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Roasted Chickpeas (Garbanzo Beans)

Roasted Chickpeas (Garbanzo Beans)

30 Ratings
30 Ratings
Recipe Image
Roasted Chickpeas (Garbanzo Beans) in a bowl
Makes: 4 Servings
Total Cost: $$$$
Cook Time: 45 minutes

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.

Ingredients

  • 1 can (15 oz) garbanzo beans, low-sodium (drained and rinsed)
  • 1 tablespoon canola oil
  • 1/8 teaspoon salt
  • spices of your choice, optional (try garlic, paprika, sage, etc.)

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. 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.
  4. Measure oil into a 9x13 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.
  5. Bake for 45 to 60 minutes, stirring or shaking every 15 minutes. Longer makes more crunch, but watch to prevent burning!

Notes

  • Cool thoroughly before storing in a tightly covered container.
  • Eat by the 1/4 cup handful, or sprinkle on salads and other dishes for a nice crunch!
  • Optional: Sprinkle with Parmesan cheese during the last 10 minutes of baking. But don’t do this earlier, as it can cause chickpeas to burn.
Source:

USDA Supplemental Nutrition Assistance Program (SNAP)

Nutrition Information

Serving Size: 1/4 cup
Nutrients Amount
Total Calories 124
Total Fat 5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 216 mg
Carbohydrates 14 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 37 mg
Iron 1 mg
Potassium 153 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 124
Total Fat 5 g
Saturated Fat 0 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 14 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 37 mg
Potassium 153 mg
Sodium 216 mg
Copper 163 mcg
Iron 1 mg
Magnesium 29 mg
Phosphorus 85 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 1 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0 mg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 27 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 25 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 2 1/2 ounces

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