9 Benefits Of Eating Bean Chips & Recipes To Try

Bean chips have gained popularity as a nutritious and flavorful alternative to traditional potato chips. Made from various types of beans, they offer a satisfying crunch while providing a wide range of health benefits.

Let’s delve into the science-backed reasons why you should consider incorporating bean chips into your diet and some delicious home recipes you can try at home.

Bean Chips Health Benefits

Eating bean chips offers several health benefits due to their nutritional content. Bean chips are higher in fiber and protein compared to traditional corn and potato chips, making them a healthier snack option.

They provide essential nutrients like fiber, protein, and carbohydrates, which contribute to a balanced diet. Additionally, bean chips are often gluten-free, corn-free, and have a low glycemic index, making them suitable for individuals with specific dietary preferences or restrictions.

Bean chips have a number of health benefits. These benefits include:

1. Improved digestion

Bean chips are a good source of fiber, which is important for a healthy digestive system. Fiber helps to keep the digestive system moving smoothly and can help to prevent constipation. Bean chips also contain prebiotics, which are non-digestible fibers that feed the good bacteria in the gut. These good bacteria help to produce short-chain fatty acids, which have a number of health benefits, including reducing inflammation and improving insulin sensitivity.

How to maximize this benefit: To maximize the digestion-improving benefits of bean chips, eat them with other foods that are good sources of fiber, such as fruits, vegetables, and whole grains.

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2. Reduced cholesterol levels

Bean chips are a good source of soluble fiber, which can help to lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. This can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.

How to maximize this benefit: To maximize the cholesterol-lowering benefits of bean chips, eat them with other foods that are good sources of soluble fiber, such as oatmeal, beans, and apples.

3. Improved blood sugar control

Bean chips have a low glycemic index, which means that they do not cause a rapid spike in blood sugar levels. This makes bean chips a good choice for people with diabetes or prediabetes.

How to maximize this benefit: To maximize the blood sugar-control benefits of bean chips, eat them with other foods that have a low glycemic index, such as vegetables, whole grains, and lean protein.

4. Reduced risk of heart disease

Bean chips are a good source of potassium, which is an essential mineral for a healthy heart. Potassium helps to regulate blood pressure and can help to reduce the risk of heart disease. Bean chips also contain antioxidants, which can help to protect the heart from damage caused by free radicals.

How to maximize this benefit: To maximize the heart-protective benefits of bean chips, eat them with other foods that are good sources of potassium, such as bananas, avocados, and leafy green vegetables.

5. Improved cognitive function

Bean chips are a good source of vitamin A, which is essential for cognitive function. Vitamin A helps to produce neurotransmitters, which are chemicals that allow nerve cells to communicate with each other. Bean chips also contain antioxidants, which can help to protect the brain from damage caused by free radicals.

How to maximize this benefit: To maximize the cognitive-function-improving benefits of bean chips, eat them with other foods that are good sources of vitamin A, such as carrots, sweet potatoes, and spinach.

6. Reduced risk of cancer

Bean chips are a good source of antioxidants, which can help to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA, and they are thought to play a role in the development of cancer.

How to maximize this benefit: To maximize the cancer-protective benefits of bean chips, eat them with other foods that are good sources of antioxidants, such as fruits, vegetables, and whole grains.

7. Improved bone health

Bean chips are a good source of calcium and magnesium, which are essential minerals for bone health. Calcium helps to build and maintain strong bones, while magnesium helps to absorb calcium and prevent bone loss.

How to maximize this benefit: To maximize the bone-health benefits of bean chips, eat them with other foods that are good sources of calcium and magnesium, such as dairy products, leafy green vegetables, and nuts.

8. Reduced risk of anemia

Bean chips are a good source of iron, which is essential for the production of red blood cells. Red blood cells carry oxygen throughout the body, and iron deficiency can lead to anemia.

How to maximize this benefit: To maximize the anemia-reducing benefits of bean chips, eat them with other foods that are good sources of iron, such as red meat, fish, and beans.

