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Roasted Chickpeas (Garbanzo Beans)

Roasted Chickpeas (Garbanzo Beans)

29 Ratings
29 Ratings
Recipe Image
MyPlate Kitchen
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 (16 oz) garbanzo beans (drained and rinsed)
  • 1 tablespoon canola oil
  • 1/8 teaspoon salt
  • spices of your choice (try garlic, paprika, sage, etc.)

Directions

1. Preheat oven to 400 degrees F.

2. 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.

3. Measure oil into a 9 x 13 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.

4. Bake for 45-60 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 ¼ 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- 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 161
Total Fat 6 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 252 mg
Carbohydrates 22 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 35 mg
Iron 2 mg
Potassium 220 mg
N/A - data is not available
Nutrients Amount
Total Calories 161
Total Fat 6 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 22 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 35 mg
Potassium 220 mg
Sodium 252 mg
Copper 186 mcg
Iron 2 mg
Magnesium 31 mg
Phosphorus 112 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 1 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 6 mcg
Folate 70 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 34 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025