- August 4, 2022
- by Amy Gorin, MS, RDN
- 2 Comments
Healthy Roasted Chickpeas with Seasoning
Love spicy baked chickpeas? These healthy roasted chickpeas couldn’t be easier to make. And talk about a healthy, grab-and-go chickpea snack!
A healthy roasted chickpeas recipe? YUM! Flavor this protein- and fiber-packed snack with almost any seasoning. This roasted garbanzo beans recipe is great to make with the kiddos on any indoors afternoon
By the way, these chickpeas make a fabulous crunchy salad topper that you can sub in for croutons.
Ingredients
The main ingredient of these healthy roasted chickpeas is well, chickpeas.
These beans also go by the name “garbanzo beans” and are one of my favorite pulses out there. Each half-cup serving offers about 6 grams of fiber, making them an excellent source and providing more than 20 percent of the daily value.
They’re also a good source of protein, offering a good amount, as well as iron. And they’re rich in folate, especially important for a healthy pregnancy.
Many days at lunch, I add chickpeas to my salad, and I’ve been cooking with pasta made from beans and lentils. Legumes are great sources of protein and fiber. I’m also a huge fan of roasting my own chickpeas, which we’ll get to really soon (I promise!).
If you want to experiment, you can substitute in other pulses for the chickpeas. Here are some options:
Pinto beans
Per ½ cup cooked, these beans are an excellent source of fiber, offering about 8 grams, or more than 28 percent of the daily value! They also provide about 8 grams of protein, amounting to 16 percent of the daily value.
Lentils
A versatile pulse, each half-cup serving provides 9 grams of protein, providing a good amount of the daily value. You also get a big dose of fiber, 8 grams. Each serving also provides a good amount of the daily value for iron.
Helpful kitchen tools
You may find these kitchen items helpful when making a batch of healthy roasted chickpeas.
Step-by-step instructions
It turns out roasting chickpeas is pretty simple. It just takes a little patience.
To make healthy roasted chickpeas, first preheat the oven to 425° Fahrenheit.
Place paper towels on a nonstick cookie sheet. Spread the chickpeas on towels, and allow to dry for 1 hour. Remove towels from cookie sheet.
Dry sheet, and coat with cooking spray. Spread chickpeas on tray, baking until crunchy, about 40-45 minutes.
Toss every 10 minutes.
Place roasted chickpeas in a medium bowl.
Coat with cooking spray, and toss with your seasoning of choice.
This healthy snack went pretty quickly in my house. I’d be surprised if it lasts 30 minutes in your home. So you may want to make a double batch of this great recipe!
Seasoning options
You can try so many flavor combos when roasting your own healthy roasted chickpeas. You can make anything from curry roasted chickpeas to cheese-flavored chickpeas. I bet the baked chickpeas won’t last a long time in your house!
If you choose the Parmesan option, I recommend coating the chickpeas with spray oil and tossing them with cheese while the beans are at room temperature prior to roasting. Note that your roast time may increase by a few minutes.
Here are a few of my favorite seasoning options for healthy roasted chickpeas:
- Italian seasoning
- Sea salt
- Grated Parmesan cheese:
- Paprika
- Cayenne pepper
- Curry powder
- Chili powder
- Truffle salt
- Garlic powder
- Za’atar
- Turmeric and black pepper seasoning mix
Recipe FAQ
They absolutely are! Chickpeas are a natural source of protein and fiber, nutrients that help to keep you fuller for longer. The fiber is also beneficial for cholesterol levels.
There are many ways to cook chickpeas, and one of my favorite is roasting them.
One of the most important things about cooking chickpeas in a healthy way is to first rinse and drain them if they are canned. This helps to remove a good amount of sodium from the canned chickpeas.
Yes, they are. Research ties a vegetarian-style eating with significant weight loss.
In a review study in the Journal of General Internal Medicine, researchers found that people eating a calorie-controlled vegetarian diet lost about 4 pounds more pounds than people not following a vegetarian diet.
The study authors believe fiber—often consumed in higher amounts in vegetarian diets—may help keep food in your stomach longer, helping to stay you fuller for longer. Other studies have shown the weight-loss benefit of fiber.
You don’t have to go completely vegetarian to see the weight-loss benefits of beans and fiber: It’s likely that adding more filling fiber to your diet—in the form of pulses, vegetables, fruits and whole grains—would help you lose weight.
More chickpea recipes
Love this healthy roasted chickpeas recipe? Give these other recipes a try:
Sources
- A review study in the Journal of General Internal Medicine
Healthy Roasted Chickpeas with Seasoning
Ingredients
- 1 can no-salt-added canned chickpeas, drained and rinsed
- Cooking spray
- 1 tbsp seasoning
Instructions
- Preheat oven to 425° F.
- Place paper towels on a nonstick cookie sheet; spread chickpeas on towels, and allow to dry for 1 hour. Remove towels from cookie sheet.
- Dry sheet, and coat with cooking spray. Spread chickpeas on tray, baking until crunchy, about 40-45 minutes.
- Toss every 10 minutes.
- Place roasted chickpeas in a medium bowl. Coat with cooking spray, and toss with your seasoning of choice.
Notes
Nutrition
I’d love to hear from you! Let me know how you’re enjoying these crispy roasted chickpeas. What are your favorite seasonings for spiced crunchy chickpeas? What are your favorite spices for seasoning chickpeas?
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How do you store these after making them?
How long re they good for in storage?
Great question! You can store cooled roasted chickpeas in a glass jar or airtight container for 4 to 5 days.