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Kalyn's Kitchen

Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices

Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices are a low-glycemic snack that’s loaded with flavor! And these tasty roasted chickpeas are also easy to make, gluten-free,  dairy-free, vegan, and South Beach Diet friendly! Use Appetizer Recipes to find more recipes like this one.

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Roasted Chickpeas with Moroccan Spices found on KalynsKitchen.com

If you were hanging around this blog during November, you may recall me raving about the Moroccan Spice Mix recipe I found in Fine Cooking Magazine. I tried the mixture on butternut squash, then on carrots, absolutely loved it, and promised more Moroccan spice roasted veggies to come. Recently when I saw a recipe for Crispy Roasted Chickpeas in The South Beach Diet Cookbook my tastebuds started imagining how great those crispy chickpeas (also called garbanzo beans) would taste with just a hint of that Moroccan spice mix, and that’s how this recipe was born.

The chickpeas are delicious just like you see them in the photo, but for a lower-carb party appetizer I love to make these and mix the hot chickpeas with an equal amount of nuts.  That’s a combination that will disappear pretty quickly on the buffet table.  (The chickpeas are best the day you make them, so if you’re only making them for a few people do half the can and freeze the rest of the can of chickpeas.)

I’ve been a card-carrying member of the Garbanzo Bean Fan Club for quite a while now, but this way of eating them, roasted at a high temperature until they’re fairly dry and crispy, was completely new to me. What a fantastic snack food this is, great to nibble on for a mid-afternoon break, or perfect to serve with drinks. I found out after I started writing this post that roasted, spiced chickpeas are often eaten in Turkey as a snack called Leblebi.

Of course garbanzo beans are nutritious enough to be classed as one of The World’s Healthiest Foods, and they’re an example of the type of low-glycemic foods that the South Beach Diet recommends eating plenty of.Garbanzos are an often-used ingredient in Italian, Indian, Asian, and Mediterranean cooking, and they’re favored by vegetarians since they have one of the highest protein levels of all plants.

Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices found on KalynsKitchen.com

More Garbanzo Bean Recipes:

Garbanzo, Tomato, and Cilantro Salad with Lime and Chile Dressing
Slow Roasted Tomato Hummus
Accidental Chickpea, Ginger, and Coriander Soup from Pinch My Salt
Garbanzo Garlic Soup from Vanilla Garlic
Crockpot Eggplant and Tomato Stew with Garbanzo Beans from Fat Free Vegan Kitchen

Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices

Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices are a low-glycemic snack that’s loaded with flavor!

Ingredients:

Ingredients

  • 1 can chickpeas (garbanzo beans)
  • 1 T olive oil
  • 1/4 – 1/2 tsp. Moroccan Spice Mix
  • salt to taste (I used about 1/4 tsp. kosher salt)

Spice Mix Ingredients

  • 2 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1/2 tsp. chile powder
  • 1/2 tsp. sweet paprika
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground allspice
  • 1/4 tsp. ground ginger
  • 1/8 tsp. cayenne pepper
  • (recipe called for a pinch ground cloves, which I did not have.)

Directions:

  1. Preheat oven to 350 F. (I was making this in my favorite Oster toaster oven (affiliate link), If you’re using a regular oven, I’d double the recipe and use a large cookie sheet.)
  2. Drain garbanzo beans into a colander and rinse well with cold water until no more foam appears. Let beans drain for 5-10 minutes, then pat dry with a cloth or paper towel if they still look wet.
  3. While beans drain, make spice mix. (This is great on many veggies, so make the full amount and store in a glass jar.)
  4. When beans are well drained and dried, toss with olive oil, spice mix, and salt.
  5. Arrange in single layer on baking sheet.
  6. Roast 40-50 minutes, or until they are slightly browned and make a rattling sound when you shake the baking sheet. (I roasted these for 50 minutes, but next time I would take them out a tiny bit sooner.)
  7. Serve warm or let cool.

Notes:

I used Ancho chile powder from Penzeys.

Inspired by a recipe from The South Beach Diet Cookbook and the Moroccan Spice Mix from Fine Cooking Magazine.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Crispy Roasted Chickpeas are a good snack for any low-glycemic diet, including any phase of the South Beach Diet. They would be too high in carbs for a low-carb diet plan.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. (New recipes won’t show up in Yummly right away and information there is not always 100% accurate.) Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices found on KalynsKitchen.com

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    95 Comments on “Crispy Roasted Chickpeas (Garbanzo Beans) with Moroccan Spices”

  1. Hi Kalyn! I am LOVING your blog for south beach friendly recipes. I have a question.. I love chickpeas, but I am a little confused why I can have them in phase 1.. when I looked up nutritional values, it seemed to have a lot of carbs. Thanks!!

