Seasoned Roast Garbanzo Beans

Seasoned Roasted Garbanzo Beans

Try this tasty snack of roasted and seasoned garbanzo beans in place of cracker or chips when you get a salty craving. High in protein and fiber to fill you up and enough carbohydrates to satisfy your carb craving.

Ingredients

  • 15 ounce can of Garbanzo beans (also known as chickpeas), rinsed and dried
  • 1 Tbsp light olive oil (light vegetable oil can be substituted)
  • ½ tsp sea salt
  • 1½-3 tsp seasoning mix of choice

Directions

1. Rinse and drain garbanzo beans, and dab dry.

* It is very important that they are dry, or they will go soggy rather than crunchy when baked.

2. Place in a bowl.

3. Drizzle oil and sea salt over and mix well.

4. Add seasoning and mix well.

5. Spread on a cookie sheet.

6. Bake at 400 degrees F for 30 minutes

**Stir during baking to make sure beans cook evenly.

  • Options

For spicy Mexican flavoring, use your favorite taco seasoning.

For an Italian flavor, mix 1 tsp garlic powder, 1 tsp dried basil, ¼ tsp oregano and add to garbanzo beans.

For BBQ flavor mix 2 tsp paprika, ¼ tsp brown sugar, ¼ tsp onion powder.

For a sour and salty treat, soak rinsed garbanzo beans in white vinegar for 30 minutes. Drain completely and pat dry. Leave out on a dry paper towel for 30 minutes to make sure beans are completely dry. When dry, mix with oil and salt and roast.

Create your own favorite flavor by experimenting.

**Remember that adding sugar will increase the carbohydrates and calories.

  • Nutritional Information

Makes 4 servings

Per serving:

  • Calories: 134 (add 4 calories per tsp of sugar you add to the recipe. 16 calories/tsp of sugar)
  • Total Fat: 4.3 grams
  • Saturated: 0.5grams
  • Sodium: 258 mg
  • Total Carbohydrates: 16.9 grams
  • FIBER: 4.2 grams
  • Protein: 5.6 grams
  • Calcium: 5% RDA
  • Iron: 8% RDA