9. Improved skin health

Bean chips are a good source of vitamin A, which is essential for skin health. Vitamin A helps to produce collagen, which is a protein that gives skin its strength and elasticity. Bean chips also contain antioxidants, which can help to protect the skin from damage caused by free radicals.

How to maximize this benefit: To maximize the skin-health benefits of bean chips, eat them with other foods that are good sources of vitamin A, such as carrots, sweet potatoes, and spinach.

These chips can be a satisfying snack choice that offers a good amount of fiber, protein, and other essential nutrients, making them a healthier alternative to conventional chips.

How Are Bean Chips Made?

Bean chips are made from whole beans that are mashed, seasoned, and then baked or fried until crispy. The most common type of bean used to make bean chips is the pinto bean, but other types of beans can also be used.

To make bean chips, the beans are first soaked in water until they are soft. The beans are then mashed and seasoned with a variety of spices, such as salt, pepper, and garlic powder. The mashed beans are then spread out on a baking sheet and baked or fried until they are crispy.

Delicious Bean Chip Recipes to Try at Home

While store-bought bean chips offer a convenient and healthy snack option, making your own allows you to control the ingredients and customize flavors to your liking. Here are 5 delicious bean chip recipes to tempt your taste buds:

1. Classic Crunchy Chickpea Chips:

These simple chips are a great starting point for your bean chip exploration.

Ingredients:

1 can (15 oz) chickpeas, rinsed and dried very well
1 tablespoon olive oil
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Instructions:

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 30-35 minutes, or until golden brown and crispy, flipping halfway through.
While the chickpeas are baking, combine olive oil, salt, and pepper in a small bowl.
Once the chickpeas are golden brown, remove them from the oven and toss them with the oil mixture.
Spread the seasoned chickpeas back on the baking sheet and bake for an additional 5-7 minutes to ensure crispness.
Let cool completely before enjoying.

Flavor Variations:

Spicy: Add a pinch of cayenne pepper or chili powder to the oil mixture for a kick.
Herbed: Replace black pepper with a blend of dried herbs like rosemary, thyme, or oregano.
Cheesy: Sprinkle with nutritional yeast or grated parmesan cheese after tossing with the oil mixture.

2. Zesty Black Bean Chips with Lime and Chili:

These chips offer a delightful balance between zesty lime and a touch of heat.

Ingredients:

1 can (15 oz) black beans, rinsed and drained
1 tablespoon olive oil
1 tablespoon lime juice
1/2 teaspoon chili powder
1/4 teaspoon smoked paprika
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper (optional)
Salt to taste

Instructions:

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large bowl, toss the black beans with olive oil, lime juice, spices, and salt.
Spread the seasoned black beans in a single layer on the prepared baking sheet. Bake for 30-35 minutes, or until golden brown and crispy, flipping halfway through.
Let cool completely before enjoying.

Flavor Variations:

Smoky Chipotle: Substitute chipotle powder for chili powder for a smoky flavor.
Cumin-Lime: Replace chili powder with cumin for a warm, earthy twist.
Spicy Mango: Add a pinch of dried mango powder along with the lime juice for a sweet and spicy combination.

3. Savory White Bean Chips with Garlic and Rosemary:

These chips boast a sophisticated flavor profile with a hint of rosemary.

Ingredients:

1 can (15 oz) cannellini beans, rinsed and drained
1 tablespoon olive oil
1 clove garlic, minced
1/2 teaspoon dried rosemary
1/4 teaspoon sea salt
Black pepper to taste

Instructions:

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large bowl, toss the cannellini beans with olive oil, garlic, rosemary, salt, and pepper.
Spread the seasoned beans in a single layer on the prepared baking sheet. Bake for 30-35 minutes, or until golden brown and crispy, flipping halfway through.
Let cool completely before enjoying.

