Tasty, crunchy, healthy, protein & fiber filled! Meet the chickpea (aka garbanzo beans). Step aside hummus, there’s more ways to prepare these flavorsome beans. This little snack has some punch, and it’s super easy to make. What’s even better is with just one herb or spice variation, you can change the overall flavor. If it’s spicy you like, simply add some cayenne. If it’s an Indian flavor you want, add a little curry powder to the mix. The choice is yours, and the basics are easy!
ROASTED CHICKPEAS (Garbanzo Beans)
4 Ingredients (4 servings, 5min prep):
One 15-ounce can garbanzo beans
1 ½ tablespoons olive oil **if you prefer, in place of oil, use 1 egg white–even more protein, no fat**
¼ teaspoon sea salt
2 teaspoons of…..whatever herbs & spices you like! (some yummy options: Cumin, Italian blend, Cayenne if you like spicy, Curry powder, Mexican spice mixture)
1. Preheat oven to 400F.
2. Drain and rinse the garbanzo beans in a strainer. Pat dry.
3. Toss the chickpeas in a medium sized bowl with the olive oil, sea salt, and spices.
4. Arrange the chickpeas on a baking sheet (spread out, only one layer).
5. Bake for about 30 minutes, or until it’s nice and crispy! Halfway during the process, shake the pan or stir the chickpeas to avoid them from burning.
All done! Pour them into a bowl….and Enjoy! Divide them into you snack bags or containers and take them on the road or to work!
Nutrition facts per serving (rounded): 135 calories, 4g fat, 4g fiber, 4.5g protein. About 110 calories per serving for the egg white version and 5g protein.
**If you would like a sweet rather than savory version of this snack, you can use 1 teaspoon of cinnamon or pumpkin spice with one teaspoon of honey, stevia, or brown sugar (or both teaspoons of sweetness!) Your choice!**
Inspired by: Steamykitchen.com
- Garbanzo beans are a great source of folate; folate, also folic acid, is a B-complex vitamin that allows our nerves to function properly and supports cell production, especially skin cells, and with circulation.
- Chickpeas can help prevent anemia since it supports red blood cell production.
- Promotes heart health
- An excellent source of manganese, a mineral that our bodies cannot produce ourselves, which helps to protect our cells from free radical damage, help keep bones strong and healthy, and maintain our blood sugar levels.
- Chickpeas are a good source of iron.
Source: The World’s Healthiest Foods, George Mateljan