Have you tried roasted chickpeas yet? If you haven’t I HIGHLY suggest you do and soon! It took me awhile to try them, but once I did….BOOM they became my new favorite healthy snack! So easy, incredibly good for you ( a great way to get in some heart healthy beans into your diet), and super delicious! Even my husband likes them and he usually does not love chickpeas. That is a win!
You have probably seen bags of roasted chickpeas being sold at the store, but they are so easy and cheap to make, that why not give it a try?! Fresh and homemade is ALWAYS better in my opinion! There are A LOT of recipes out there and I have tried many of them, but my favorite method and the key to crispy roasted chickpeas, is to dry roast them first before adding oil or seasonings. This is key to crispy roasted chickpeas that stay like that hours later. YUM!
These roasted chickpeas are a fun snack to enjoy by the handful, sprinkled on salads, or even soup. We love them on our favorite Easy Tomato Soup. It is a great way to add some protein and fiber to your diet. These have become a staple at my house and we have tried to add more plant based foods to our diet this year.
Some of the health benefits of Chickpeas (aka garbanzo beans)
- Improves digestion due to their high fiber content.
- Great source of plant-based protein.
- Helps control blood sugar levels.
- Increases satiety (it makes you feel full longer) and promotes weight loss.
- Good source of vitamin and minerals.
- Heart healthy food.
- Contribute to building and maintaining bone structure and strength.
Also, you can have a lot of fun with the spices–really what ever you love works! In the ones pictured I used turmeric, curry and salt and pepper. You could add some garlic powder, and cayenne pepper, or some rosemary and oregano. Really the sky is the limit with spice combinations! I will give a few ideas of spice combinations in the recipe below.
Another important tip is to remove all the moisture you can before popping them into the oven. I used canned chickpeas, drained and rinsed and then spread them out on a towel to remove excess moisture.
I gently rubbed and patted with another towel. It will dry them and rub off some of the outer skins–simply discard and don’t worry if they don’t all come off. It doesn’t really matter.
When it comes to flavoring these roasted chickpeas the possibilities are endless! Here are a few suggestions (all use olive oil and salt of course )
- Garlic powder, ground ginger, sesame oil and sesame seeds.
- Smoked paprika and garlic powder.
- Chopped fresh rosemary, lemon zest and garlic powder.
- Chili powder, ground cumin and lime zest.
- Everything Bagel Seasoning.
- Curry powder, turmeric, paprika and red pepper flakes.
- Cinnamon, brown sugar and maple syrup
Other wonderful recipes with Chickpeas:
Fudgy Brownies (yes they have chickpeas in them and you would never know!)
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Crispy Roasted Chickpeas
Ingredients
- 1 15 oz can chickpeas
- 1/2 –1 Tablespoon Olive Oil
Seasoning combination of choice
- Curry powder, turmeric, and paprika (*this is the one I used in the pictures)
- Garlic powder, ground ginger, sesame oil and sesame seeds.
- Smoked paprika and garlic powder.
- Chopped fresh rosemary, lemon zest and garlic powder.
- Chili powder, ground cumin and lime zest.
- Everything Bagel Seasoning.
- Cinnamon, brown sugar and maple syrup
Instructions
- Preheat oven to 400 degrees
- Prepare a baking sheet by lightly spraying it with non-stick spray, or lining it with parchment or tinfoil and set aside.
- Rinse and thoroughly dry the chickpeas, by rolling them gently between two towels.
- In a small bowl, mix together the spices and flavors of your choice. Set aside.
- Bake dried chickpeas in the preheated oven on prepared baking sheet for 15 minutes (do not add any of the other ingredients yet)!
- Remove the chickpeas from the oven and drizzle ½ TBS olive oil over the chickpeas, stirring until evenly coated. If necessary, slowly add more olive oil until all the chickpeas are lightly coated with olive oil.
- Add the spices and other flavors you have chosen and prepared to chickpeas and stir until evenly coated.
- Bake at 400 for 10 more minutes, then stir.
- Return stirred chickpeas to the oven and bake them for an additional 5-10 minutes, until desired crispiness is achieved (a total of 35-40 minutes of baking).
Recipe Source adapted from several recipes including : All Recipes, Joy Food Sunshine
Health Benefits of Chickpeas found here: Medical News Today
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