Delicious, high in plant protein, fiber, phosphorus, magnesium, folate, iron, thiamin, potassium, and calcium, low in calories, fat, and cholesterol, vegan, and very easy to prepare, roasted chickpeas (Garbanzo beans) may be served as an appetizer for a party, snack, tossed in a salad or over quinoa, rice, or other pilaf.
Other varieties of beans may be added and roasted with the chickpeas in this recipe. If using canned beans, try to select “salt-free” brands when possible.
Ingredients for 8 (1/4 cup) servings:
- 2 cups cooked chickpeas (about 2/3 cup dried), or 2 15-ounce cans chickpeas, rinsed and drained thoroughly
- 2 tablespoons olive oil, preferably extra-virgin
- Seasoning variations: Pepper and salt, or 2 garlic cloves, finely minced, or a blend of 1 teaspoon cumin, 1 teaspoon chili powder, 1/2 teaspoon cayenne, or 1-2 tablespoons sodium-free cajun or taco seasoning, or a mix of ground cumin, paprika, pepper, and red pepper flakes.
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45
Directions:
- Preheat oven to 400 degrees.
- Toss beans with oil and seasonings in a bowl to coat evenly.
- Spread them on a rimmed cookie sheet or 13 x 9-inch baking pan in a single layer.
- Bake for 20 minutes, then shake pan or stir to reposition beans for even browning.
- Bake 20 minutes more or until crispy and golden brown.
- Serve warm or cold.
Nutrition:
- Calories: 130
- Protein: 4 g
- Carbohydrate: 17 g
- Dietary fiber: 3 g
- Total fat: 5 g (from olive oil)
- Saturated fat: 0 g
- Cholesterol: 0 g
- Trans fat: 0g
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