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Roasted Chickpeas (Garbanzo Beans)

These crunchy chickpeas make a great on-the-go snack or a healthy topping to your favorite salad. Experiment with different spices to see which ones you like.

124kcal per serving
5 gprotein
14 gcarbohydrates
5 gfat
4servings (1/4 cup)

· Cook: 45 min

Ingredients

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

NutrientPer serving% DV
Calories 124 kcal
Total fat 5 g 6%
Saturated fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 216 mg 9%
Total carbohydrates 14 g 5%
Dietary fiber 5 g 18%
Total sugars 3 g
Added sugars 0 g 0%
Protein 5 g 10%
Vitamin D 0 µg 0%
Calcium 37 mg 3%
Iron 1 mg 6%
Potassium 153 mg 3%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. Drain and rinse the beans until there is no foamy residue. Pick out the skins and discard. Wrap the drained beans in a clean towel to dry thoroughly.
  4. Measure oil into a 9x13 baking dish or foil lined pan. Pour beans into dish, sprinkle with salt and spices. Mix oil and spices well to coat all the beans.
  5. Bake for 45 to 60 minutes, stirring or shaking every 15 minutes. Longer makes more crunch, but watch to prevent burning!

Notes

Cool thoroughly before storing in a tightly covered container. Eat by the 1/4 cup handful, or sprinkle on salads and other dishes for a nice crunch! Optional: Sprinkle with Parmesan cheese during the last 10 minutes of baking. But don’t do this earlier, as it can cause chickpeas to burn.

Source

USDA Supplemental Nutrition Assistance Program (SNAP)

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/roasted-chickpeas-garbanzo-beans, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.

Frequently asked questions

How many calories are in Roasted Chickpeas (Garbanzo Beans)?

One serving has 124 kcal. The recipe makes 4 servings (1/4 cup each).

How much protein is in Roasted Chickpeas (Garbanzo Beans)?

5 g of protein per serving, with 14 g of carbohydrates and 5 g of fat.

How long does Roasted Chickpeas (Garbanzo Beans) take to make?

About 45 minutes in total.

What do I need to make Roasted Chickpeas (Garbanzo Beans)?

4 ingredients: 1 can (15 oz) garbanzo beans, low-sodium (drained and rinsed), 1 tablespoon canola oil, 1/8 teaspoon salt and spices of your choice, optional (try garlic, paprika, sage, etc.).