GERD-Friendly Honey Sesame Chickpeas: A Sweet & Savory Twist

If you want to add a fresh twist to your favorite Asian dishes, try this GERD-friendly honey sesame chickpea recipe. The combination of sweet and warm flavors is both rich and toasty, making it a perfect addition to a cozy dinner. It is incredibly delicious and offers a unique protein source—garbanzo beans (or chickpeas)—as a vegetarian-friendly alternative to traditional options like chicken or shrimp.

What Are Garbanzo Beans?

You’ve likely enjoyed garbanzo beans without even realizing it, especially if you've ever had hummus at a Mediterranean, Middle Eastern, or Indian restaurant. Fun fact: garbanzo beans are also known as chickpeas! These small, round legumes have been cultivated for centuries in the Middle East and are packed with essential nutrients. They’re an excellent source of plant-based protein, folate, and manganese—key nutrients that support healthy body function. Just one cup of garbanzo beans provides 14.5 grams of protein, 74% of your daily manganese needs, and 71% of your daily folate (vitamin B9). 

Garbanzo beans aren’t just for hummus—they’re a versatile plant-based protein that can be used in various dishes, from curries and salads to acting as a meat substitute in certain recipes. But their versatility doesn’t stop there! You can also roast them or pop them in the air fryer for a crunchy, protein-packed snack.

Origin of Honey Sesame Sauce

Sesame and honey are key ingredients in many global cuisines, but honey sesame sauce is especially rooted in Asian cooking, particularly in Chinese and Korean dishes. In Chinese-American cuisine, it’s commonly used in stir-fries, meat sauces, and as a topping for vegetables or snacks. In Korean cuisine, similar sauces are often paired with meats like chicken and pork (e.g., honey sesame chicken). This sweet and savory sauce is typically made from sesame oil, soy sauce, honey, and sometimes garlic or ginger. However, garlic is omitted to make this recipe GERD-friendly, as it can trigger GERD flare-ups.

Serving Suggestions

• As a Snack: Perfect for munching on by themselves, much like roasted nuts.
• As a Side Dish: Pairs well with rice, grilled vegetables, or meats.
• As a Salad Topping: Adds crunch and protein to green salads or grain bowls.

Variations and Customization Options

1. Sweetness level: Adjust the honey to your preference for sweetness. You can also swap honey for maple syrup or agave for vegan options.
2. Spicy Kick: If you do not have GERD, add chili flakes or a dash of sriracha for a spicy contrast to the sweetness.
3. Add herbs: Fresh basil or cilantro can brighten the flavors when sprinkled on top.

Conclusion

In conclusion, this GERD-friendly honey sesame chickpea recipe offers a delicious and nutritious way to enjoy a plant-based protein. Garbanzo beans, rich in protein, folate, and manganese, provide a healthy alternative to traditional meats, making this dish perfect for vegetarians or anyone looking to add variety to their meals. The sweet and savory honey sesame sauce enhances the beans' natural flavors, creating a rich, toasty taste. By omitting garlic, this recipe ensures it's gentle on the stomach, making it suitable for those with GERD.

Whether served as a snack, side dish, or salad topping, this versatile recipe can be easily customized to fit your taste preferences. It’s a flavorful, healthy, and satisfying addition to any meal, offering a fresh twist on your favorite Asian-inspired dishes. Try this recipe, and enjoy a tasty, protein-packed option that’s both comforting and easy to make!

1. _{U.S. Department of Agriculture. (2018, April). Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt SR. FoodData Central. https://fdc.nal.usda.gov/food-details/173757/nutrients} 

GERD-Friendly Honey Sesame Chickpeas

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Servings: 4 Prep: 15 minsCook: 1 hourTotal: 1 hour 15 mins

Ingredients

1 15 oz can Garbanzo Beans

2 tablespoons cornstarch

2 tablespoons avocado oil

¼ cup diced leeks

¼ cup honey, plain

3 tablespoons gluten-free soy sauce

1 tablespoon sesame oil

½ tablespoon sesame seeds

2 teaspoons dry cooking wine or chicken broth for non-alcoholic version

2 teaspoons rice vinegar

⅓ cup water

Salt and pepper to taste

Instructions

1

Prep: In a small bowl, whisk together soy sauce, rice vinegar, cooking wine, sesame oil, honey, and 1 tablespoon of cornstarch. Add water and mix until smooth, then set the sauce aside. Heat 1 tablespoon of avocado oil in a pan. Drain and rinse the garbanzo beans, then place them in a separate dish. Coat the beans with the remaining cornstarch, then add them to the hot pan. Cook until the beans reach your desired level of crunch. Turn the crockpot to low, pour in the prepared sauce, then add the crispy garbanzo beans from the pan into the crockpot. Stir to combine and let it warm through.

2

Cook: Cook on low for 1 hour to allow sauce to thicken. 

3

Serve: Mix in diced leeks and serve warm enjoy!

Nutrition Facts

Per serving

Calories
242

Fat
12.0g

Carbs
33.3g

Protein
4.2g

Fiber
2.9g

Sodium
921.0mg

Sugars
17.8g

Sat. Fat
1.4g

Notes

Equipment:

Crockpot 

Pan 

Bowls 

Spatula

Knife

Cutting board

Measuring spoons