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Roasted Chickpeas (Garbanzo Beans)

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Roasted Chickpeas (Garbanzo Beans)
En Español

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  • Makes: 4 Servings
  • 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 (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.

Nutrition Information

Serving Size: 1/4 cup
Nutrients Amount
Calories 30
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 73 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 0 g
Vitamin D 0 mcg
Calcium 0 mg
Iron 0 mg
Potassium 0 mg
N/A - data is not available
Nutrients Amount
Calories 30
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars 0 g
Protein 0 g
Minerals
Calcium 0 mg
Potassium 0 mg
Sodium 73 mg
Copper 0 mcg
Iron 0 mg
Magnesium 0 mg
Selenium 0 mcg
Zinc 0 mg
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 2 mcg
Folate 0 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 0 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups

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