This is a super easy, fast, and healthy snack that I've recently discovered and love! One day I heard a couple of my co-workers talking about baking garbanzo beans one day for a good snack. I was interested to try it because I had only ever put garbanzo beans on salad and have had hummus, so this seemed different and exciting!
Garbanzo beans, like most beans, are a great source of dietary fiber and plant protein. Other nutrients found in beans include folate, potassium, zinc, and iron. Beans are a great substitute for meat, but since they are so nutrient-packed, they are a great part of any healthy diet and should be eaten even if you consume meat, poultry or fish regularly, according to Choose My Plate. Beans can be counted in a daily meal plan as either part of the protein group or the vegetable group, depending on how you've distributed your foods. For more information on how to count beans and peas as either a protein food or a vegetable, go here.
I've been experimenting with bean recipes more recently because at WIC it is part of the standard food package, and a lot of people don't know what to do with so many beans! (I mean, you can only make chili or taco soup so many times in a week before you get sick of it, right?) Well, this is a perfect recipe for beans, and like I said, it is E A S Y.
Garbanzo beans, like most beans, are a great source of dietary fiber and plant protein. Other nutrients found in beans include folate, potassium, zinc, and iron. Beans are a great substitute for meat, but since they are so nutrient-packed, they are a great part of any healthy diet and should be eaten even if you consume meat, poultry or fish regularly, according to Choose My Plate. Beans can be counted in a daily meal plan as either part of the protein group or the vegetable group, depending on how you've distributed your foods. For more information on how to count beans and peas as either a protein food or a vegetable, go here.
I've been experimenting with bean recipes more recently because at WIC it is part of the standard food package, and a lot of people don't know what to do with so many beans! (I mean, you can only make chili or taco soup so many times in a week before you get sick of it, right?) Well, this is a perfect recipe for beans, and like I said, it is E A S Y.
Easy Baked Garbazon Beans Recipe
Estimated Time: 50 minutes
Ingredients
-One 12-oz can of garbanzo beans
-1 to 2 tsp olive oil
-Seasoning of your choice
Estimated Time: 50 minutes
Ingredients
-One 12-oz can of garbanzo beans
-1 to 2 tsp olive oil
-Seasoning of your choice
Directions
1) Wash your hands!
2) Rinse off the beans in a colander or strainer
1) Wash your hands!
2) Rinse off the beans in a colander or strainer
3) Dry off the beans with a paper towel and put them in a bowl
4) Toss the beans with enough olive oil to barley cover them (a little can go a long way with oil)
4) Toss the beans with enough olive oil to barley cover them (a little can go a long way with oil)
5) Choose a seasoning you like (for this batch I used Mrs. Dash's original blend, but garlic salt is a personal favorite)
6) Line a baking sheet with foil, and spread your beans across it. Add more seasoning if you like!
6) Line a baking sheet with foil, and spread your beans across it. Add more seasoning if you like!
7) Bake at 375 for about 40 minutes, stirring the beans and moving them around about halfway through to make sure they get cooked evenly
8) When they look like they are golden brown and cooked, pull them out for a tasty snack! They are great on top of salads, as part of a trail mix, or just to munch on! The baking process makes them taste a little nutty.
8) When they look like they are golden brown and cooked, pull them out for a tasty snack! They are great on top of salads, as part of a trail mix, or just to munch on! The baking process makes them taste a little nutty.
After I made this recipe, I looked online to see what other people do to bake their garbanzo beans. One review said that they are also good if you dry roast them and put the oil and seasoning on after they come out of the oven (to help keep them from getting mushy later), so that is something to try for next time! I did another batch and coated it in vanilla extract and brown sugar, and those were tasty as well. Try this with your favorite seasonings!
Enjoy!!!
~Melanie
Enjoy!!!
~Melanie