WARNING: Chaucerian vulgarism ahead! If you are easily offended, skip a couple of lines. (There’s some fudge in it for you!)
We all know the rhyme:
Beans, beans, they’re good for your heart!
The more you eat them the more you fart!
Crude but true. Who can forget the famous bean scene in Blazing Saddles ?
As kids we loved franks ‘n’ beans – we called it Campfire Supper, even though we weren’t on a cattle drive, or even at camp (and were forbidden to re-enact the scene, which of course we kids thought was hilarious). A can of “baked” beans heated in a saucepan…stir in some chunks of hot dogs…add ketchup. Yum. Sometimes we had cornbread with that, for a real treat.
Flash forward a few decades. Tastes evolved, and I learned that beans didn’t always come with franks. Beans are incredibly versatile AND they’re good for you! Low fat, high protein, high fiber.
Garbanzo beans, aka chickpeas aka ceci can be roasted, boiled, steamed, fried; added to soups and salads; mashed into dips, pureed into creamy sauces…even turned into tastes-good-and-good-for-you fudge!
Don’t believe me? Check out Joyce’s Awesome High-Fiber, High-Protein, Low-Calorie, Low-Fat, Sugar-Free, Scrumptious Vegan Fudge!
Or, for a savory snack, try roasted garbanzo beans.
There are a lot of versions out there, but the basic recipe is:
- Drain a can of beans in a colander and rinse well.
- Pat dry with paper towels and spread on a cookie sheet.
- Sprinkle with a bit of kosher or sea salt and drizzle with a couple teaspoons of olive oil.
- Pop in a 375-400 oven
- Roast for about 30-40 minutes, just until the beans are a deep golden brown and crunchy. (Make sure that the beans do not burn or get mushy)
- Sprinkle with a little more salt and garlic, paprika, a pinch of cayenne pepper (if you like spicy), or your favorite spice blend (Cajun, etc.)
These are addictive, so if you’ve got company you’ll probably want to use 2 cans.