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Snack Today: Roasted Chickpeas
Paula Gallagher on
Chickpeas, also known as garbanzo beans, are so versatile that they can be added to nearly everything from soups, stews and chilis, to pastas, salads and wraps. Chickpeas are also nutritional powerhouses, chock-full of protein, fiber, and a variety of vitamins and minerals (including thiamine, folate, manganese and zinc, among other nutrients). They’ve also been shown to be beneficial in reducing cholesterol and regulating blood sugar levels.
One of my favorite ways to enjoy chickpeas is by roasting them, which makes them perfect for snacking. You can keep it simple by sprinkling them with a little salt, or toss them with different seasonings to suit everyone's taste buds. Crunchy, healthy and satisfying, roasted chickpeas are a great alternative to popcorn! And they have less fat than toasted nuts.
Basic Roasted Chickpea Recipe
- 2 cups dried chickpeas & water for soaking and cooking
- 1/4 cup grapeseed oil
- 1/2 tsp sea salt
Place dried chickpeas in large colander and rinse under cold running water and place in large, heavy saucepan with three times their volume of cold water. Bring to a gentle boil, then remove the saucepan from the heat and let the beans soak uncovered for no more than 2 hours.
Once the beans have soaked, drain them well, return them to the large saucepan, cover with several inches of cold water and bring to a boil. Gently boil for 1 hour, or until they’re still slightly firm but have the desired tenderness. Drain and spread out on a couple of baking sheets lined with kitchen towels.
Thoroughly blot dry with paper towels or kitchen cloths. This will help them get crispy during baking. Add the dried chickpeas to a large bowl and rub them with grapeseed oil. Stir in salt. Evenly divide them between 2 parchment-lined baking sheets, spreading them out in even layers.
Preheat oven to 400 F. Place baking sheets in the oven and bake for 40 minutes, until golden in color and crispy. Make sure to shake the pans every 10 minutes. If the pans are on different racks, rotate the pans halfway through the baking time.
When the chickpeas are done, remove them from oven and scoop out 1 cup at a time, tossing with seasonings of your choice while the chickpeas are still warm.
5 Ways to Spice Up Roasted Chickpeas
Although you can enjoy roasted chickpeas just as they are are, adding some seasonings can really add tons of flavor. Make all five flavors and have your family taste test to see which ones they prefer.
Lime & Sea Salt
- Finely grated zest from 1 lime
- 1/2 tsp sea salt
- 2 whole green onions, thinly sliced
Tex-Mex Spice
- 1 tsp ground cumin
- 1 tsp chili powder
- 1/2 tsp salt
- 1/4 tsp cayenne
- 1 Tbsp minced fresh cilantro
Salty & Sweet
- 1 tsp cane sugar
- 1 tsp cinnamon
- 1/2 tsp sea salt
Curry Flavor
- 1 tsp curry powder
- 1 tsp ground cumin
- 1 tsp paprika
- 1/4 tsp sea salt
Herbed Garlic
- 2 tsp minced fresh rosemary
- 1 tsp finely grated lemon zest
- 1/2 tsp garlic powder
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