I love this recipe, I use it to add crunch and flavor to soups, salads, roasted veggies, lunches, slaws, quinoa ...and to just simply snack on :)
This is one nutrition packed snack, at only 57 calories per 1/4 cup (which is plenty) 6.5 g net carbs, 2.5 g fiber, 3 g protein and only 1.2 g fat.
You can skip the balsamic vinegar addition, i love adding this to the roasting process as it adds a subtle tangy flavor to the beans.
difficulty level: super easy
prep time: 5 minutes
cook time: 30 minutes
equipment needed: 1 large oven sized baking sheet, or 2 smaller ones
what you need:
- 1 x 15.25oz can garbanzo beans
- 1 x 15.25 oz can black beans
- 1 tbsp avocado oil
- 2 tbsp balsamic vinegar (optional)
- 1/4 tsp onion powder
- 1/4 tsp salt
- cooking spray
- *optional: chipotle powder, or a touch of cayenne for an added spicy kick. The chipotle powder provides both spice and smokiness
what to do:
- preheat oven to 400 degrees
- line a large oven sized baking sheet with foil, spray foil liberally with cooking oil
- thoroughly rinse and drain the garbanzo and black beans
- thoroughly thoroughly (thoroughly!!!) dry the garbanzo & beans using a kitchen towel, then some paper towels. the drying is what creates a nicely crunchy roasted bean without burning the beans by having to increase roasting time.
- place dried garbanzo & black beans onto the baking sheet, drizzle with 1 tbsp oil and mix well with your hands
- spread the beans out evenly on the baking sheet, lightly spray with cooking oil, place on middle rack in oven and bake 15 minutes.
- take beans out, pile them at center, drizzle with 2 tbsp balsamic, mix well, return to oven for 8 more minutes.
- take out, mix well, lightly spray, turn broil element on and return beans to middle rack, broil 2 minutes.
- take beans out, sprinkle with salt and onion powder, and any additional spices of choice
this yields a little over 2 cups, and can last in the fridge for up to 3 weeks.
warning... may lead to excessive snacking... but at least very very healthy snacking!! :)