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

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