Pan Fried Chickpeas (10 min or less!)

Quick Pan Fried Chickpeas (garbanzo beans) made with just 4 simple, pantry staple ingredients. This easy and healthy snack is ready in just 10 minutes and is packed with incredible flavor!

Chickpeas are packed full of goodness and make such a healthy snack.

Hummus, soups and salads just a few classic ways to use them but it doesn’t stop there.

Pan fried chickpeas are my new go-to healthy snack when I’m craving something savory and delicious.

Not only are they quick, easy and super tasty but they are packed full of nutrition, here’s what you need to know..

Chickpea Nutrition

• Prebiotic fiber (4 grams per 1/2 cup serving) – great for gut health, hormone balance, and more!
• Calcium (100 mg per 1/2 cups serving) – good for our teeth and bones, as well as heart health!
• Magnesium (100 mg 1/2 cup serving) – most of us don’t get enough of this important mineral that helps with hormone balance, bone health, and muscle relaxation. Increasing magnesium intake can be especially helpful for those dealing with anxiety, poor sleep, muscle twitching/tension, or migraines.
• Vitamin B-6 (nearly 100% of your daily needs per 1/2 cup serving) – Chickpeas are one of the highest B6 foods. B vitamins are especially helpful for energy production, immune function, optimal mood, and brain and nerve health, among others.
• Protein (5 grams per 1/2 cup serving) – adequate protein intake throughout the day can help balance blood sugar and promote optimal gut health, immune function, lean body mass, and more!

How to Make Pan Fried Chickpeas

1. Rinse the chickpeas in cold water and pat dry (remove any loose skins).
2. Heat the oil in a skillet, once hot add the chickpeas and stir to coat in oil.
3. Sprinkle over the spice mixture and stir to coat.
4. Continue to fry until the chickpeas are crispy.

Variations and Different Flavors to Try

You can adapt this recipe with any herbs and spices you like, here are some ideas you might like to try;

• Cayenne pepper or red pepper flakes (add as much or as little as you like for a spicy kick)
• Oregano or Italian seasoning
• Citrus zest – lemon, lime or orange
• Fresh herbs – finely chopped parsley, cilantro or rosemary

Tips for Making Pan Fried Chickpeas

• If using fresh, you’ll want to pop them out of their pods first. This is a great activity for kids to help with!
• Fresh chickpeas can be eaten straight out of the pod, but I’m not a big fan of the raw pea flavor.
• This pan fry method is fast, easy, and irresistible! You may want to consider doubling it if We knocked out the entire batch in minutes!
• This recipe is very flexible – you can use fresh or canned chickpeas/garbanzo beans; you can use whatever high heat oil you prefer (or reserved bacon drippings – my personal favorite), and you can change up the dried spices and seasonings to your liking!
• Leftovers can be reheated in a 350 degree oven for a few minutes on a parchment lined baking sheet.

More Delicious Healthy Snacks You Might Like;

• Easy Probiotic Fermented Carrots
• Chocolate Chunk Oatmeal Bars
• Healthy 5 Min Ranch Dip

Quick, Pan Fried Chickpeas (10 min recipe!)

Quick Pan Fried Chickpeas (garbanzo beans) made with just 4 simple, pantry staple ingredients. This easy and healthy snack is ready in just 10 minutes and is packed with incredible flavor! 

4.98 from 39 votes

Print Pin Rate

Course: Snack

Cuisine: American

Keyword: fried chickpeas, fried garbanzo beans, pan fried chickpeas

Cook Time: 10 minutes minutes

Total Time: 10 minutes minutes

Servings: 3 servings

Calories: 168kcal

Author: Dena Norton

Ingredients

• ▢ 1 can Chickpeas (can also use fresh chickpeas/Garbanzo beans)
• ▢ 1 Tbsp Avocado oil
• ▢ 3/4 tsp Sea salt
• ▢ 1/4 tsp Garlic powder
• ▢ 1/8 tsp Onion powder
• ▢ 1/2 tsp Smoked paprika
• ▢ 1 pinch Black pepper

Instructions

• Drain peas, then rinse and pat dry with paper towels, removing any loose skins.
• Heat avocado oil in a large skillet over medium high heat. Once the oil is hot, add the chickpeas, stirring to coat all in the oil.
• Mix together the dried seasonings in a small bowl and sprinkle evenly over the chickpeas, stirring to coat them all evenly.
• Continue to cook, stirring constantly for 5-8 minutes, or until chickpeas are browned to your liking.
• Serve immediately. 

Notes

• If using fresh chickpeas/Garbanzo beans, you'll need to pop them out of their pods first. This is a great activity for kids to help with!
• Fresh chickpeas can be eaten straight out of the pod, but I'm not a big fan of the raw pea flavor.
• This pan fry method is fast, easy, and irresistible! They're not quite as crispy as oven roasted peas, but they're close!
• I use avocado oil, but you can use whatever high heat oil you prefer (reserved bacon drippings tastes great too!)
• Change up the dried spices and seasonings to your liking!
• These can be stored in a sealed container on the countertop, but they'll lose their crisp over time. They can be reheated in a 350 degree oven for a few minutes on a parchment lined baking sheet. 

Nutrition

Calories: 168kcal | Carbohydrates: 20g | Protein: 7g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 976mg | Potassium: 216mg | Fiber: 6g | Sugar: 0.05g | Vitamin A: 186IU | Vitamin C: 0.2mg | Calcium: 51mg | Iron: 2mg

Tried this Recipe? Tag me Today!Mention @BacktotheBookNutrition or tag #BacktotheBookNutrition!