Roasted Garbanzo Bean snack


It's summer!!  Ya-whoooo.

Family members are home and they're coming into the kitchen looking for snacks.

Do you let them eat the cookies, ice cream, and potato chips???

I want to see my family living healthy.  Healthy bodies, healthy minds.  Healthy minds, healthy spirit.

To live life in a healthy way, we need to look for healthy and tasty food-snacks to sustain our energy until the next main meal. 

I created a crunchy, slightly salty snack, and slightly oily .  I had heard about these through the "grapevine" and so I created my own recipe.  

Roasted Garbanzo beans.

The sound of them may not grab your attention, but the taste of them with the crunch is very good.
I'm not a vegetarian.  And when I was younger, I did not eat many Garbanzo beans.
But since I started making them, they are a tasty and relatively low calorie snack.

Chick Peas or Garbanzo beans are high in:

  • Protein-plant
  • Folate
  • Fiber
  • Iron
  • Phosphorus
  • Polyunsaturated and Monounsaturated Fatty acids.
  • Copper
  • Potassium
  • Manganese
Now if we add a bit of Olive oil and Salt (table or Sea salt your choice), we'll be adding
  • Monounsaturated fat
  • Sodium (with Iodine if Table salt)
A tasty and healthy snack.

How to make Toasted Garbanzo beans

Frozen Garbanzo beans, already cooked.

I use dried Garbanzo beans due to having "no salt" added.  The canned beans have a lot of extra salt in them which isn't good for anyone.

I will follow the directions on the dried Garbanzo bean package.
Typically, I've already soaked and cooked my beans, keeping them in the freezer in jars for this very use.

Next, I thaw my beans in the microwave.  You can also thaw in the refrigerator overnight.

Next I take a cookie sheet and lightly spray it with a spray oil.
I add my Garbanzo beans on to the cookie sheet and I spread them out.
I pour out a bit of Olive oil (maybe 1/8 cup).  I gently coat the oil on to the beans by using my hands.

Before placing the beans in to the oven, I will lightly salt them.  I use maybe 1/4 teaspoon of Table salt.(I suggest you don't over due the salt.  Why?  Because all the Potassium benefits will be gone due to the sodium. )

I roast these beans in a 400 degree f. oven for around 40-50 minutes.

After roasting for about 20-25 minutes, I will use a spatula and I will turn the beans over.

Continue roasting until Golden brown.

Take the beans out of the oven and spread out on a towel or paper towel to cool off.

Roasted Garbanzo bean snack

After the beans are cooled, I place them in a large jar and I keep them in the refrigerator.

Whenever you feel the need for a quick snack, they are ready to be poured out in to your hand.
This snack gives you what you're looking for in a potato chip.  Just a lot less fat, more fiber, and a lot less salt.  

By Cynthia Bergsbaken
June 13, 2021

***All original content is copyrighted by Cynthia Bergsbaken, Perceptive Blogger & Reiki in the Prairie LLC.

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April 11, 2020
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