I call them Chickpeas because I think it sounds cuter… but whether you know them as Chickpeas or Garbanzo Beans they are nutrient rich & have a wide range of healthy benefits. In addition to being high in Fiber & a great source of vegetarian protein they are also a low glycemic food which helps promote weight loss by controlling your appetite.
This week I made Oven Roasted Chickpeas as part of my afternoon snacks & I wanted to share with you how easy they are to make. What I love about chickpeas is that they have a relatively neutral, almost nutty, flavor that goes well with all kinds of ingredients. It is super rare that I use the same seasonings twice in a row so this recipe is the base to most of my creations & can easily be tweak it to fit your taste.
[Attn: You will have to let the Chickpeas marinade for at least 2 hours so either plan to start these early or, like me, you can mix them up & let them sit in the fridge overnight.]
For this recipe you will need the following ingredients:
- 2 Cans of Chickpeas (I used low-sodium)
- ¼ Cup Balsamic Vinegar
- 2 Tbsp Extra Virgin Olive Oil
- Salt & Pepper to taste
You can also add ½ tsp of one or more of the following: Garlic Powder, Italian Seasoning, Dill Weed, Rosemary, or just about anything else.
Other things that will be helpful:
- Drain & rinse canned Chickpeas
- In a Medium bowl, mix rinsed Chickpeas with Balsamic Vinegar
- Cover & refrigerate for 2-8 hours
- Pre-heat Oven to 375 degrees F
- (also make sure your rack is placed in the middle of your oven)
- Cover a sheet pan with Aluminum Foil & spritz with Cooking Spray
- Drain the excess Balsamic Vinegar from the Chickpeas, then mix in olive oil & any seasonings you choose to add.
- Spread the Chickpeas in a single layer on your sheet pan, then sprinkle with salt & pepper. (I use fresh ground sea salt & pepper)
- Bake the Chickpeas for 25-30 minutes, making sure you “stir” them every 10-15 minutes so they brown evenly.
- Once they are cooked to your liking, remove them from the oven & allow them to cool slightly before serving.
This recipe makes 5-6, 2 oz. servings which is how I packaged them for my snacks. You can also make these using dried chickpeas prepared according to the package… about 3 Cups prepared should be a similar substitute for the canned beans.
There are so many different ways to make Baked Chickpeas so if you have tried a different recipe that you absolutely love, please share it with us in the comments below!
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