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A healthy replacement to popcorn: Roasted garbanzo beans

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Garbanzo beans which are also known as chickpeas, Bengal grams and Egyptian beans are available year-round. They are available in stores either dried or canned. The beans themselves are a little starchy and have a buttery, nut-like taste. They are a concentrated source of protein, contain antioxidant nutrients and a good source of fiber.


  • 1 (15 ounce) can of garbanzo beans or chickpeas, drained and rinsed
  • 1 cup of white vinegar
  • 1 tablespoon of extra virgin olive oil
  • ½ teaspoon of salt


  1. Preheat oven to 400’.
  2. In a medium size bowl add the beans and vinegar together.
  3. Cover the bowl and place in the microwave for 1 minute, stir the beans and heat again for 1 additional minute.
  4. Remove the bowl and cover and set beans aside for 5 minutes to cool down.
  5. Now drain the vinegar off and add the olive oil and stir until the beans are coated.
  6. Add salt and toss the beans in the bowl.
  7. Transfer the beans to a cookie sheet or baking pan so they lay flat in a single layer.
  8. Bake in the oven for 20 minutes and then stir them around keeping them in that single layer on the pan.
  9. Then continue cooking the beans for another 15 minutes or until the garbanzo beans are crunchy.
  10. Remove pan from oven and transfer to another baking sheet to cool completely.
  11. Transfer the roasted garbanzo or chickpeas to a decorative bowl and set out on the table.
  12. Enjoy!


  • Garbanzo beans or cicer arietinum which is Latin means “small ram”. These beans in the legume family have a shape that is unique and said to resemble a ran’s head.
  • Originated in the Middle East.
  • First cultivated around 3000 BC.
  • Grown first by the Egyptians, Greeks and Romans until the sixteenth century when they were brought to bubtropical regions by the Spanish, Portuguese and Indians who immigrated to other countries.
  • India, Pakistan, Turkey, Ethiopia and Mexico are the main commercial producers of garbanzo beans.
  • The United States makes up for only twenty percent of the garbanzo beans consumed worldwide.

© 2014 Beverly Mucha / All Rights Reserved

Jackson residents can shop at any of these local grocery stores: Pick’n Save or Wal-mart for all the ingredients needed for this recipe.

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