|Nutritional Guidelines (per serving)|
|Servings: 6 to 8|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 1g||5%|
|Total Carbohydrate 29g||11%|
|Dietary Fiber 8g||29%|
|Total Sugars 5g|
|Vitamin C 1mg||7%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Oven roasted chickpeas (garbanzo beans) with Parmesan cheese are a healthy snack perfect for vegetarian kids and also for adults who want a high-protein and gluten-free vegetarian snack idea. This recipe for chickpea nuts is a quick and easy (and healthy!) homemade snack perfect for lunch boxes, picnics or after-school snacks for vegetarian kids. Make them vegan by omitting the cheese, if needed.
Never made homemade oven-roasted chickpeas before? You're in for a real treat! When roasted in the oven, chickpeas (garbanzo beans) transform into the perfect combination of salty crunchy goodness, just as satisfying as potato chips or salted nuts, but without all the added fat. Plus, they're a pretty good bargain, which means that oven-roasted chickpeas are just about the most perfect snack ever.
While fresh Parmesan cheese isn't necessarily the perfect budget food, canned chickpeas are usually just a dollar when on sale or a bit more, but if you cook your own from scratch, then this recipe will certainly fit just about any family's budget.
Recipe and photo courtesy of Bush's Beans.
2 tablespoons olive oil
2 (15 oz.) cans chickpeas, drained and rinsed
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon chopped fresh rosemary
3 tablespoons freshly grated Parmesan cheese
Gather the ingredients.
Preheat oven to 400 F and line a large rimmed baking sheet with aluminum foil.
Lightly pat chickpeas dry with a paper towel (or you can also use a salad spinner for this, if you have one), and place in a large bowl.
Drizzle chickpeas with olive oil and sprinkle with salt and pepper. Toss very gently in order to coat chickpeas with oil and salt as evenly as possible.
Arrange chickpeas in a single layer on foil-lined baking sheet and bake for 15 minutes.
After 15 minutes, remove pan from oven, and shake lightly to stir chickpeas, then bake for another 15 minutes.
Remove pan from oven again and sprinkle the chickpeas evenly with rosemary, then bake for an additional 8 to 10 more minutes, until chickpeas are crunchy.
Finally, remove chickpeas from oven and while they're still hot, sprinkle Parmesan cheese over chickpeas evenly, and gently toss to combine and coat.
Some people do not consider Parmesan cheese to be vegetarian due to the way it is manufactured with rennet. These oven roasted chickpeas are also delicious without the cheese if you'd like to make them vegan or with a sprinkling of nutrional yeast.