- Food and Cooking»
- Starter & Snack Recipes
How to Make a Healthy Yummy Snack of Toasted Garbanzo Beans
I am always looking for a healthy snack, because just like most of the population I get very busy and it's nice to have that quick on the go handful of goodness with no need for forks and knives. I am also always on the quest for a snack for the kids that I know won't be dumped in the nearest garbage bin once at school.
My kids have always liked garbanzo beans, they would eat them out of the can. I have always added them to salad, so it was very easy to assimilate them into a snack food without anyone going "OOhh!"
Although my kids do call Garbanzo Beans by another name I can't mention but if you look at a bean real closely you might be able to guess.
I originally saw toasted beans on foodtv and I am pretty sure it was Sandra Lee who showcased the recipe, but I had a very hard time finding it again a couple of years later. And although I remember the main idea of it I ended up changing the recipe or at least following my own steps. She toasted them on a frying pan and I did try this but it took forever and a day and the bean never dried to a nice crunchy texture. So the following is my own rendition:
2 Cans of Garbanzo Beans (I would say 1 can but you'll kick yourself for not making more because they go fast)
Ok the following are spice options I have used, try one or be daring and put together some winning combinations.
1. Salt and Pepper ( I know kind of boring but it was my first try)
2. Taco Seasoning Pack
3. A left over Herb Seasoning pack from Rice A Roni
4. Salt and Pepper, Cumin, Paprika, Cayenne Pepper
5. Memphis Barbecue Dry Rub
6. Corky's Dry Rub
Notice the seasoning are dry, don't go adding a liquid, not good.
Ok now it's time to cook...
Drain your beans and rinse good. It's the starchy stuff you want to get rid of. Lay the beans on a paper towel and gently rub them down making sure not to take the skins off (I believe the skins are what make them extra crunchy.
When you are sure they are completely dry spray a cookie sheet and roll them all on. They shouldn't be bunched up. Air needs to circulate around them to dry. Now I add some light canola oil and roll the beans on the pan or you could spray them.
Next add the seasoning of your choice. You could throw the bean in a ziploc bag and add the oil than seasoning, but I hate wasting product, I don't mind the extra work. And it's pretty easy just use a spatula and gently lift the beans back and forth to coat.
You will be place them in a 300 degree oven on the lower rack at first. Now don't walk away. About every 15-20 minutes take the pan out (don't do this next thing while the pan is in the oven, I didn't do this and there was a lot cursing going on while beans rolled into the bottom crevices of my oven) and again genlty move the beans around so they don't burn and all sides get nice and toasty. Sometimes in the last 20 minutes I move them higher to the oven element, but set your timer.
Now you may need more time depending on your oven, the beans should be lightly crutchy don't expect a texture like corn nuts. They won't be nearly that hard which is good safe for all teeth young or old.
I couldn't ask for a cheaper or healthier snack. Enjoy!!
Fantastic and full of flavor
Learn to cook with flavor not fat