmesan cheese, thyme. Adjust with a pinch of salt and blend up until obtaining a thick smooth paste.

In a large bowl mix the breadcrumbs with the Parmesan Cheese and the sweet paprika. Place one tablespoon of chickpeas mix in the breadcrumbs mix and coat it all around. With your hands shape it into a round nugget or an oval tot. Place the nugget on a baking sheet lined with parchment paper. Keep coating, shaping, lining to use all the chickpeas mix.

Drizzle some olive oil on top and bake in preheated oven to 400F for 10 min. Flip them and keep baking for another 10min for 20 min total. Enjoy!


Good question! Canned chickpeas are for sure an easy, quick, ready to use solution. I always have some canned chickpeas in my pantry. Which kind? Organic and low salt/no salt added. Those are the ones I recommend for babies and kids. Some canned chickpeas have too much sodium inside, too much for adults too. Compare the sodium levels on the label of the can so you will know which brand to buy the following time and save time!

If canned chickpeas are a time saver and easy shortcut for the recipe, dry chickpeas are at another level of taste: way creamier, richer, fuller, tastier, nuttier. They also cost less and you can TOTALLY control the salt amount you add.

They require indeed some planning. You will need to soak them in a bowl of water overnight. The following morning drain them and gently simmer in a large pot with water and salt for about one hour, one hour and half, up until tender. As you can see it’s not a complicate process, it just takes time.

What to do? Do both! Keep both canned and dried chickpeas in your pantry and use one or the other pending how much time you have.


Oh yes, this recipe freezes very well. I prefer to freeze the nuggets BEFORE baking them. I place them on a small tray and freeze for few hours. When they are firm I place them in a freezer bag to save space in the freezer. To reheat, I bake them in the oven, directly from the freezer, just adding 5 more minutes tot he total baking time. You can also freeze them once baked. To reheat them you can use the oven to 250F for 10 min or the microwave for 1-2 minutes or the toaster for 2 minuets or the air fryer for 4 minutes. The chickpea nuggets will last in the freezer for up to 4 months.


Yes, you can substitute the egg with 1 Tbsp flaxseed meal mixed with 3 Tbsp water OR 1 Tbsp chia seeds mixed with 3 Tbsp water. The egg has a binding role in this recipe.


Double yess! I shared with you the basic recipe of the chickpea croquettes, but you can add vegetables too. I would suggest to add 1 grated zucchini, extra water squeezed out OR 1/2 cup frozen peas OR for a sweeter touch 1/2 cup grated carrots. You can also substitute regular potatoes with sweet potatoes.


If you want to increase your kids’ iron intake, check out these other iron boosting recipes:

If you give these chickpea nuggets a go, be sure to tag me on Instagram (@buonapappa) so I can see your creations, and leave your feedback in the comments below together with a star rating.

Also, the lovely baby fork that you see in the video and pictures is from Grabease, a trusted baby and eco friendly brand.

2. Spinach, Artichoke And Herb Hummus

Hummus, a creamy rich appetizer dipped into with some warm bread is something we have all come to love. We took the traditional hummus, added in some extra nutrients from artichokes, spinach and herbs for this tasty Spinach, Artichoke And Herb Hummus.


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