You know I love my snacks and I’ve discovered a superb combination that works so well and who would have thought you could make chips/crisps out of Black Beans?! and I’m so proud of them, they really are fabulous! I was trying to copy a bag of Black Beans chips I bought that so were RIDICULOUSLY expensive but full of protein and relatively low in calories and fat. I didn’t think for a minute my copy would actually work but they so did and my husband was even asking for more!
Black Beans are superb for lowering cholesterol due to their fibre content. They are low in fat, high in protein, one serving alone provides 14g of protein (the high fibre and protein combination of these Beans is more than can be found in any fruit, vegetables, grains, meats, dairy products, nuts and seeds, or fish) and they are one of few legumes that contain omega 3 fatty acid. They are superb for regulating blood sugar levels so perfect for diabetics and for generally reducing spikes in sugar levels which can cause cravings). Black Beans are even linked with lowering the risk of colon cancer.
So really eating these chips with a veggie dip such as Baba Ganoush (Aubergine and Sun dried tomato) or Spicy Salsa would actually be a very balanced meal in itself. The best part is that these are chips you can eat without feeling guilty and more importantly knowing they are actually GOOD for you – music to my ears!!
Makes 1 Large Bowl
- 1 Can (540ml) of Black Beans, drained and rinsed, left to dry out for 1-2 hours
- 1/2 Cup Brown Rice Flour
- 1/2 tsp Salt
- 2 Limes
- 1/2 tsp Cayenne Pepper
- 2 tsp Olive Oil
- 2 Tbsp Water
- 1/4 Cup Flax seeds
- Pre-heat Oven to 350 degrees
- Finely grate the zest of the 2 limes and squeeze the juice including the flesh where you can (I used scissors to cut it off!)
- Add the rested Beans, lime zest, juice and flesh to all the other ingredients in a food processor
- Blend for a few minutes until the mixture is no longer at all runny. It will be quite sticky and may be starting to look dough like
- Place a large piece of parchment/greaseproof paper onto the counter top and dollop all the mixture out of the blender.
- Using another smaller piece of paper flatten out the dough using your hand to begin with then a rolling pin to get it really thin. You may need to cut half off and start another sheet if it wont all fit on one shelf in the oven (mine didn’t)
- Grind some salt over the flattened mixture and press it in with the parchment paper
- Using a knife, mark out the shapes that you would like so they come apart nicely when cooked (don’t completely cut through or you wont get them in the oven)
The chips should crisp up and start to separate. The sides will start to burn if left in too long so once the middle is firm remove from oven and leave to cool.