How to Make Spiced Popped Kidney Beans

Just read somewhere that most microwave popcorns out there are bad for you and now you are wondering what else could you pop and snack on? Well, continue reading. Below you will come across an easy-to-follow recipe for whipping up spiced popped kidney beans.

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There is no denying that spiced popped kidney beans won’t ruin any of your health or figure. That’s because they are out of kidney beans that are loaded with fiber and protein, and also a handful of other nutrients.

And because they are homemade, you can be sure that nothing with preservatives and other unwanted chemicals will make it past your lips — just check out the list of ingredients later on. With every serving of spiced popped kidney beans devoid of any unnecessary ingredient, every snack time is healthy!

Before we take a look at the recipe, let’s first check out some of the perks offered by kidney beans:

They help build and repair muscles

Vegetarians run to kidney beans because they are some of the best non-animal sources of protein ever to grace the planet.

They keep constipation at bay

Kidney beans are also loaded with fiber that creates bulk and helps keep you regular, letting you say bye-bye to constipation.

They may lower colon cancer risk

Experts say that the regular inclusion of fiber-rich kidney beans in your diet may help prevent colon cancer from striking.

They keep high blood pressure in check

Thanks to the impressive amounts of potassium present in them, kidney beans can help in saving your blood pressure from going off the charts.

They also lower bad cholesterol

Studies have shown that consuming kidney beans as regularly as possible can help in lowering the amount of bad cholesterol in the blood.

They are good for your blood

Kidney beans are known to help neutralize toxins in the bloodstream and at the same time support the formation of new blood cells.

They help lower birth defect risk

Pregnant women should consume kidney beans often because of its folate content that is proven to lower risk of birth defects and miscarriages.

They keep the brain and nerves healthy

According to experts, kidney beans help in keeping the entire nervous system working optimally.

You can enjoy the above mentioned benefits and even more simply by regularly adding some kidney beans to your diet! And one truly incredible way to do so is by snacking on a handful of spiced popped kidney beans. Here’s the super easy recipe so you can start making your very first batch:


2 400-gram cans of red kidney beans 

4 tablespoons of olive oil 

3 tablespoons of corn flour 

2 tablespoons of chopped white onions 

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1 tablespoon of finely chopped red and green chili peppers 

2 teaspoons of garlic powder 

1 teaspoon of chopped coriander leaves 

1 teaspoon of finely-ground black pepper 

1 teaspoon of finely-ground sea salt  

1 teaspoon of brown sugar


-Have the oven preheated to 180°C or 350°F. 

-Place kidney beans in a colander and thoroughly rinse under running water. 

-In a large mixing bowl, combine corn flour, garlic powder, black pepper and salt. 

-Transfer the kidney beans to the bowl. Toss to have all of the beans coated. 

-Add 3 tablespoons of olive oil and then toss again. 

-Spread kidney beans across a large baking sheet that’s lined with parchment paper. 

-Bake 15 to 20 minutes or until the kidney beans pop. 

-Heat 1 tablespoon of olive oil in a frying pan over medium heat. 

-Transfer the kidney beans in it. Add onions and chili peppers, and cook for about 2 minutes. 

-Switch off the heat and transfer to a serving bowl. 

-Sprinkle with brown sugar and chopped coriander leaves, toss and serve.

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