Chili Bean Snack Mix

Preparation:  15 min. Cooking: 50 min. Total: 65 min.
Recipe photo
  • 2 cans (15 oz) garbanzo beans , drained and rinsed
  • 1 butter flavored vegetable cooking spray
  • 4 Cup square rice cereal , or square wheat or corn cereal
  • 2 Oz pretzel goldfish , or pretzel sticks
  • 1/2 Lb mixed dried fruit , chopped
  • 1/2 Lb dried pineapple chunks
  • 1/2 Cup roasted pumpkin seeds
  • 2 Tbsp Worcestershire sauce , (reduced sodium optional)
  • 1 1/4 Tbsp chili powder
  • 3 tsp onion powder
  • 3 tsp paprika
  • 7/8 pinch salt (optional)
Dry garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spray; cook over medium heat, stirring frequently, until they begin to brown, 8 to 10 minutes.

Transfer beans to jelly roll pan and bake at 350 ℉ until browned and beginning to crisp on the outside, 20 to 25 minutes.

Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss.

Transfer mixture to roasting pan. Bake snack mix at 350 ℉ for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature.

NOTE: Sweet Bean Snack Mix

Make snack mix as above, substituting 1 tablespoon honey and 1 tablespoon apple juice for the Worcestershire Sauce and 4 teaspoons ground cinnamon, 1 1/2 teaspoons ground nutmeg and 1 teaspoon ground allspice for the chili, garlic and onion powders and paprika.

Courtesy American Dry Bean Board.
Calories
150 Cal
Fat
1.5 g
Carbs
32 g
Protein
4.3 g
Fiber
4 g
Sugar
0.9 g
Cholesterol
0 mg
Sodium
270 mg


Nutrients

Fiber     4 g
Fat     1.5 g
Sugar     0.9 g
Carbs     32 g
Protein     4.3 g
Calories     150 Cal

Fats

Fat, Poly     0.6 g
Fat, Mono     0.4 g
Fat, Sat     0.2 g
Fat, Trans     0 g
Fat, Percent     8.8 %

Vitamins

Vitamin, K     1.1 mcg     0.9 %
Vitamin, A     870 IU     29 %
Vitamin, B12     0.3 mcg     13 %
Niacin     1.7 mg     10 %
Riboflavin     0.2 mg     13 %
Vitamin, C     4.8 mg     5.4 %
Vitamin, D     8 IU     1.3 %
Vitamin, B6     0.4 mg     27 %
Vitamin, E     0.4 mg     2.4 %
Panto, Acid     0.3 mg     6.2 %
Choline     20 mg     3.6 %
Thiamin     0.1 mg     10 %

Minerals

Calcium     51 mcg     5.1 %
Phosphorus     78 mg     11 %
Magnesium     36 mg     8.5 %
Copper     0.2 mcg     21 %
Fluoride     0 mcg     0 %
Zinc     1.7 mg     15 %
Cholesterol     0 mg     0.6 %
Sodium     270 mg     18 %
Selenium     2 mcg     3.7 %
Manganese     0.6 mg     8.5 %
Potassium     280 mg     6 %
Iron     3.4 mg     43 %