Roasted Chickpeas (Garbanzo Beans)
These crunchy chickpeas make a great on-the-go snack or a healthy topping to your favorite salad. Experiment with different spices to see which ones you like best.
- Yield
- 4 Servings
- Serving size
- 1/4 cup
- Rating
- 3.30 of 5 (30 ratings)
Food groups
- Vegetables: 3/4 cups
Ingredients
- 1 can (15 ounces) low-sodium garbanzo beans, drained and rinsed
- 1 tablespoon canola oil (or cooking oil of choice)
- 1/8 teaspoon salt
- spices of your choice, optional (try garlic, paprika, sage, etc.)
Directions
- Wash hands with soap and water.
- Preheat oven to 400 degrees F. Drain and rinse the beans until there is no foamy residue.
- Pick out the skins and discard.
- Wrap the drained beans in a clean towel to dry thoroughly.
- Measure oil into a 9x13-inch baking dish or foil lined pan.
- Pour beans into dish, sprinkle with salt and spices.
- Mix oil and spices well to coat all the beans.
- Bake for 45 to 60 minutes, stirring or shaking every 15 minutes.
- Longer makes more crunch, but watch to prevent burning!
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 128.17 |
| Total Fat | 5.64 g |
| Saturated Fat | 0.45 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 14.82 g |
| Dietary Fiber | 4.83 g |
| Total Sugars | 2.85 g |
| Added Sugars included | 0 g |
| Protein | 5.4 g |
| Calcium | 39 mg |
| Potassium | 158 mg |
| Sodium | 221.72 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 30 mg |
| Phosphorus | 88 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 1 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 27 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 25 mg |
Recipes you may also like
- Quick Black Bean Salad
- Caribbean Pink Beans
- Mouth-Watering Oven-Fried Fish
- 20-Minute Chicken Creole
- Savory and Spicy Ground Beef & Succotash
- Vidalia Onion and Tomato Salad with Grilled Tuna
- Spanish Baked Fish
- Crunchy Chicken Salad
Source
Recipe by: USDA Supplemental Nutrition Assistance Program (SNAP)
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/roasted-chickpeas-garbanzo-beans. Federal works are public domain in the United States.