June 3, 2010 | Home >Healthy Kids >Roasting Beans

Roasting Beans

Beans are super food! Not only are they a great source of fiber and protein, but they are very filling, they are inexpensive and so versatile! You can have a some beans and try roasting beans, mashing them, incorporating them into salads, main dishes, and even turn them into a dip!  There are so many things you can do with beans!

Roasting Beans. The perfect, high protein, crunchy snack!

Getting your kids to eat beans is so easy when you  roast them! We’ve always enjoyed roasted soy nuts, but we really love roasted chickpeas. With 15 grams of protein per cup, you can’t go wrong! We eat them plain like popcorn, but we also like them mixed with trail mix.

To roast them, it’s very simple.

First, drain a can of chickpeas, also called Garbanzo beans, or start with cooked beans and rinse them well.

Roasting Beans. The perfect, high protein, crunchy snack!Then, spread the beans out on a cookie sheet with foil (you could use parchment paper), and dry them with a towel. You want these dry!  The drier they are the better and crunchier they will turn out.  Many people have trouble getting their beans to that “crunchy” stage, and they end up mushy.  One thing to really help with that, is to make sure they are going into your oven without any water left on them.


Roasting Beans. The perfect, high protein, crunchy snack! Then drizzle with olive oil, and if you choose, Parmesan cheese and salt.

Then, cook them in the oven at 400 degrees for 30-35 minutes.

This snack is super easy to make, and super healthy for the kids!  They can eat them plain, you could sprinkle them on salads or add them to trail mix!

Roasting Beans. The perfect, high protein, crunchy snack! Roasting Beans. The perfect, high protein, crunchy snack!

People like to make these with a variety of seasonings. You can make them spicy with some chili powder, you can make them sweet with some cinnamon sugar, or add some garlic salt, onion powder, etc.

Are your kids eating beans yet?  Need more ideas… check out our recipes sorted by ingredient, like beans & legumes.

Roasting Beans. The perfect, high protein, crunchy snack!

Roasting Beans

Serves: 4
Prep Time: 5 m
Cook Time: 30 m
  • Nutrition per serving   % daily value
  • Calories: 96 5%
  • Fat: 1 g 2%
  • Carb: 16 g 5%
  • Fiber: 5 g 20%
  • Protein: 4 g 8%
  • Sugar: 0 g

Ingredients

  • 15 ounce – chickpeas (garbanzo beans), canned
  • 1/8 teaspoon – salt
  • 1 teaspoon – garlic powder
  • 1 – cooking spray

Directions

  1. Preheat oven to 375°F. Drain and rinse chickpeas, then pat dry with a paper towel.
  2. Arrange chickpeas in a single layer on a baking sheet and roast for 30-35 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, not moist. Watch carefully so they don't burn.
  3. In a medium bowl, combine the salt and garlic powder.
  4. Remove chickpeas from oven when done and spray with cooking spray. Immediately toss with spices while hot.
  5. Cool before serving.
Serving size: 1/4 cup chickpeas

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 96 5%
  • Fat: 1 g 2%
  • Carb: 16 g 5%
  • Fiber: 5 g 20%
  • Protein: 4 g 8%
  • Sugar: 0 g
written by
Amy Roskelley

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Comments(63)
cathy says:

I should try this again. Every time I try roasting garbanzo beans I end up over cooking them. Not a good thing.

Kathleen says:

I will have to try these again too. I tried a marinated version, which I liked, but my kids didn’t like the flavor much. They love parmesan so hopefully they will give them another shot!

Mary says:

I bought some dry soy beans a few months ago but haven’t used them because I need a good recipe. Any ideas? The roasted chickpeas look really good.

Marie says:

These look good. I love them with a little garlic salt.

Amy says:

Do you mean the roasted soy nuts? Or do you have raw soy nuts? For raw soy nuts, soak them first for 8-10 hours, and then you can roast them.

Raquel says:

I am going to try these with some honey, as I dont have any parmesan, but will stock up tomorrow and try with the cheese as well!

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Gretchen says:

These look good, and I’ve had a can of chickpeas in my cabinet for ages! Think I’ll give it a try. My youngest loves beans and has ever since she could get her hands on them. My oldest not so much, but we keep trying!

Selvi says:

This is almost same as our Indian version. Heat little oil in pan, add chopped onions, little red chillis, then add beans. cook closed with little water if needed. Add salt & little shredded coconut . Yum!!

hope says:

My kids love beans, but I love this idea. And I want to question it’s possibilities… Would this work on soaked, dry beans? Any thoughts on roasting cooked dry beans this way?

Amy says:

I haven’t tried it, but I’m assuming whether you cook the beans yourself, or buy them already cooked (canned) it should be the same.

Amy says:

Wow! That sounds good Selvi.

Amy says:

That’s our motto Gretchen.. Keep trying!

Amy says:

Everything is good with parmesan cheese.. roasted broccoli, noodles, popcorn, and nuts!

Amy says:

I actually wish I had cooked mine longer.

I’ve done soy, but garbanzo is such a great idea!

natalie says:

Great pictures!!!

Mansi says:

WOW, I’m so happy I found your site – now I know where to go for kid-friendly meals:) These roasted beans look lovely:)

Would you consider sending this in for the Magic Bullet contest/giveaway on my blog? they’d be perfect for the event!

Janaína says:

Excellent tips, even being from 2010 remain very current. I found your site fantastic, beautiful design, I will start to accompany you even being Brazilian!

kim says:

i’m so glad i found your blog, you have wonderful recipes on here! :))

i wanted to ask you to look up canola oil..
to my knowledge, the best oil is evoo 🙂

coconut oil is really good too 😉

thank you for this blog i’m loving it!

