Chickpeas is a vegan GO TO. Every vegan has either some cans of chickpeas or some dry beans in their pantry. They are a great source of protein and they are quick and easy to make. I am always trying to find ways to spice up my chickpeas. What I love about this recipe is that it has a smokey flavor. If you are trying to find some meat replacements using liquid aminos and liquid smoke are great flavors to get your "meat kick."
Total time: 1 hour
Total cost: about $5
Serving: 4 servings of 1 cup
3 cups of garbanzo beans $1/per can or $2 bag of dry beans
½ baby bella mushrooms, chopped $1
½ cup of yellow onion, chopped $0.25 ($0.50 for whole onion)
2 garlic cloves, chopped $0.10 ($0.50 for whole garlic bulb)
2 Tsp Olive oil <$1/AP
1 Tsp Braggs Liquid Aminos $0.10 ($5 per 16 oz)
.5 tsp of Colgin Liquid Smoke $0.25 ($2 per 4 oz)
1 tsp onion powder <$1/AP
1 tsp pepper <$1/AP
1 tsp salt or seasoned salt <$1/AP
1 Tsp parsley <$1/AP
.5 Tsp garlic powder <$1/AP
Preheat oven to 350 degrees.
In a large bowl, mix together garbanzo beans, mushrooms, onions, and garlic.
Add olive oil, liquid aminos, liquid smoke, onion powder, pepper, salt, parsley, garlic powder. Make sure everything is evenly coated.
Place mixture in 9 x 9 x 2 inches baking pan (pan should be deep enough to hold all ingredients and liquid; a cookie/baking sheet is not recommended).
Place into oven for 15 mins.
At 15 mins, take the garbanzo beans out of the oven. Stir the mixture to ensure that everything is evenly roasted.
Place back into oven for another 15 minutes or until the garbanzo beans are golden brown.
Serve with your favorite side dishes and enjoy! *Prices are estimates, they will vary per location. AP= Already in pantry. These options are typically already in your pantry