I love garbanzo beans (chickpeas). Every week I buy one can of chickpeas to make hummus, add them to soup or roast them. This variation of legume is, much like its siblings, rich in fiber. What’s extra special about the fiber in garbanzo beans is that it’s insoluble. This means that the fiber passes almost all the way through the digestive track until the very end when it is broken down into short chain fatty acids which are absorbed by the cells that line our colon wall — helping them stay active and healthy.
This roasted miso chickpea recipe is easy because there are only three necessary ingredients. Watch the video and read the recipe below.
1 can garbanzo beans
1 Tbsp miso paste
1 Tbsp oil
- Preheat your oven to 350°F and line a baking sheet with parchment paper.
- Drain and rinse your garbanzo beans, and then pat dry. Put them into a mixing bowl.
- Combine oil and miso paste, adding a tsp of water if the mixture seems too thick. When in doubt, add the water. (*If you want to add a touch a sweetness to your chickpeas, add 1 Tbsp of honey/maple syrup instead of oil!)
- Pour miso over your chickpeas and then stir to coat each one. Spread chickpeas out on your baking sheet so there is no overlap and place in the oven for 25 minutes.
- After 25 minutes, remove from the oven and toss. Bake for another 10-15 or until they start to crisp. (More time might be necessary.)
- Let cool, then enjoy!