Garlic Parmesan Roasted Chickpeas are a perfect for those with nut allergies!
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.
Garlic Parmesan Roasted Chickpea Snack Recipe
Ingredients
- 2 cans 15.5oz each garbanzo beans, rinsed and drained
- 2 tablespoon coconut oil melted, divided
- ½ teaspoon salt
- 1 teaspoon minced garlic or more if you like
- ½ 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
Nutrition
Other recipe you might like:
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Robbie
When using dried beans soaked overnight. Should I boil them first or just bake them straight after drying on a towel for a bit ?
Brenda
They do not need to be boiled, just dry them as bake following the recipe.
Cheryl Mastroeni
I love these, so easy to make and delicious! Just thought I'd post about my last batch. We love garlic so I thought I would try it using garlic olive oil instead of regular or coconut oil (I make them both ways). Omg! They tasted so good we couldn't stop eating them!. If you are a garlic lover you will love these!
Andreanne1962@gmwail.com MacNeill
I prefer spicier condiments so I tried replacing with lime juice and chipotle, delicious! Also delicious with Cajun spice, or piri piri, etc.
Karen
Love these! Disappointed the next day though as they had softened in the ziploc bag. Will re-bake them today to crisp back up and try storing them uncovered (if they last that long!) Thanks Brenda for all the great recipes. I'm a Wellness Coach and recommend your site frequently.
Pamela
Yum. I'm definitely going to make these for my daughter.
Tianna
I never tried anything like it! I just made them and i have to say they taste fantastic, they were done by 30 mins in my toaster oven. I used one can instead of two but life changed!
Jennifer
ok, with all the wonderful reviews either i did something wrong, or i need to adjust my expectations.
Crunchy, i was expecting consistency similar to wasabi peas. mine turned out just dry with very little to no crunch and on the verge of burned. I used canned peas, which sat several hours on paper towels. I love this concept and am very hopeful they will turn out for me. Try, try, try again, next time lower temp and with convection. The snack possibilities are endless.
Emily
I had the same experience. I just finished making. I did everything I was supposed to, stirring, lots of seasoning, enough oil, and they are all different levels of done. Most are not crunchy in the middle, but the outside is too dark already. And I guess I need to dump even more seasoning it may have cooked off. The only thing I can think is my baking sheet was not the same as most people here.
Hannah
Definitely going to try out this recipe! Would just like to say that I'm loving your site and from somebody with a nut allergy thankyou so much for all of these recipes! It's so hard to find even just a granola bar without nuts that isn't packed with sugar so thankyou for making it easy!