Crunchy, savory, and protein-rich, roasted chickpeas are a satisfying alternative to processed snacks and perfect for on-the-go fuel or a post-workout bite.
Preparation Time
- Prep: 10 minutes
- Cook: 35–40 minutes
- Total: 45–50 minutes
- Servings: 3 (about ½ cup each)
Ingredients
- 1½ cups cooked chickpeas (or 1 can, drained and rinsed)
- 1 tablespoon extra virgin olive oil
- ½ teaspoon sea salt
- ½ teaspoon smoked paprika
- ¼ teaspoon ground cumin
- Optional: garlic powder, chili flakes, or za’atar
Instructions
- Preheat oven to 400°F (200°C).
- Pat chickpeas dry with a towel to ensure crispiness. Remove loose skins if possible.
- Toss chickpeas with olive oil, salt, and spices until evenly coated.
- Spread evenly on a parchment-lined baking sheet.
- Roast for 35–40 minutes, shaking the pan every 10–15 minutes, until golden and crisp.
- Cool completely before storing in an airtight container.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~190 kcal |
| Carbohydrates | ~22 g |
| Protein | ~7 g |
| Fat | ~8 g |
| Fiber | ~6 g |
| Iron | ~12% DV |
| Magnesium | ~15% DV |
Evidence-Based Health Benefits
1. Supports heart health and cholesterol control
Chickpeas are rich in soluble fiber and plant sterols that help reduce LDL cholesterol.
Reference: Bazzano et al., Archives of Internal Medicine, 2001.
2. Promotes satiety and weight management
The fiber-protein combo helps increase fullness and reduce overall calorie intake.
Reference: McCrory et al., Nutrition Reviews, 2015.
3. Stabilizes blood sugar
Low glycemic index and fiber content may improve insulin sensitivity.
Reference: Pittaway et al., British Journal of Nutrition, 2007.
Kitchen Tips
- For ultra-crisp texture, roast a few extra minutes and let cool in the oven with the door slightly open.
- Add herbs like rosemary or curry powder for variation.
- Best consumed within 2–3 days to retain crunch—reheat briefly in the oven if they soften.
- Use cooked chickpeas from scratch to reduce sodium levels.
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