High-Protein Everything Bagel Crispy White Beans is a crunchy and delicious snack. It is enriched with fiber and protein, so it keeps us satisfied for a long period of time. These delicious snacks are made with white beans, olive oil, garlic powder, black pepper, bagel seasoning, onion powder, and sea salt. All these items are simple, and they prepare quickly in only 30 minutes. High-Protein Everything Bagel Crispy White Beans store in the fridge, but it is not good to freeze. Serve them with tomato soup, grilled chicken, and garden salad. This snack is completely vegan, so it is good for different diets.
STATS:
- Caloric content: 180 kcal
- Preparation duration: 5 minutes
- Serving Size: ½ cup
- Cook Time: 25 minutes
- Cuisine: American
- Total Time: 30 minutes
- Course: Snack, Side Dish
- Diet: Vegetarian, High-Protein
- Servings: 4
EQUIPMENT:
- Baking sheet
- Mixing bowl
- Measuring spoons
- Paper towels
- Spatula
INGREDIENTS:
- ¼ tsp. sea salt
- 2 cans white beans
- ¼ tsp. onion powder
- 1 tbsp. olive oil
- ¼ tsp. black pepper
- 1½ tbsp. Everything bagel seasoning
- ¼ tsp. garlic powder
INGREDIENT NOTES:
WHITE BEANS:
- Use the cannellini, navy, or northern beans to prepare this snack. They are perfect for this purpose. Dry the beans, then roast them to make them crispier.
OLIVE OIL:
- Olive oil is utilized to brown them well and also help the seasonings to stick to the beans. It also provides the healthy fat content, which is good for the heart.
EVERYTHING BAGEL SEASONING:
- Add the everything bagel seasoning to make it flavorful. It has poppy seeds, dried garlic, sesame seeds, salt, and dried onions.
GARLIC & ONION SEASONINGS:
- They will add the savory and slightly sweet taste to these beans. These powders will deepen the taste without intensifying the flavor of the bagel seasoning.
BLACK PEPPER & SALT:
- They will add the light spice and also boost the flavor of these beans. Add the quantity of salt & black according to your own flavor.
INSTRUCTIONS:
- Heat the oven to 400° F & add the parchment to the tray.
- Then we drain the beans and rinse them with clean water.
- Now dry these beans with the paper towel, then add them to the vessel.
- Do not include the olive oil, everything bagel seasoning, and other spices as well.
- Mix all these spices till the beans coat nicely.
- Now add them to the tray and spread well.
- Then roast the beans for 20 to 25 minutes and shake them in between till crisp & golden.
- Leave the beans for five to ten minutes then serve the dish.
SERVING SUGGESTIONS:
SNACKS:
- Greek Yogurt Dip
- Hummus Platter
- Cottage Cheese Bowl
SALADS:
- Garden Salad
- Caesar Salad
- Mediterranean Salad
GRANS:
- Quinoa Bowl
- Brown Rice Bowl
- Farro Bowl
SOUP:
- Tomato Soup
- Vegetable Soup
- Lentil Soup
PROTEIN:
- Grilled Chicken
- Baked Tofu
- Roasted Salmon
TIPS:
- Dry these beans well to make them crisp.
- Don’t add lots of beans to the tray so they don’t become soggy.
- Cool them properly, then add them to the jar so they remain crisp.
- Roast the beans for 3 to 5 more minutes to make them crunchier.
STORAGE INFORMATION:
FRIDGE:
- Include these beans in container & store for 4 days.
FREEZER:
- Don’t freeze them as they don’t remain crisp.
FAQs:
Why don’t the beans get crisp well?
- You might not dry the moisture well, so they don’t get crisp properly.
Will I utilize any other type of beans?
- You can use the black beans, pinto beans, and chickpeas instead to make this snack.
Will I air fry them?
- Yes, we can easily air fry them at 390° F for 12 to 15 minutes.
NUTRITIONAL INFORMATION:
Caloric count: 180 kcal
Iron: 0.003 g
Total Carbs: 24 g
Vitamin A: 0.00002 g
Net Carbs: 17 g
Fiber: 7 g
Calcium: 0.08 g
Protein: 9 g
Serving Size: ½ cup
Sodium: 0.32 g
Serving: 1
Potassium: 0.42 g
