I love crunchy snacks. Okay, I just love snacks…not gonna lie! And, Roasted Chickpeas are happily the latest and healthiest craze. Some know this bean as a Garbanzo Bean, a popular Middle Eastern legume, and both terms are correct. What many don’t realize is the nutritional magic and the versatility of the Chickpea. My whole family loves the creamy texture upon first bite of a Garbanzo Bean, especially in homemade hummus, and when roasted and combined with oil, spices and herbs, your palette comes alive! Thrown into soups, salads, and dips, or even roasted for snacking, these beans hold their own. And with their rich source of protein and dietary fiber, each Garbanzo bean is one step closer to lower blood sugar levels and positive digestive health too!
But at nearly $4 per bag for flavored and roasted Chickpeas, it’s smart to create your own at home. This is a super recipe to try if you don’t like to cook. You really cannot “mess up” this recipe, although you’ll want to note my two secret tips….One is to remove the “skins” and the other is to hold off on oil until after the first roasting (noted in recipe below). This is a great recipe to get the kiddos involved too. They will love the ease of making these flavorful combinations. I’m convinced Roasted Chickpeas will become a staple in your snacking repertoire!
- 15 ounce can Chickpeas/Garbanzo Beans
- Oil: Coconut (sweet chickpeas) or Olive/Avocado, Grapeseed (savor chickpeas)…you choose
- Seasonings: choose a flavor combination from below or create your own creation. Use approximately 1 tsp for the “leading flavor” to mix up your own combination. These are my three favorite flavors:
- Mexican: sprinkle with avocado oil, 1 tsp lime juice, 1 tsp chili powder, 1/2 tsp salt, 1/2 tsp cumin, and 1/2 tsp garlic powder
- Indian Curry: sprinkle with avocado oil, 1 tsp curry powder, 1/2 tsp turmeric, 1/4 tsp garlic powder, 1/2 tsp salt, cayenne pepper for spice
- Sweet: sprinkle with coconut oil, approx 1 tbsp maple syrup, honey or agave, 1/2- 1 tsp cinnamon and a sprinkle of salt
- Preheat oven to 400 degrees.
- Drain one 15 oz can chickpeas and rinse. Pat dry and roll chickpeas between a dishtowel. This will release the “skins,” which you will want to remove and throw away to ensure crispy chickpeas. The skins hold moisture.
- Line a pan with foil, place dried chickpeas on foil-lined pan, and roast for approximately 12- 15 minutes in preheated oven…no oil! This is the key to crispy chickpeas! Trust me!
- After 12-15 minutes, remove pan from oven and drizzle chickpeas with oil and sprinkle with desired spices.**
- Toast in 400 degree oven for 10 more minutes.
- Once toasted and golden, turn off oven and allow chickpeas to sit in the oven for approximately 5 more minutes.
- Allow chickpeas to cool and store in airtight container in the pantry…if they aren’t all eaten right out of the oven!
Please share a picture of your favorite, flavorful creation, and be sure to tag me in your post @pacerkristen!