Transform canned chickpeas into a crunchy, flavorful, low calorie snack! These garlic and parmesan roasted chickpeas are only 121 calories per ½ cup!
In my borderline obsessive scouring of Pinterest, I have been coming across a lot of flavored roasted chickpea recipes lately. The idea of roasted chickpeas had me intrigued, confused and....scared? I'm not sure if I was afraid I wouldn't like them, afraid I would ruin them, or afraid I would love them and become obsessed with them. It was just one of those snack ideas that I had in the back of my head but for some reason it took me weeks to actually make them!
Now that I have tried them, I want to try them in all of the flavors that I have seen! There's sesame soy, honey cinnamon, ranch, Mexican, peanut butter, buffalo chicken, sea salt and dill, BBQ, pizza, salt and vinegar, chocolate (CHOCOLATE!!)....and MORE!! The possibilities are seriously endless.
If you're scared of these like I was, don't be! They're crunchy and crispy, flavorful, and taste kind of like a little baby nugget pretzel-popcorn hybrid. What could go wrong with a snack like that?!
GARLIC AND PARMESAN ROASTED CHICKPEAS
121 calories (per ½ cup)
You're going to begin by preheating your oven to 400 degrees and prepping a baking sheet by lining with foil and spraying with cooking spray.
Next, drain and rinse 2 (14.5 oz) cans of chickpeas (alias: garbanzo beans). You want to fully dry the chickpeas by rolling them a handful at a time between two paper towels. You can use the same motion as if you were creating a cookie dough ball. If you've never done that, then go make yourself some cookies for goodness sakes! 🙂
By rolling them in a circular fashion, most of the chickpea shells will fall off and you can easily remove them. Amanda from The Skinny Fork states in her recipe that it's not necessary to remove the shells so I didn't work too hard at it, but by using this technique most of them just fell right off.
In a large mixing bowl, add the chickpeas and top with 2 tablespoon grated parmesan cheese, 1 teaspoon dried rosemary, 1 minced garlic clove, ⅛ teaspoon garlic powder and salt/pepper to taste. Mix to coat fully.
Pour chickpeas onto the prepared baking sheet in a single layer, then spray lightly with cooking spray. Bake for 30-40 minutes, or until crispy. Don't remove them too quickly or they'll still be chewy! 🙂
Enjoy! You can eat them straight as a snack like popcorn or use them in other dishes to add in some crunch and flavor. I would recommend tossing them into soups and salads as a low calorie crouton alternative!
For more chickpeas, try out my Roasted Chickpea Panzanella Salad!Print
Transform canned chickpeas into a crunchy, flavorful, low calorie snack! Only 121 calories per ½ cup!
- 2 (14.5 oz) cans of chickpeas (garbanzo beans), drained, rinsed and fully dried (see notes)
- 2 Tbsp grated parmesan cheese
- 1 tsp dried rosemary
- 1 minced garlic clove
- ⅛ tsp garlic powder
- Salt and pepper, to taste
- Preheat your oven to 400 degrees.
- Prepare a baking sheet by lining with foil and spraying with cooking spray.
- Drain and rinse 2 (14.5 oz) cans of chickpeas and dry fully. (See notes)
- In a large mixing bowl, add chickpeas and top with 2 tablespoon grated parmesan cheese, 1 teaspoon dried rosemary, 1 minced garlic clove, ⅛ teaspoon garlic powder and salt/pepper to taste. Mix to coat fully.
- Pour chickpeas out onto the prepared baking sheet in a single layer.
- Spray lightly with cooking spray.
- Bake for 30-40 minutes, or until crispy.
Dry the chickpeas by rolling them a handful at a time between two paper towels (using the same motion as if you were rolling a cookie dough ball). This will help remove the outer shell of the chickpea. It's not necessary to remove them prior to roasting, but most of the shells come off pretty easily by drying them this way!
Keywords: roasted chickpeas, garbanzo beans, healthy snack, easy snack, kid-friendly, low calorie, low carb
**Recipe from The Skinny Fork (one of my favorite blogs!)
What do you think? Did this recipe make the cut for you or did it crumble? What would you do differently? Leave a comment below! 🙂