What is so great about chickpeas
Chickpeas have a lot of fiber and protein. 2 nutrients you should look for in most of your meals. 1 tbsp of chickpeas has 2.2 grams of fiber and 1 cup holds about 12.5 grams. The Dietary Guidelines for Americans recommend that adults consume 25.2 - 28.0 grams of fiber a day, depending on age and sex. For protein, 1 cup of chickpeas contains 14.4 grams. The amount of protein required per day, depending on age and sex, is about 46 - 56 grams per day.
You can basically buy chickpeas all year round too, so they are always accessible. There are tons of meals you can add them to. Like my flourless banana peanut butter muffins linked here. I am always looking for easy, healthy, quick snacks. Roasted chickpeas is perfect just for that and I could easily eat 2 bowls full. There are also endless flavor combos you could use to change to your liking.
Also, chickpeas are considered legumes. All legumes provide other nutrients that are also found in seafood, meats, and poultry, such as iron and zinc. Because legumes have a similar nutrient profile to foods in both of the protein and vegetable group, they might be considered either. So, you can count them as a vegetable or a protein when referring to your intake.
How to make roasted chickpeas
First, you will preheat the oven to 400 °. Lay a piece of foil on a baking tray and set aside. Grab a 15 oz can of chickpeas. Rinse, drain, and pat dry. The dryer you pat the chickpeas, the better. Using a paper towel or a dish towel try to wipe off the outer layer of the chickpeas to make them even crispier. Place the chickpeas in a small mixing bowl and pour in 1 tbsp. of olive oil, 1 tsp. of kosher salt, and 1 tsp. of ground black pepper. I had Taylor help me with this step.
Toss to combine and lay evenly in a single layer on the prepared baking pan. Bake for 30 minutes, but every 10 minutes take the pan out and give it a shake to move the chickpeas around to be sure all sides are getting roasted. After the 30 minutes take the chickpeas out and season them with your choice of seasonings. The possibilities are endless! Pictured here I added 1 tbsp of cumin (my guilty pleasure), ½ tbsp. of chili powder, and ½ tbsp. of garlic powder. Then, roast again for another 8 minutes to really crisp them up.
Ingredients to make this snack
You will need a 15 oz can of chickpeas. Chickpeas are sold all year long, so that is a plus when you do want to make anything involving these legumes. You will need a baking tray. I am a fan of the Rachael Ray baking trays because of the grips on the side. They make it easy to place them in and out of the oven. You will also need 1 tbsp. of olive oil, 2 tsp. of kosher salt, and 1 tsp. of ground black pepper. If you would like you use my choice of seasonings you will also need 1 tbsp. of cumin, ½ tbsp. of chili powder, and ½ tbsp. of garlic powder.
Roasted Chickpeas
Ingredients
- 15 oz can chickpeas
- 1 tbsp olive oil
- 1 tsp kosher salt
- 1 tsp ground black pepper
- 1 tbsp cumin
- ½ tbsp chili powder
- ½ tbsp garlic powder
Instructions
- Preheat oven to 400°. Lay a piece of tin foil on a baking pan and set aside.
- Drain, rinse, and pay dry the can of chickpeas. Use a paper towel or dish towel to wipe off the outer later of the chickpeas to make them even crispier.
- Place the chickpeas in a small mixing bowl and add the olive oil, salt, and pepper. Toss to combine.
- Lay the chickpeas in a singler layer on the prepared baking pan.
- Bake for 30 min. Take out baking pan and give it a shake every 10 minutes to ensure the chickpeas toast on all sides.
- Add cumin, chili powder, and garlic powder and bake for another 8 minutes.
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