In the Kitchen with Eric…finally!

Here’ s a great low-fat protein rich snack that’ll keep you focused on that big bowl game and not that big bowl of chips!

Sweet and Spicy Garbanzo Snacks

1  14oz can of garbanzo beans – drained, rinsed and dried on some paper towel to remove excess water

3 Tablespoons olive oil

1 Tablespoon dark chili powder

1 Tablespoon mustard powder

2 Tablespoons chopped parsley or  flakes

2 teaspoons of fresh ground pepper ( I used a 3 pepper blend ; white, black, pink peppercorns)

1 Tablespoon ground coriander seed

1 Tablespoon garlic powder

1 teaspoon of red pepper flakes( optional if you like it extra spicy)

2 teaspoons sugar

2 Tablespoons soy sauce


  1. heat 1 Tbsp of the oil in  a skillet large enough for all the garbanzos to cover the bottom in a single layer ( or cook them in batches)
  2. into the remaining oil mix the mustard, pepper, chili powder, garlic powder, parsley and ground coriander into a paste
  3. add the garbanzos and coat all the beans well, add the sugar and mix just a couple of times to distribute the sugar, don’t mix in the sugar too much.  Put all the beans into a very hot pan and as I instruct in the video don’t mess around with them too much, you want nice coloration on all sides so stir them only occasionally.
  4. When the steam and the sizzle fade away add the soy sauce and stir the beans well to ensure that soy sauce gets distributed. Continue cooking until they are dry and crispy.

Serve…munch!  ( actually for optimum enjoyment let them cool a little – or even make them way before guests arrive , the day before will even work)


9 responses to this post.

  1. Posted by Melissa on February 2, 2011 at 2:30 am

    Eric, the garbonzo beans look awesome. But more important, I love the conversation you’re having w/your audience as you cook. You’re a natural. Next stop, Iron Chef.


  2. Posted by Deb on February 2, 2011 at 3:01 am

    Wonderful recipe! I can’t wait to try it! Thanks so much for the great video!! Your weight loss inspires me to keep on going with mine.


    • My goal is to get a recipe and video like this one our every other week, and of course we’ll still have additional posts in between! Thanks for the continued support!
      As for the game… I just can’t say, once the Hawks were out I lost interest!


  3. Posted by RACHID MIRDASS on February 2, 2011 at 7:07 am

    Eric I think you should have a TV show your recipe,you should publish more of your magic,I also noticed that you like mediterranean cuisine I right ??


  4. Eric, great information. Well done. But… who’s going to win the game?


  5. Posted by Seana on February 3, 2011 at 7:20 pm

    Any idea on the nutritional info and content for this recipe?
    Just wondering so I can count it correctly.


    • Good Question!
      Ounce for Ounce here is how they measure up against Dry Roasted Almonds with salt.
      Beans Almonds
      Calories 49 167
      Fat 2g 15g
      sodium 234mg 95mg
      total Carb 6g 5g
      fiber 1g 3g
      protein 1g 6g

      So a serving of the garbanzos at about 5.25 oz (1/4th of the recipe) will look like this
      Calories 253, Fat 12g, Carb 31g, Fiber 6g, Protein 7g.
      5 ounces of almonds
      Calories 826, Fat 73g, Carb 27g, Fiber 16g, Protein 30g.
      Depending on what your watching each is a very viable alternative to chips although you get more to enjoy for less calories with the beans and if you add some low fat cheese or a few strips of Jerky to the mix with those garbanzos you’ll boost the protein of your snacks for the day.Don’t forget to add lots of crunchy green things like cukes and celery and the big game day will not be one of deprivation!


      • Posted by Seana on February 4, 2011 at 5:52 pm

        Great – thanks Eric – very helpful info and definitely into celery and cuc’s – hummus too!

Leave a Reply to RACHID MIRDASS Cancel reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: