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Roasted Chickpeas

Ashdown, Ark. –   Do you ever eat garbanzo beans?  Garbanzo beans or chickpeas are loaded with nutrients. Is it a bean or is it a pea?  The garbanzo bean, also known as a chickpea, is a legume. Legumes are in a special food category because it counts as a vegetable but it also counts as a plant-based protein source. Chickpeas have about 150 calories per ½ cup cooked with 8 grams of protein and 5 grams dietary fiber.  Chickpeas are small, round and firm with a light, nutty flavor. The dietary fibers in the chickpeas help to keep us full for longer and feel more satisfied.  Chickpeas are also a source of potassium, folate, iron and zinc. Zinc helps to maintain a healthy immune system. Iron carries oxygen in your blood and helps to prevent iron-deficient anemia.

You can find chickpeas either dried or canned. Remember to allow time for soaking the garbanzo beans if you buy the beans dried. In the canned form look for the ones that are low in sodium, low fat, and low sugar. Canned foods may contain added salt, fat and sugar. Rinse the beans under cool water in a colander to reduce the amount of sodium.

Try this fun recipe for garbanzo beans when you want a crunchy snack.

Crunchy Chickpeas

2 cans chickpeas (15 oz, rinsed and drained)
Spices of choice (salt, pepper, garlic, cayenne pepper, etc. to fit your taste)
Olive oil cooking spray

Preheat the oven to 400 degrees Fahrenheit. Pat the chickpeas dry with a paper towel. Cover the baking sheet with foil and spray with olive oil cooking spray. Season as desired. Bake for 40-50 minutes or until browned and crispy enough to rattle.
Makes 6 servings. Each serving has about 123 calories, 2 g fat, 0 g saturated fat, 23 g carbohydrate, 6 g dietary fiber and 7 g protein. This would be equal to 1 oz serving of protein or 1 meat replacement.

Seasoning variation: ½ tsp salt, ½ tsp pepper, ½ cup grated parmesan cheese and ½ tsp garlic.

Join our new cooking club. The first meeting will be on Monday, April 13th at 5:30 PM. We will meet at Cossatot in Ashdown in the Millwood room. The goal of the club will be to swap recipes and prep freezer meals to make meal planning a breeze! Call 870-898-7224 for more information and to reserve your spot.

If you would like more information about healthy foods, please call the Little River County Extension office at (870) 898-7224 or email  Always feel free to stop by our office at 1411 N Constitution Ave in Ashdown to receive more information. The Cooperative Extension Service is part of the University of Arkansas Research and Extension. The Cooperative Extension is an equal opportunity/equal access/affirmative action institution.

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By Celeste Scarborough
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Celeste Scarborough
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1411 N Constitution Ave Ashdown AR 71822
(870) 898-7224

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  • The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

    The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.