  2. these are YUMMMY! my friend is on low glycemic diet so I decided to try these and take some to them.

  3. Stacey, glad you're enjoying the blog. I think the reason flours (even ground nuts or chickpeas) aren't permitted in phase 1 is because everything you make with them is very calorie dense, but that's just a guess. I do think South Beach encourages you to do what works for your own body, so it's obviously up to you whether to eat it or not.

    I have exercised on phase one many times, but maybe not at the level of intensity you're doing, I don't know.

    I haven't seen that GatorAde, but it sounds like it should be okay.

  4. I just found your blog and I can't tell you how happy I am to have more recipes for South Beach diet.

    I love the spiced chickpeas. I threw a bunch in the kale, chickpea and turkey sausage stew leftovers (from the south beach cookbook).

    I also made chickpea flour flatbread. I know the book says "no flour phase 1". But the flour we have is only ground up chickpeas- and it's from a local Oregon company (Bob's Red Mill).

    I have done phase 1 about 4 times now, usually after New Years as a way to re-set my palate and identify some bad eating habits.

    This is the first time I have kept up my exercise level during phase 1. I credit the chickpea flatbread! My husband and i also decided we could have some bacon, but we'd been to the gym for 2 hours. I was able to run 5 miles outside today, so I think the chickpeas/ bacon must be working!

    We've been adapting recipes for breaded chicken by substituting ground or chopped almonds and pistachios.

    I am curious if other people are able to exercise on phase 1. The first time i tried it i had to walk out of a weight class because I became dizzy. I hate the idea of losing muscle on a low-carb diet, even if it's 2 weeks.

    Do you think G2 (low calorie gator-ade dry) is ok on phase 1? I have the ones you add to water- it has no sugar, only sucralose. I'm wondering how to replace electrolytes if I can't drink this! 🙂

    Thanks for the great recipes, keep it up!

  5. Kate, thanks! So glad you liked them. I think this mixture would be good on lots of things!

  6. Just finished these! So delicious. I think the spice would also be great on roasted pumpkin seeds. I'm even wondering (with the cinnamon) if a little spice mix and sugar mixed would be good on toast instead of cinnamon sugar. Yum yum.

  7. Angela, curry powder sounds great! I made another version with Tamari that's also on the blog.

  8. I made these this afternoon and they're awesome! Didn't have time to make up your spice mix (but will next time) so just used some curry powder and salt.

    We'll have them as snacks tomorrow 😀

  9. Claudia, so glad you liked it. I'm sold on the low-glycemic index way of eating (although I do cheat occasionally, I try to stick to it most of the time.)

  10. I just made this and it's so good! I'm trying to eat mostly foods with a low glycemic index, so this is a terrific snack — thanks so much for sharing 🙂

  11. Bryan, interesting thought. Mine were very crispy, and I did use oil, but I don't know if the entire chickepea was coated with oil. Love to hear your results if you do a comparison.

  12. Until today I've never heard of this and have yet to try it, but I thought I'd pass on a "tip" that I read at allrecipes.com regarding the "soggy issue".

    One reviewer of their recipe commented that coating with oil keeps the moisture in the beans, and suggested omitting the oil and then seasoning after roasting.

    If I ever do a comparison between the two methods, I'll try to return and post my results.

  13. Nikki, glad you liked it! If anyone wants to see her recipe using this spice mix in a dish of cooked chickpeas there is the permalink.

  14. I just left Cook Sister a comment about this delicious spice mix and thought I should also thank the source. I recently tried it with chickpeas as well and posted it on my blog. I would be delighted if you would check it out: http://www.foodsnobdiary.blogspot.com/. It’s the post for April 6th, MOROCCAN-SPICED CHICKPEAS WITH ONIONS AND TOMATOES. Thank you so much.

  15. If you used dried chickpeas, you would need to soak them and cook before making the roasted chickpeas. I’ve never managed to keep them around more than two days, so I’m not sure how long they would last, but I’m guessing they will stay good a few days.

  16. Hi there!
    Really very good snack to munch 🙂
    how can i mak with dry chickpea instead of canned one..wt is the shell life of this???can u advise ..thx in advance.

  17. I LOVE roasting chickpeas OR just sauteing them in a pan using Caribbean Jerk Seasoning… quite a bit of it… they are so yummy and spicy!!

    I’m making your recipe as we speak for a snack to replace the popcorn for our movie night tonight! It smells so good! THanks!

  18. vlknh, Glad you are enjoying the recipes. Love the idea of Turkish seasoning. Hopefully they will send me some too!

  19. Thanks again for making my South Beach experience delicious! Penzeys sent me a free sample of “turkish seasoning” w/ my last order. Perfect w/ the chickpeas!

  20. ~~Louise~~
    No problem. Thanks for including me in the post and in your search engine.