Roasted Kidney Beans seasoned with aromatic spices make for a protein-rich snack that is both delicious and nutritious. Made with a handful of pantry ingredients, these savory puffed beans have a burst of flavor, while the crispy texture of the beans makes them irresistible.
We have been obsessed with these crispy light beans that puff up like "popcorn" in the air fryer and in the oven. I love to coat them with earthy warming Rajma Masala spices but you can use any spice blend that you like or even just olive oil, salt, and pepper. These are SO good that you won't stop snacking and best of all they are easy to make and are also a good source of plant-based protein.
I first saw this "protein popcorn recipe" by healthyyu_dietician. I had to try it and before I knew it, I was making them with all different beans. I always have red kidney beans on hand and so I made them using the classic rajma curry spices and now these crispy puffed beans are on repeat in my kitchen. Also, check out these TikTok Viral Puffed Beans.
Ingredients
- Kidney Beans - I love the convenience of pantry-friendly canned beans. I have used red kidney beans in this recipe but we also love this recipe with cannellini beans.
- Olive oil - adds a depth of flavor to these roasted beans. You can also use neutral oil if you like
- Spices - antioxidant and anti-inflammatory-rich turmeric, red chili powder, and garam masala adds perfect heat, while amchur powder (dry mango powder) adds a hint of tangy flavor
How to Make Roasted Kidney Beans
- Drain and rinse the kidney beans. Gently dab over with a paper towel to remove the excess moisture from the beans. Add the beans to a medium mixing bowl. Add olive oil and all the spices. Mix well coating the spices on the beans (photos 1 - 4)
- Spread the spiced beans in the air fryer basket in one layer. Air fry at 380 F for 15 minutes shaking the basket halfway through (photos 5 - 6). Please check the notes on the recipe card for oven instructions.
Serving
Serve as a snack or appetizer, either on their own or alongside a dipping sauce such as tamarind chutney or cucumber raita. We love to simply snack on these crispy beans but they can also be served as a salad or soup topping. I often top them on my cucumber salad for added proteins.
Storing
Cool the crispy beans completely. Store in an air-tight container at room temperature for up to 3 days. Great snack for kids or work and a perfect alternative to fried snacks.
Kidney Beans Health Benefits
Kidney beans are a good source of protein, fiber, and iron. They are also low in fat and calories. Eating kidney beans can help you feel full and satisfied, which can help you lose weight or maintain a healthy weight. They are also a good source of nutrients that are important for heart health, such as magnesium, potassium, and folate.
Did you enjoy this recipe? Check out this collection of Beans and Lentils Recipes.
Recipe
Roasted Kidney Beans
Equipment
Ingredients
- 1 can Red Kidney Beans 15.5 oz
- 1 tablespoon olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon ground turmeric
- ½ teaspoon Kashmiri red chili powder
- ¼ teaspoon garam masala
- ½ teaspoon aamchoor powder
Instructions
- Rinse and drain the canned kidney beans. Gently dab over with a paper towel to remove the excess moisture from the beans. Preheat the air fryer to 400 F. See notes for oven instructions.
- Add the beans to a medium mixing bowl. Add olive oil and all the spices. Mix well coating the spices to the beans.
- Spread the spiced beans in the air fryer basket in one layer and air fry at 380 F for 15 minutes, shaking the basket halfway through.
- Air fry for additional 3 to 5 minutes if needed while making sure they do not burn. The beans will continue to crisp up as they cool down.
Video
Notes
How to Make Oven-Roasted Crispy Beans
- Preheat the Oven to 420 F
- You can also double all the ingredients if cooking on a 12 X 18-rimmed baking sheet.
- Spread the spiced beans in one layer on the baking tray and roast for 25 to 30 minutes or until the beans are crispy.
- Allow the beans to cool down.
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