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Stacy says:

Great flavor! We did sea salt, garlic powder and fake parm cheese. Only wish they were crisper and crunchy. Some were but most were not. Maybe longer on lower temp?

Karen says:

Sounds yummy! I love chickpeas. I’ll be trying this for sure.

Miranda says:

What should the end texture be? I feel like I didn’t roast mine long enough (30min) as they weren’t crunchy or crisp and instead were kinda gummy.

Amy says:

I tried this again, kept it at 30 minutes, but increased the temp to 425. Most of them were crunchy for me. Are you drying them well before you begin to roast?

Kat says:

I love roasted garbanzo beans but every time I try to make them I end up with them exploding in the oven. I wish I knew what I was doing wrong.

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MyMansBelly says:

I’m so glad you like the roasted chickpeas. They really are quite addicting! And the seasonings? Whatever you like. I especially like the Parmesan idea. 🙂

Alex says:

I have tried but they last roasted for a day and thee rest they became mushy/soft next day. What am I doing wrong!? Help!!!
Thanks

Amy says:

Hi Alex – You may not be doing anything wrong. They are crunchiest the first day, and then they start to lose their crisp. I just wouldn’t store in an “airtight container”. Leave them in a bowl on the counter and they will stay a little crispier.

April says:

My inlaws buy the dried chick peas and roast them. They soak them in water until they plump back up, then dry them off and roast them in the oven….they taste great!

jen says:

I was wondering if you know how many carbohydrates are in there. Im a diabetic so need to carb for everything I eat. Thanks!

Oscar says:

This is an awesome recepie!!
Its a lot better to eat this than potato chips…
from now on, i will follow your recepies!!!
thank you very much for shearing 🙂

Oscar

Rob says:

This is not that healthy if cooking with olive oil. Olive oil turns into a trans fat at high temperatures. Cooking it with coconut oil if better!

Irene says:

I am going to try these with some honey, as I dont have any parmesan, but will stock up tomorrow and try with the cheese as well! Thanks

Jaimee Bensal says:

Could you do this with all beans?

Jaimee Bensal says:

Could you do this with all beans?

Amy says:

@Jaimee I’ve only tried it with chickpeas. Other beans somehow don’t seem that good!

Char says:

I’ve used Great Northern white beans with Indian spices. They were better than the chick peas I usually roast. The texture was light and crispy as opposed to hard and crunchy. Both are great and addicting!

Mollie says:

Looks great! How long are they good for, where should they be stored?

Jenny says:

I love them with a little garlic salt. My girls like them with a little cinnamon and sugar.

Natalia lima says:

I was wondering if you know how many carbohydrates are in there. Im a diabetic so need to carb for everything I eat. Thanks!

Hi Natlia- It would be the same as just regular chickpeas. You can calculate it at nutritiondata.self.com
Good luck!

Dana says:

Hi, I don’t like using canned chickpeas. I have a bag of dried ones though! Do I need to cook them first?

Yes Dana- they would need to be cooked first!

I’ll try to be a delight !

Raquel says:

What should the end texture be? I feel like I didn’t roast mine long enough (30min) as they weren’t crunchy or crisp and instead were kinda gummy.

They are always crunchy for me Raquel- I’m not sure how to trouble shoot this. Did you start with canned beans? Were they dry before you started roasting them?

Char says:

My 1st batch wasn’t done enough either. Now after 20 minutes at 400 degrees, I lightly stir them around on the cookie sheet and put them back for another 10 minutes. Then I repeat and sample every 5 minutes until I get the desired crunchiness. They’ll turn out like the dried or roasted product you buy in the store. Watch them close towards the end – at 400 degrees they can go from done to burned pretty quickly. After they are fully cooled, they’ll store in Tupperware for at least a week.

jennifer says:

Do you store them on counter for up to a week or do they need to be refrigerated? ??

On the counter is fine Jennifer!

Madhu says:

I would like to know the temperature to be roasted at in a convection microwave. This recipe is yummy.

Jody P says:

I’m confused. The pictures don’t match the recipe. The pictures say to dry the water off of them, but then coat them in olive oil and spices and THEN roast them. However, the actual recipe you can print says to dry them, roast them, THEN spray with spray (no mention of olive oil) and then toss them with spices. I assume the printed one is correct since you want them dry, but wanted to be sure before I made another batch..

LIZ says:

Exactly my issue with this recipe. Very conflicting

It shouldn’t matter- I’ll go back and edit, but this recipe is very forgiving. I’ve done it with just spraying, just drizzling oil, and both. You really can’t mess it up.

Angie W says:

I tried these this morning and it was a disaster! I towel dried the beans, tossed with olive oil and placed in the oven. After a few minutes they were literally popping all over my oven! Did anyone else have this problem??? I really want to try these. Now I have to clean my brand new oven once it cools ?

Oh no! this is possibly the most forgiving recipe, and I’ve never done it the same twice. So, I’m not sure what the problem is. Are you using Fahrenheit or Celsius? We’re on Fahrenheit.

Angie W says:

Fahrenheit. I followed the directions but in other posts i found online I saw maybe the oven was too hot or too much oil or because the skins were on. I’m not sure but I’m a little nervous to try again. If I loosely put foil over the top would it hinder the roasting process?

It wouldn’t hurt Angie! Definitely a good idea, considering your first attempt! Yikes!

Lisa says:

?? The recipe ingredients and steps and temperature are ALL different than the text! You might as well say just try whatever you want! Not impressed…

Hi Lisa,
This is a problem for sure. We have some very old recipes that have gone through several different edits. I’ll take a look at this and see if I can decide the best one to use.

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