Do you know anyone with nut allergies? Do you have a child with nut allergies? I have 2 boys, one with a tree nut and peanut allergy and the other with a peanut allergy and soy allergy. Feeling awful that I could eat crunchy nuts as a snack, so can my daughter and hubby, the boys felt left out. So one day I was making a salad with chickpeas and thought, “I wonder how this will work if I baked them? Would they crisp up? Could they work to make a crunchy nut substitute for my boys?” Obviously they did!

I wrote this original recipe back in January of 2012. First published on the 6th of the month then picked up by the Clean Eating magazine and they featured it in their January/February issue of 2013.

Now of course they are UBER popular everywhere with a huge amount of variety. But for us this plain and simple recipe wins over the sweet ones or spicy ones every time.

This recipe is certainly going into my cookbook. I’ve got about one week left until my manuscript is due. Panicked is an understatement. So instead of bringing you a new recipe which will have to wait until Sunday I decided to share the updates I made for these to go into my cookbook.

Also the older pics just really stink so I needed to update them anyway. I kept one below so you could laugh at it.  🙂

Garbanzo beans are my favorite and my family just loves them. They are super healthy and this is a quick easy recipe to make everyone will love.

My original recipe, Crispy & Sweet Garbanzo Beans, were a big hit, but I never made them much because of the fact I would always forget to soak my beans overnight. I wanted to experiment with canned because I had been asked if they would come out as crunchy as the original recipe.

Honestly I was skeptical……

and hesitant…..but I decided to try anyway and bought two cans.

(OLD PIC HERE!)

I thoroughly rinsed them and laid them on a paper towel to dry for about half an hour. Mixed up the ingredients to coat them in a bowl, which literally took 5 minutes and popped them in the oven for 45 minutes.

They were perfect! Just as crunchy as using uncooked, overnight soaked beans. Actually I couldn’t believe it was true, so I kept having to try them, over and over and over again….you get the point.

WARNING: Do not make these prior to dinner or you will be munching on them the whole time and we were! They are sooooo good, really! You could add Cajun seasoning and make them spicy if you wish, but I will stick to this. In fact, my family actually prefers these now over the sweet ones, go figure!

UPDATE: JUNE 5, 2014

• I substituted the one tablespoon of extra virgin olive oil in the original recipe for 2 tablespoons of coconut oil. You can certainly use whatever oil you like.
• The original recipe just mixed the oil and seasonings together in a bowl but I changed that slightly to what you now see below. I feel it coated the chickpeas better and drizzling the final tbsp. of oil over the top after helped them crisp up nicely.
• Since many comments have been that some chickpeas are soft in the center and some are too crispy, I changed the time of baking to 20 minutes and stirring more often to avoid that issue. The result was a great crispness for the whole batch.

Print

Garlic Parmesan Roasted Chickpea Snack Recipe

Prep Time 30 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Servings 16 @ 1/4 cup

Calories 115kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 30 ounces garbanzo beans 2 cans, rinsed and drained
• 2 tablespoon coconut oil melted, divided
• 1/2 teaspoon salt
• 1 teaspoon minced garlic or more if you like
• 1/2 cup grated Parmesan cheese
• Optional: cayenne powder or curry powder
• pepper to taste

Instructions

• Drain the beans and rinse them well. Lay them on paper towels to dry for about 30 minutes.
• Preheat oven to 400 degrees.
• In a bowl, mix together 1 tablespoon of oil and add chickpeas to coat.
• Add salt, garlic, and cheese and stir well to coat.
• Lay beans on a baking sheet and drizzle with remaining tablespoon of melted coconut oil.
• Bake for 20 minutes, stir and continue to bake for up to an hour or until golden and crispy. Mine were perfect at 45.

Notes

Recipe was first published in January 2012. 

Nutrition

Serving: 1@ 1/4 cup | Calories: 115kcal | Carbohydrates: 15g | Protein: 6g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 131mg | Potassium: 160mg | Fiber: 4g | Sugar: 3g | Vitamin A: 41IU | Vitamin C: 1mg | Calcium: 54mg | Iron: 2mg

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My boys are both allergic to nuts. My oldest is only allergic to peanuts, but my youngest is allergic to all types of nuts.

I have to be extremely careful when buying any type of prepackaged cookies, candy, cereals and granola bars, to name just a few items. They’ve both never really complained that they felt like they were missing out on something that their sister and dad and mom could have, at least they have never said so anyway. But I do know it is bothersome for them to have to always be asking what the ingredients are whenever they are out somewhere. Fortunately, my boys are both not so severe that we can’t have nuts or products that contain it in our home. (Thank God because Hubby and daughter LOVE peanut butter and so do I)

I was ecstatic the day I found that garbanzo beans could be baked and made into a crunchy snack for my boys. I found a recipe  in a magazine called Cookie(Dec.08 issue). I switched out the sugar in the recipe and changed the oil used and tried it out.

Much to my surprise AND the surprise of the boys they thought they were eating nuts and LOVED them! In fact, my littlest guy kept asking, “are you sure mommy I can eat these? Cause they are so crunchy!”

Whether you have children allergic to nuts or not, these are a great healthy snack for everyone. Very low in calorie, crunchy, nutritious and delicious! Easy to take anywhere and stores just fine in an airtight container.

If you’d rather use canned chickpeas, you can try my Garlic Parmesan Chickpea recipe!

** If you don’t want to soak beans overnight you can just use canned beans. Drain and rinse and let dry for 30 minutes before following the rest of the recipe.

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