I always have lots of people asking for good options for a quick and easy, healthy snack. Although I have several go-to’s that I recommend, spiced garbanzo beans are my ultimate FAVORITE snack (especially in the fall!). I munch on these little beans all the time, and we usually make a batch at the end of the week to keep on hand when we’re feeling munchy and they always hit the spot.
Why Garbanzo Beans?
If you already love hummus, then you probably already have a fondness for the humble garbanzo bean (also known as chickpeas). They’re high in insoluble fiber and protein, making it a filling and digestive supporting little snack. About 1/2 a cup of garbanzo beans totals about 140 calories, 5.5 grams of fiber, and 7.5 grams of protein. Also, it’s an excellent source of good carbohydrates, with about 27 grams of carbohydrates per serving (which, for a snack, would be about 1/2 a cup). They are also high in a trace mineral called Manganese, which is a cofactor for several enzymes needed for energy production in the body. This, along with garbanzo’s high iron content, help to increase and sustain our energy throughout the day. Overall, these little cooked beans offer such an incredibly easy and manageable source of vegetarian protein, along with minerals like magnesium, B-6 and iron and healthy fiber that it’s one of the biggest nutritional additions we can munch on for a healthy, quick and delicious snack.
Spiced Garbanzo Beans
1 15-oz. can garbanzo beans, drained and rinsed
2 tbsp. olive oil
1 tsp. ground coriander
1/4 tsp. cayenne pepper
1/4 tsp. salt
(optional) 1 tbsp. flour (whole wheat, garbanzo bean or spelt)
Preheat oven to 425°. In a medium bowl, combine the beans, oil, coriander, cayenne, salt and flour. Spread on a rimmed baking sheet and roast at 425° for 30 minutes or until crisp. If they start to pop, they’re done!
You can also purchase dried garbanzo beans and soak them over night with water and a squeeze of lemon and use these in place of the canned beans if you wish. Other spice options include garam masala, cinnamon, turmeric or cumin. Once these have been baked into your little snack, they keep for about a week in the fridge and transport well. Keep in a bag or jar at your desk or in your purse if you’re on the run. They’re easy to over eat, so make sure to portion them out if you need to!
Lindsay Kluge M.Sc, CNS, LDN | HealthCoach@EllwoodThompsons.com