Flavor Variations:

Lemon Thyme: Replace rosemary with dried thyme and add a squeeze of fresh lemon juice for a citrusy twist.
Garlic Parmesan: Add a sprinkle of grated parmesan cheese after tossing with the oil mixture for a cheesy flavor.
Sun-Dried Tomato: Finely chop sun-dried tomatoes and add them to the bean mixture before baking for a burst of tangy flavor.

4. Spicy Edamame Chips with Wasabi and Sesame:

These chips offer a unique Asian-inspired flavor profile with a touch of wasabi heat.

Ingredients:

1 cup frozen shelled edamame, thawed and patted dry
1 tablespoon melted coconut oil
1 teaspoon soy sauce
1/2 teaspoon wasabi paste (adjust to your spice preference)
1 tablespoon toasted sesame seeds

Instructions:

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

In a large bowl, toss the edamame with melted coconut oil, soy sauce, and wasabi paste.
Spread the seasoned edamame in a single layer on the prepared baking sheet. Bake for 20-25 minutes, or until golden brown and crispy, stirring occasionally.
Sprinkle with toasted sesame seeds immediately after removing from the oven.
Let cool completely before enjoying.

Flavor Variations:

Ginger Teriyaki: Substitute soy sauce with teriyaki sauce and add a pinch of grated ginger for a sweet and savory twist.
Korean Gochujang: Replace wasabi paste with gochujang (Korean chili paste) for a deeper red color and a more intense spicy kick.
Sesame Garlic: Omit wasabi paste and add a pinch of garlic powder for a simpler, garlicky flavor.

5. Healthy Lentil Chips with Curry Powder and Flaxseed:

These chips are packed with protein and fiber, making them a nutritious and satisfying snack.

Ingredients:

1 cup cooked green lentils
1 tablespoon olive oil
1 teaspoon curry powder
1/4 cup ground flaxseed
Salt to taste

Instructions:

Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
In a large bowl, mash the cooked lentils with a fork or potato masher until slightly flattened but still retaining some texture.
Stir in olive oil, curry powder, flaxseed, and salt.
Spread the lentil mixture in a thin layer on the prepared baking sheet. Bake for 30-35 minutes, or until golden brown and crispy around the edges.
Let cool completely before enjoying.

Flavor Variations:

Spicy Turmeric: Add a pinch of cayenne pepper and turmeric powder for a vibrant yellow color and a touch of heat.
Italian Herb: Replace curry powder with a blend of Italian herbs like oregano, basil, and thyme for a Mediterranean twist.
Everything Bagel: Sprinkle with everything bagel seasoning before baking for a savory, oniony flavor.

Tips for Success:

Drying is Key: Ensure your beans or legumes are thoroughly dried before baking. Excess moisture will prevent them from crisping properly. Patting them dry with a clean kitchen towel or using a salad spinner helps remove surface moisture.
Don’t Crowd the Pan: Spreading the bean mixture in a single layer allows for even heat distribution and optimal crispness.
Watch the Baking Time: Baking times may vary depending on the type of bean and the thickness of the chips. Keep an eye on them during the last few minutes of baking to avoid burning.
Seasoning Options: Get creative with your seasonings! Explore different flavor profiles by using spices, herbs, or a combination of both.
Storage: Store leftover bean chips in an airtight container at room temperature for up to 3 days.

With these recipes and tips, you can now unleash your inner chef and create delicious, healthy bean chips at home. Enjoy guilt-free snacking with the knowledge that you’re fueling your body with a nutritious and satisfying treat.

Sources:

[1]https://www.nutritionvalue.org/Bean_chips_41310900_nutritional_value.html
[2] https://www.prevention.com/food-nutrition/healthy-eating/a20461221/are-bean-chips-better-for-me/
[3]https://www.nutritionistreviews.com/2011/01/beanitos-chips-review.html?m=1
[4] https://www.everydayhealth.com/diet-and-nutrition-pictures/do-these-healthy-chips-hold-up.aspx
[5] https://en.wikipedia.org/wiki/Bean_chip

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