Roasted Broad Beans: A Delicious and Healthy Snack
Roasted broad beans with peri peri seasoning make a gloriously tasty snack. Not only that, but they're high protein, low calorie, low fat, and vegan.
What Are Broad Beans?
Broad beans (also known as fava beans) are green legumes. They have a fresh and slightly creamy flavour that pairs beautifully with smoky, salty flavours like paprika and cumin. When roasted in a little oil, they develop a delicious crunchy texture and a pleasing nutty flavour.
Health Benefits of Broad Beans
So, we have established that broad beans are tasty. But are they healthy?
The answer is a resounding "yes!" Broad beans are loaded with vitamins, minerals, fibre and protein. They are high in protein and low in fat, making them a great option if you are on a diet. According to Healthline, as well as containing immune-boosting nutrients, one cup of broad beans contains around 14% of your daily amount of iron.
The Guardian's article, "Why Broad Beans Are Good for You," explains that these little green nutritional powerhouses are also rich in folate and B vitamins. Both folate and B vitamins are vital for cognitive function and energy.
So, what are you waiting for? It is time to start eating more broad beans. This is the perfect recipe for getting more of them into your diet.
How I Came Up With This Recipe
I love roasted broad bean snacks, so I am always looking for new variations of these delicious little morsels. I also love peri peri seasoning and add it to all sorts of things, from potato wedges to salads. So I thought I couldn’t go wrong with delicious roast broad bean snacks and peri-peri seasoning.
It turns out I was right: I have used canned broad beans in this recipe. They are far more convenient than shelling all those fresh beans.
Recipe Substitutions and Variations
- Try this recipe with peas instead of broad beans.
- If you like your snacks spicy, try adding a pinch of chilli powder to your seasoning.
Why This Recipe Is Great
- Broad beans are a delicious high-protein, low-calorie snack.
- Broad beans are full of healthy nutrients.
- This recipe is made from ingredients in your pantry.
- They're convenient to make.
- They are easy to make.
- They taste delicious.
- They are a great hangover food.
- They are a perfect, quick snack for any occasion.
- Add them as a topping to your salad.
- They are great for vegans, vegetarians and meat-eaters.
- Make sure the oven is very hot before adding your beans.
- Ensure you thoroughly rinse your canned broad beans to remove all the liquid from the can.
- Make sure your beans are as dry as possible before being put in the oven.
- This roasted butter bean snack is at its crispiest when fresh out of the oven.
- Use a relatively flavourless oil with a high burning point. I like rice bran oil, but rapeseed (canola) oil would also work well.
- Measuring spoons
- Baking tray
- Bowl for mixing
- Baking paper
- Kitchen roll
|Prep time||Cook time||Ready in||Yields|
- 1 (300 grams / 10 oz) can of broad beans/fava beans
- 1 teaspoon oil
- 1 1/2 teaspoons peri peri seasoning (or make your own, see below)
Make Your Own Peri Peri Seasoning
Can't find peri peri seasoning at the store? No problem. Make your own at home by combining the following ingredients:
- 1/4 teaspoon ground coriander
- 1/4 teaspoon ground ginger
- 1/4 teaspoon garlic powder
- 1/4 teaspoon oregano
- 1/4 teaspoon paprika
- Pinch cayenne pepper
- Generous pinch salt
- Preheat the oven to 200°C / 392°F.
- Drain the broad beans and dry them gently on a clean tea towel or kitchen roll before placing them in a bowl.
- Drizzle oil, salt and spices over the beans.
- Mix all ingredients, ensuring that all beans are well covered in oil and spices.
- Tip onto a baking tray, drizzling over any remaining oil and spices.
- Bake at 200°C / 392°F for 10 minutes.
- Turn down the heat to 150°C / 302°F.
- Remove the beans from the oven and shake them gently to stop them from sticking.
- Put the beans back in the oven, and bake for a further 20 minutes or until crispy.
- Sprinkle with extra salt to taste and serve.
There you have it! A delicious lightly spiced peri peri roasted bean snack. This easy-store cupboard item is the perfect speedy snack for cosy nights in, after work or school, or gatherings when you quickly need to rustle up an extra something to put on the table.
Try My Indian-Spiced Broad Bean Snack Recipe
If you like this recipe, you should try my delicious Spiced Broad Bean Snack Recipe—an easy recipe for making a tasty Indian-inspired roasted broad bean snack.