You're going to love these Crispy Roasted Garbanzo Beans! They're crunchy, salty, and a little bit spicy. Totally vegan and gluten-free, these oven-baked chickpeas make a great snack and they're a perfect topping for salads. They're extra crispy thanks to an easy trick I'll teach you below.
Many years ago I was sitting at a bar in Rome having a glass of bubbles when our server plunked down a bowl of crispy roasted garbanzo beans to nibble on. Man, were they ever good! They're as moorish as potato chips, but way healthier and much more satisfying since they contain a ton of plant-based protein and dietary fiber.
In the years since I've often sought them out as a snack, but it was far too long after that I learned how easy it is to make your own roasted garbanzo beans at home. So easy you'll want to punch yourself for not knowing this sooner! And once you know how you'll be in crispy, crunchy snacking heaven any time you want.
First things first:
What's the difference between garbanzo beans and chickpeas?
The difference is there is no difference. Same bean, different name! The word garbanzo has Spanish origins and the word chickpea is more commonly used in English. So you can call these roasted garbanzo beans or roasted chickpeas as you see fit.
What goes into crispy roasted garbanzo beans?
The ingredient list is short and sweet for this crispy crunchy snack! You'll need to grab some:
- Garbanzo beans / chickpeas --> Canned or homemade from dried are both fine. (Related: How to Cook Dried Beans)
- Oil --> I'm using olive oil for these beauties.
- Salt and pepper --> To make these dang tasty.
- Spices and / or herbs --> Optional but delicious.
How do you make roasted garbanzo beans?
Friends, I'm terribly sorry, but I'm going to ask you to peel your chickpeas.
Before you go running away from me like I'm some crazy chickpea-peeling weirdo (which, fair enough), I assure you this step - ridiculous as it is - will only take a few minutes of your time. It's mindless and almost meditative work to pinch a garbanzo bean between your fingers and feel it slip out of the skin, plop it into a bowl, and repeat. Here's a handy tutorial if you need a visual.
If you're really opposed to it you *can* skip this step, but I must warn you that taking the time to peel your beans really does yield *much* crispier roasted garbanzo beans in the end.
Once you've peeled your garbanzo beans you also need to dry them. Are these beans high maintenance or what?! I use a clean and lint-free kitchen towel and give them a good pat dry.
The thing with removing the skins and then patting them dry is that you're removing as much moisture from the surface of the bean as you possibly can. Trapped moisture = not crispy. A dry, bare naked bean, on the other hand, will crisp up like an old man at the nude beach. I know you know what I'm talking about.
Once dried, place your garbanzo beans into a bowl and add the olive oil, salt, and pepper. But - and this is important - we're not going to add any other seasonings until AFTER the beans are roasted.
Why? Again, because herbs and spices might add moisture or trap moisture next to the beans. Ain't nobody wants that.
Spread your oiled beans out on a sheet pan and shake it to spread them out in an even layer. Then place this pan into the oven to roast for about 30 minutes, but we're going to give the pan a shake about every 10 minutes and keep a very close eye on it.
Beware of exploding beans! As your roasted garbanzo beans get close to done, the odd bean will POW! Pop right in your face when you reach in to shake the pan.
How do you know when your roasted chickpeas are done?
When your garbanzo beans are finished roasting they'll be a nice golden brown colour, will have shrunk considerably, and will be quite crispy. Some beans will appear split down the middleThey will continue to crisp up as they cool.
When should I season my beans?
You can season 'em up as soon as you take them out of the oven. I like to toss mine in a half teaspoon or so of hot smoked paprika, but feel free to play around with other seasonings. You can also use fresh herbs, lemon zest, etc.
How do you store roasted garbanzo beans?
Please store your beans at room temperature in a container without a lid. If you store them with a lid on, they'll lose their crispiness. I have a bowl of crispy roasted garbanzo beans in my kitchen cupboard that have been in there for two weeks and they're still nice and crunchy.
Please do not put your roasted beans in the fridge.
Hey Nutrition Lady, are Garbanzo Beans Healthy?
Garbanzo beans are a super food! They contain about 12.5 grams of fiber per cup, which is 50% of the recommended daily intake of dietary fiber. About two-thirds of the fiber in garbanzos is insoluble, which is great for digestive health, particularly in the colon. The remaining third is soluble fiber, which can help lower our LDL-cholesterol, total cholesterol, and triglycerides; important for cardiovascular health.
The protein-fiber combination in chickpeas is key for stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace.
Chickpeas are notable for antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, but also contain concentrated supplies of antioxidant phytonutrients such as flavonoids and polyphenols. Chickpeas also contain valuable amounts of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), the body's omega-3 fatty acid from which all other omega-3 fats are made.
Other recipes you might enjoy:
Roasted Garbanzo Beans
- 2 cans chickpeas 14 oz cans, about 3 cups, drained and rinsed
- 2 tablespoon extra virgin olive oil
- ½ teaspoon fine grain sea salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon hot smoked paprika.
- Pre-heat your oven to 350°F / 180°C.
- Drain and rinse your chickpeas. Pat dry, and then gently roll them between two clean kitchen towels to start removing the skins. Remove the remaining skins by pinching each bean between your fingers and sliding the skin off.
- Place the peeled and dried chickpeas into a bowl, and combine with olive oil, salt, and pepper.
- Spread in a single layer on a baking sheet, using two sheets if necessary to prevent over crowding (crowded beans will steam rather than crisping).
- Place into the oven to roast for 30 minutes, shaking the pan every 10-15 minutes to turn the beans.
- When the roasted garbanzo beans are golden brown and crispy, remove from the oven and toss with any desired seasonings.
- Use immediately or store in a container without a lid for one week.
- Nutrition values are an estimate only and are based on six snack-sized portions
This recipe was originally published April 21, 2012. It was retested, rephotographed, and updated May 7, 2019.