crunchy garbanzo beans
Call em' what you want garbanzo beans or chickpeas--either way is fine by me because they are the same thing. But crunchy garbanzo beans are in a category all their own. They are the perfect savory little snack that you are sure to make over and over again. These are roasted and packed with protein and fiber so you should feel good about popping handful after handful in your mouth. I highly suggest doubling the recipe because these won't last!
Before I get into the recipe let's talk about how nutritious these legumes are for you. Just 1 cup provides almost half of the daily recommended intake of fiber for women and a third for men. Garbanzo beans are jam packed with essential minerals such as calcium, magnesium and potassium. Their low glycemic index (GI) means the carb in them is broken down and digested slowly which leaves you feeling fuller longer. If you need more convincing check out this article for additional heath benefits these nutritious beans provide.
Just in case you were wondering......yes dried garbanzo beans contain more nutrients than canned but it's not a significant amount. And you know what, I'm totally fine using canned because I'm all about convenience and practicality. Plus I'm impatient with my food so the less time it takes to make, the better.
1 can of garbanzo beans
Generous drizzle of olive oil
Pinch of cayenne pepper
salt and pepper to taste
*other spice substitutes: lemon pepper, garlic salt, garlic powder, onion powder, curry powder, cumin. really any spice you love or have in your pantry will do.
- preheat oven to 425
- get rid of added sodium and drain garbanzo beans, put in a strainer and rinse thoroughly with water until those bubbles are gone
- if you have the time allow garbanzo beans to dry on the counter, this helps get that great crunchy texture. if you are pressed for time dry garbanzo beans thoroughly with paper towels.
- lay garbanzo beans on a baking sheet, drizzle with oil, cayenne pepper, and salt and pepper to taste. shake try to coat garbanzo beans evenly. place in the oven and roast for 25-30 minutes or until golden brown. shake about half way through to get that even crunch.
- let cool for 15 minutes and enjoy!
A few tips:
i recommend eating these same day. if you so happen to have some left over (not sure why, they are THAT good) leave on the counter over night uncovered.
Other ways to enjoy: add to your favorite salad, make a huge batch for your next get together, use as a side for dinner!