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Kalyn's Kitchen

Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt

Chickpeas roasted with Tamari and Sea Salt are about as good as it gets for a snack that’s vegan, gluten-free, dairy-free, and South Beach Diet friendly! Check out Dried Beans to find more recipes for Chickpeas!

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Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt found on KalynsKitchen.com

I can feel my chickpea obsession waning a bit, but before it completely ends I wanted to share another version of roasted chickpeas I tried, just as good as the Crispy Roasted Chickpeas with Moroccan Spices I made about a month ago. Chickpeas with soy sauce isn’t something I’ve ever thought of combining before, but they really did taste great together in these Chickpeas Roasted with Tamari and Sea Salt.

I used Tamari, a smooth tasting natural soy sauce which comes in several types. It can be wheat free, although most Tamari sold in the U.S. contains wheat. If you have the wheat-free kind, use a bit less because it’s more concentrated, and if you need gluten-free be sure to look for that type of Tamari.

You may be thinking that sea salt combined with soy sauce is overkill on the sodium, but I couldn’t resist adding just bit of sea salt to the chickpeas. You can certainly leave out the salt altogether and just use the soy sauce. Since I posted the first recipe for roasted chickpeas, I’ve discovered lots of other bloggers knew about roasted chickpeas before I did, so be sure to check out those links.

Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt found on KalynsKitchen.com

More Delicious Chickpea Snack Recipes:

Crispy Roasted Chickpeas with Moroccan Spices from Kalyn’s Kitchen
Spicy Crunchy Chickpea Snack from Just Hungry
Chickpea Cocktail Snacks from Fresh Approach Cooking
Roasted Chickpeas from Anne’s Food
Chana Chaat in a Pappadum Bowl from Herbivoracious

Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt

Chickpeas roasted with Tamari and Sea Salt are about as good as it gets for a snack that’s delicious and good for you!


  • 1 can chickpeas (garbanzo beans) or soak and cook dried beans, which would be even better
  • 1 T olive oil
  • 2-3 tsp. Tamari or soy sauce (use less for pure Tamari, more for Shoyu type Tamari or regular soy sauce)
  • 1 tsp. sea salt (optional)


  1. Rinse canned garbanzo beans well with cold water until no more foam appears, then let drain in colander at least 10 minutes and blot of any remaining water with paper towels.
  2. Toss beans with olive oil and Tamari or soy sauce and let marinate at room temperature 15-30 minutes.
  3. Preheat oven to 350 F.
  4. Arrange chickpeas in a single layer on a non-stick baking sheet, and bake 60 minutes or slightly longer, until chickpeas are dried and crisp and starting to brown. They should be turned a few times while they’re cooking.
  5. The Chickpeas can be served warm or cooled. These are delicious combined with nuts for a snack mix.


Adapted by Kalyn from a recipe found in The South Beach Diet Cookbook.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Chickpeas roasted with Tamari and Sea Salt are a good side dish for any low-glycemic diet, including any phase of the South Beach Diet. They are too high in carbs for low-carb diet plans

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.

Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt found on KalynsKitchen.com

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    39 Comments on “Chickpeas (Garbanzo Beans) Roasted with Tamari and Sea Salt”

  1. Yes, T = Tablespoon.

  2. Does anyone know what one T of olive oil is? A tablespoon?

  3. Fran, you don't tell me what temperature you're using for the different times you tried, so I'm not sure what to recommend. Mine were never quite as crisp the next day, but still on the crunchy side. Every oven cooks a bit differently, so I'd probably experiment with the temperature, maybe cooking slightly longer at 325F, because if they aren't staying crispy I'm thinking the Tamara isn't all getting cooked off. (The original recipe from the South Beach Diet book has no oil or seasonings and cooked 50 minutes at 350F, so you might try cutting down the oil and Tamara a little bit as another option.) Good luck.

  4. I have tried this recipe three times and never got it right. The first time I burned the chickpeas, the second time I under-cooked them. This time they were great when they first came out of the oven, but the next day at work they had lost their crunch. I stored them in a ziplock bag. Any ideas for helping me fix my chickpea challenge would be appreciated.

  5. Stacey, I doubt that it's enough sugar to matter that much, but you might want to use regular sea salt. Glad you're enjoying the blog.

  6. I found the McCormick Asian Sea Salt but noticed there was sugar in the ingredients. I am on Phase 1 of SB and am not sure if I can use it, or even it would be O.K. for phase 2. I love your site and all you do!

  7. I absolutely love that idea of using a popcorn popper to roast the chickpeas, just brilliant!

  8. I've tried a few different roasted chickpea recipes but this is my new fave! A quick tip… we use one of those popcorn poppers that stirs the popcorn as it pops… it roasts the chickpeas in less time than the oven, about 40 minutes!

  9. Maddy, love the idea of squeezing on some lemon juice! Fantastic.

  10. Loved this recipe and made it several times for friends and myself. Another variation is to squeeze some fresh lemon juice on them when they come out of the oven– mmmm, heaven!!

  11. Christine, do try it again with a shorter time or slightly lower temprature. Your oven temp might be a bit higher than it says, every oven is a little different.

  12. I really liked this recipe, but mine were charred after 40 minutes at 350 degrees. I think I’ll try roasting them at a lower temperature.

  13. I’m excited about finding this version of roasted chickpeas! I’ve been lacking in the healthy snack ideas dept, so I’ll have to give these a try!

  14. These were fantastic. I made them for a party yesterday and they are all gone…

  15. These look totally addictive! What a great snack to eat by the handful!

  16. Anonymous, forgot to say that these definitely have more sodium than the Moroccan Spice version, so if you’re on a restricted sodium diet, take that into consideration.

  17. Anonymous, the original recipe came from the South Beach Diet cookbook. I added the spices and 1 T olive oil for an entire can of garbanzos, and a lot of the oil was left in the bowl. Since spices aren’t restricted and olive oil is considered a good fat, there’s no reason these wouldn’t be South Beach diet friendly. The recipe in the book says one can of chickpeas makes four servings, and this is listed as a snack for phase one.

  18. Hi Kalyn,
    I love roasted garbanzos, and tried the Moroccan Spice recipe. They are delicious! I’m wondering though what the guidelines are for those of us following the South Beach diet. Thanks for all your wonderful recipes!

  19. I just made some chili spiced chickpeas to snack on but I digg your recipe better!!