Recipe for Glazed Beans that are easy to make
Enjoy the beans in your pantry. Glazed beans are easy and TASTY!
Beans are on everyone’s shopping list and pantry shelves during this time of isolation and quarantine. But how many times can you eat chili, refried beans or hummus? And even when social distancing is relaxed for the COVID 19 pandemic, chances are you will still have some beans to use in family meals.
Versatile and inexpensive, these nutrition power houses are a stable of great health. What every home cook needs is an arsenal of ways to release beans’ potential and increased flavor variety in menus.
Garbanzo beans, also called chickpeas, are the perfect flavor carrier to spice up any dish. I developed a method for glazing garbanzo beans that are featured in one of my school nutrition program recipes [my consulting work includes recipe development for school nutrition programs] and – it adapts perfectly for home use.
If you are not a fan of Buffalo Sauce, I have listed other glaze ideas below. One is sure to be your favorite!
Buffalo Glazed Garbanzo Beans
Ingredients:
- 15-oz can Garbanzo beans
- 3 Tablespoons Buffalo wing sauce
Equipment:
Oven pre-heated to 400 degrees F, colander, paper towel, baking sheet, foil, measuring tablespoon, mixing bowl, mixing spoon
Directions:
- Drain the beans – don’t throw away the liquid in the can – it has other uses! (see Aquafaba note below).
- Rinse drained garbanzo beans in a colander and pat dry with paper towel
- Transfer beans to mixing bowl and add the Buffalo wing sauce. Stir to coat the beans with sauce.
- Spread the coated beans on a foil lined baking sheet, in a single layer. The foil makes clean up a breeze!
- Oven glaze the beans for 5 minutes in preheated 450-degree F oven, then stir the beans gently on the sheet. Return to oven for 5 more minutes or until most of the beans are glazed but not roasted. Remove from the oven and allow beans to cool.
- Store covered in the refrigerator or freeze in a single layer in a re-closable bag.
Makes about 1¾ cups
PRO COOKING TIP #1: As you check the oven is step 5, be aware that the heated vinegary air can take you breath away. Open the oven door and allow a few seconds for the hot air to leave the oven before checking the beans.
PRO COOKING TIP #2: Save time by glazing 2 or more cans at a time. A baking full size baking sheet can hold at least 2 cans in a single layer.
Now you have your Buffalo glazed beans keep reading for menu ideas you can include weekly for great eating and good health. Beans are nutrition power houses rich in protein, vitamins and minerals, and fiber also known as prebiotics. This prebiotic dietary fiber helps support your immunity by giving the microorganisms in your gut the food they need to thrive. A healthy gut with healthy microorganisms contributes to a healthy immune system.
MENU IDEAS AND OPTIONS FOR YOUR GLAZED BEANS
Once you have the glazed beans, get creative with menu options listed below:
Buffalo Nachos with Glazed Beans
Tortilla chips sprinkled with cheese and glazed beans. Microwave until the cheese melts. Top with diced celery, shredded carrots, and any other fresh veggies you want. Add a drizzle of ranch dressing and bleu cheese crumbles for an extra flavor punch, if desired.
Buffalo Hummus Chips using Glazed Beans
Coarsely chop glazed beans and add to a commercial hummus, or
Puree glazed beans until smooth – use some of the reserved canned liquid from the beans or water to get the right consistency, add just a tablespoon at a time. If desired add more buffalo sauce – a small amount at a time – a little goes a long way.
Serve with pita bread, cucumbers and other fresh vegetables to dip
Buffalo Pizza with Glazed Beans
Tip: Make the pizza while the beans are glazing. Use the same hot oven and top the pizza with freshly glazed not cooled beans.
Lightly coat a pizza crust (follow manufacturer directions for preparation) with a mixture of low-fat ranch dressing and buffalo sauce, adjusted to your taste preference. Top with shredded mozzarella, glazed beans and diced cooked chicken. Bake according to crust directions. Serve with a large tossed salad.
Buffalo Grain Bowl featuring Glazed Beans
Layer hot, cooked foods: brown rice, diced chicken, celery and carrots and top with glazed beans straight from the oven. (If using cooked chilled foods, enjoy cold with a drizzle of ranch dressing or additional Buffalo wing sauce.)
Buffalo Salad Bowl with Glazed Beans
Top a salad of mixed greens, diced celery, carrot shreds and other veggies with Buffalo Glazed Chickpeas. If desired, add bleu cheese crumbles and drizzle with ranch dressing.
Not a fan of Buffalo Sauce?
You can adapt this technique to other flavors you love. For a sauce that is thin, make a reduction by simmering in a small saucepan to reduce the volume by half. You can use the 3 tablespoons of sauce to 1 can of drained beans ratio for these ideas.
- Teriyaki sauce glazed white beans – toss on the top of stir fry, Asian-theme salads
- Sweet chili sauce glazed small red beans
- Chili sauce glazed black beans
- Sundried Tomato Marinade cannellini beans
Auqafaba literally means water-bean. Drain and store the chickpea liquid in a covered container in the refrigerator. Aquafaba is used as a substitute for egg whites in vegetarian or vegan baking; look for recipes including meringues and marshmallows.
Glazed Chickpeas are an easy way to use this pantry stable. Keep beans in your weekly recipes, even after COVID 19 social distancing is relaxed. Once life returns to somewhat usual, remember to keep beans in your recipes for good health.
Please share this recipe idea with others. Send me a message – tell me what other foods you need help with for family meals. I will share recipes to help you.