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Food | Recipes

Healthy Snacks: Sweet and Salty Garbanzo Beans

Healthy Snacks: Sweet and Salty Garbanzo Beans

I am a huge fan of kettle corn. While I am fully aware that there are several other snack options that would be much healthier for me to eat, that awesome sweet and salty combination has me coming back over and over again. Now that it is summer and I am at the beach with my family practically every weekend, I have access to the seaside vendors that make the best kettle corn around. However more recently I have tried to cut back on kettle corn and other snacks that are not super healthy. But what happens when you still have the craving for something sweet and salty? You try making a healthier version of it with garbanzo beans.

Garbanzo beans are a big staple in my diet. I put them in soups and on salads. I make several different types of hummus and I even enjoy them roasted as a quick snack.

Why I love garbanzo beans:

  1. The USDA recommends that all people eat ½ cup of legumes a day. A cup of garbanzo beans gives us 100% of the recommended daily fiber.
  2. They are a great source of protein, fiber and folate.
  3. They can help to regulate blood sugar and to curb cravings.
  4. They are the most versatile legumes because they can be sweet or savory.

Because I love to eat roasted garbanzo beans, I tried to make a “kettle corn” version and they were a huge hit!

Sweet and Salty Garbanzo Beans

1 (15 oz.) can or 1 cup of cooked garbanzo beans

2 tablespoons of coconut oil

2 tablespoons of olive oil

3 tablespoons of coconut sugar (or a sugar of your choice)

3 tablespoons of cinnamon

1 tablespoon of sea salt

1. For the salty: If using the canned beans, pour into a bowl and rinse beans well. Separate them into two batches. Turn on skillet at medium heat and add 2 tablespoons of olive oil. Add half of the garbanzo beans. Sprinkle sea salt and turn every few minutes until beans are crisp or your desired consistency. Once finished, place in a bowl to cool.

2. For the sweet: In another skillet turn fire to medium heat and add 2 tablespoons of coconut oil. Add the other half of the garbanzo beans. Add 3 tablespoons of cinnamon and 3 tablespoons of coconut sugar (you can add more if desired). Place in a bowl to cool.

3. Once beans are cool enough to handle, mix both batches together in a larger bowl.

4. Enjoy!

In case you are looking for something that is a little less sweet, here is the recipe that I use daily for spicy garbanzo beans. This is the perfect recipe for anyone who really enjoys hot and spicy food.

Spicy Garbanzo Beans

1 (15 oz.) can or 1 cup of cooked garbanzo beans

2 tablespoons of olive oil

1 tablespoon of sea salt

1 tablespoon (or more) of cayenne pepper

1 pan with lid

1. If using the canned beans, pour into a bowl and rinse beans. Turn on skillet at medium heat and add 2 tablespoons olive oil. Add beans. Sprinkle sea salt and cayenne. Please make sure to cover the beans after adding the cayenne pepper because the air will fill with the hot spice and it can be dangerous if not contained. Turn beans every few minutes until they are crisp or your desired consistency. Once finished, place in a bowl to cool.

2. Enjoy!

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Photo: Sorina Fant

 

 

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