Seasoned Roast Garbanzo Beans

It seems like when the middle of the day finally arrives, we are craving something salty and crunchy to snack on. Usually we turn to carrot sticks to get that crunch we desire, but we miss out on the flavor and salt that our usual chips provide. Unfortunately, chips need to be on the ‘NO” list to help us attain the strong fit bodies we desire. Not many people think of crunchy when they hear garbanzo bean or chick pea as some call them. Normally you think of hummus. This recipe provides all the health benefits of the hummus, with the crunch of a chip.

I love the salt and vinegar! If one of these spice combinations doesn’t sound great to you, mix one of your own. I thought perhaps a good steak rub seasoning would be delicious too.

Whatever flavor you choose, be sure to drain and dry the garbanzo beans off completely prior to seasoning and roasting or you will end up with a chewy rather than crunchy snack. They still taste good, but it is the crunch we are looking for.


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.


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


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.


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

To read more about garbanzo beans go to this website at

from My Health Blog


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