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 best.
营养成分（每份）
每份数值 · 每份分量: 1/4 cup
128
卡路里
5g
蛋白质
15g
碳水
6g
脂肪
5g
膳食纤维
3g
糖
222mg
钠
饱和脂肪 0 g · 胆固醇 0 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
low-sodium garbanzo beans, drained and rinsed
1 can (15 ounces)
canola oil
1 tablespoon · or cooking oil of choice
salt
1/8 teaspoon
spices of your choice, optional
try garlic, paprika, sage, etc.
步骤
- 1
Wash hands with soap and water.
- 2
Preheat oven to 400 degrees 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-inch 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!
备注
- •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.
来源: USDA MyPlate Kitchen · USDA Supplemental Nutrition Assistance Program (SNAP)
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