Dry Roasted Garbanzo Beans

Dry Roasted Garbanzo Beans

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 cans (15 ounce) garbanzo beans
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1 teaspoon garlic powder or 4 cloves of garlic
1 teaspoon onion powder
1 teaspoon dried parsley flakes
2 teaspoons dried dill weed
cooking spray

Directions

1. Preheat oven to 400 degrees.
2. Drain garbanzo beans in a strainer and rinse with cool water. Shake strainer to help remove water. Dry beans with paper towels to prevent "popping" in the oven.
3. Mix together salt, pepper, garlic powder, onion powder, parsley and dill weed in a small bowl.
4. Lightly spray a rimmed baking sheet with cooking spray. Pour garbanzo beans onto baking sheet and spread in a single layer.
5. Lightly spray the tops of beans with cooking spray. Sprinkle seasoning mix over the beans. Shake pan to help distribute the seasoning and make sure beans are in a single layer.
6. Place pan on the lowest rack in the oven.  Cook 30-40 minutes.  Gently shake and rotate pan every 10-15 minutes to make sure nothing burns.  Beans are done when crispy and brown. Let cool before serving.

Notes

• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Baked Bean Medley

Baked Bean Medley

Prep time: 15 minutes
Cooking time: 1 1⁄2 hours
Makes: 8 cups
Serving Size 1/2 cup

Ingredients

6 slices bacon
1 cup chopped onion
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (15 ounces) pinto beans, drained and rinsed
1 can (15 ounces) great northern beans, drained and rinsed
1 can (16 ounces) kidney beans, drained and rinsed
1 can (15 ounces) garbanzo beans, drained and rinsed
1 can (15 ounces) pork and beans
3⁄4 cup ketchup
1⁄4 cup molasses
1⁄4 cup brown sugar
2 Tablespoons worcestershire sauce
1 Tablespoon prepared mustard
1⁄4 teaspoon pepper

Directions

1. Preheat oven to 375 degrees.
2. Cut bacon into bite sized pieces and place in skillet. Cook over medium heat (300 degrees in an electric skillet) until evenly browned. Remove from pan and set aside.
3. Drain skillet, reserving 1 teaspoon of drippings. Add onion and garlic. Cook until onion is tender. Remove from skillet and add to bacon. Discard remaining drippings.
4. Mix beans with bacon, onion, and garlic. Stir in remaining Ingredients.
5. Transfer to a 9x12 baking dish or 3 quart casserole dish. Bake in a preheated oven for 1 hour.
6. Refrigerate leftovers within 2 hours.

Notes

• Use any mix of beans you have.
• Cook your own dry beans.  One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• No bacon? Use 1 teaspoon cooking oil to saute vegetables

Spinach with Garbanzo Beans

Spinach with Garbanzo Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 3/4 cup

Ingredients

2 teaspoons olive or vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 cup chopped onion
1 package (10 ounces) frozen spinach, thawed and drained
1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 teaspoon ground cumin
1⁄4 teaspoon salt

Directions

1. Add oil, garlic and onion to a large skillet. Cook over medium heat about 5 minutes or until onion becomes clear. If you use garlic powder, add it in step 2.
2. Add spinach, garbanzo beans, cumin and salt. Cook until heated through, mashing the beans slightly with a spoon. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve as a side dish or as a spread with French bread or pita chips.
• Add more garlic, if desired. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Bean Salad

Bean Salad

Prep time: 10 minutes
Makes: 13 servings
Serving Size 1/2 cup

Ingredients

1⁄4 cup vinegar
1⁄4 cup sugar
2 Tablespoons oil
1⁄4 teaspoon each salt and pepper (optional)
6 cups beans, about 4 cans (15 ounces each) drained and rinsed (try a mixture - green beans, wax beans, kidney beans, garbanzo beans)
2 cups chopped vegetables (try a mixture - onion, carrot, celery, bell pepper)

Directions

1. In a large bowl, combine vinegar, sugar and oil. Mix well. Add salt and pepper, if desired.
2. Add beans and vegetables and gently stir to coat. Cover and refrigerate until ready to serve. For more flavor, make a day ahead.
3. Refrigerate leftovers within 2 hours.

Lemony Garbanzo Bean Dip

Lemony Garbanzo Bean Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 cup low-fat sour cream
2 Tablespoons lemon juice
1 Tablespoon oil
1⁄2 teaspoon cumin
1 teaspoon hot sauce
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 Tablespoons or more cilantro, chopped

Directions

1. For a smooth dip, place all ingredients in a blender and blend until smooth. OR for a chunky dip, mash beans well with a fork or potato masher then stir in remaining ingredients.
2. Add additional liquid as needed for desired consistency.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Hummus (with tahini)

Hummus (with tahini)

Prep time: 5 minutes
Makes: 12 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
1 1⁄2 Tablespoons vegetable oil
2 Tablespoons water
1 clove garlic or 1/4 teaspoon garlic powder
1 Tablespoon tahini (sesame seed paste)

Directions

1. Place all ingredients in a blender 
2. Blend until desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Freeze extra lemon juice to use later. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Hummus (no tahini)

Hummus (no tahini)

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
1⁄2 cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄2 teaspoon ground cumin

Directions

1. Place all ingredients in a blender.
2. Blend to desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze exrta lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.