Crispy Roasted Spiced Garbanzo Bean Healthy Snacks

Next time you are craving a crunchy snack, try roasted garbanzo beans. They’re way healthier than potato chips or white crackers, since they have fiber, protein, and heart-healthy fats, and are free from refined carbs and frying fats. Eat roasted garbanzo beans on their own, or make your snack more substantial with low-fat cheese, a hard-boiled egg, or a piece of fruit. You can also use these atop salads and bowls for a healthy crunch.

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Have them plain or season them with salt and pepper, or give them more character with a blend of spices, herbs, or cheese. Here are some suggestions. 

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Ranch 

Add these ingredients to the bowl when tossing the garbanzo beans with the olive oil. 

• 1 teaspoon of dried dill
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• Salt and pepper to taste

Lemon Pepper

Add zest of 1 lemon to the bowl when tossing the garbanzo beans with the olive oil.

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Sea Salt and Vinegar

Soak the garbanzo beans in ½ cup of white vinegar for 30 minutes. Then pat dry and toss in the bowl with olive oil and salt to taste. 

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Barbecue

Add these ingredients to the bowl when tossing the garbanzo beans with the olive oil. 

• 1 teaspoon of smoked paprika
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1 teaspoon chili powder
• 1 teaspoon of brown sugar or sugar substitute
• ½ teaspoon mustard powder
• Dash of cayenne pepper (optional, for heat)

Chai Spice

Omit the salt and pepper, and add these ingredients to the bowl when tossing the garbanzo beans with the olive oil. 

• ½ teaspoon of cinnamon
• ½ teaspoon of cardamom
• ½ teaspoon of ginger
• ¼ teaspoon of nutmeg
• ¼ teaspoon of allspice
• (Optional) ¼ teaspoon of ground cloves
• Dash of cayenne pepper

Spanish Spice

Add ½ ounce of finely grated Manchego cheese and ½ teaspoon of smoked paprika to the bowl when tossing the garbanzo beans with the olive oil. 

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Mexican Inspired

Add these ingredients to the bowl when tossing the garbanzo beans with the olive oil. 

• 1 teaspoon of cumin
• 1 teaspoon of coriander
• ½ teaspoon of chili powder
• 2 teaspoons of lime zest

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Make a double recipe to have leftovers for upcoming weeks. Roasted garbanzo beans can stay in an airtight container for a few days at room temperature, or for months in the freezer. 

Recipe for Spiced Crispy Garbanzo Beans

Makes 4 servings

Ingredients: 

• 1 can (15 ounces) of garbanzo beans, drained
• 1 tablespoon of olive oil
• Salt and pepper to taste
• Any additional seasonings (ideas above)

Instructions: 

1. Preheat the oven to 425°F. Spray a 9 x 13 cake pan or a cookie sheet with sides with cooking spray. 
2. Pat the garbanzo beans dry with paper towels 
3. In a medium bowl, toss the ingredients together. 
4. Spread out in the baking dish or cookie sheet, and bake 35-40 minutes, or until crisp. Cool before serving.

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Nutrition information per serving: 180 calories; 10 grams of fat; 1 gram of saturated fat; 110 mg sodium; 16 grams of carbohydrates; 2 grams of sugar; 3 grams of fiber; 8 grams of protein

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