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Roasted Savory Spiced Chickpeas

Published by Cheryl Mussatto, MS, RD, LD on May 25, 2020

Do you ever get that ‘hangry’ type of hunger where you want something crunchy/chewy without resorting to overly salty packaged snacks like chips or crackers? You know what I mean.  You’re looking for a flavorful bite from a snack you can sink your teeth. A snack that satisfyingly calms those pre-meal nibbles without adding lots of calories while doing so.

Here’s exactly the healthier alternative you’re looking for – roasted savory spiced chickpeas, aka garbanzo beans. These are a no-brainer as a healthful, easy, and delicious snack substitute offering just the right blend of lightly seasoned smoky spices. With every bite you get a nice burst of exciting flavors your taste buds will enjoy. This snack also offers 5 grams of fiber and 6 grams of protein per serving you just won’t find in other packaged snack foods. What more could you ask for?

Also…besides making a great snack, roasted chickpeas are perfect for tossing into salads as a crispy/chewy topping.

Beans, such as chickpeas, are also a key component of the heart healthy Mediterranean diet. Beans have been a major food source in all the traditional food patterns in the Mediterranean packing a unique punch of nutrients. They’re a naturally high-fiber, high-protein, low fat food with a buttery, nutty flavor and creamy texture – even when roasted!

My book, The Heart Disease Prevention Cookbook, is a perfect resource for anyone wanting to learn more about protecting heart health along with 125 Mediterranean inspired recipes. Find it at this link: https://amzn.to/2KMQn5B

Try this recipe today and see how you can take chickpeas from good to awesome!

Photo by Cheryl Mussatto

Roasted Savory Spiced Chick Peas – Serves 6 (serving size – about ½ cup)

Nutrition per serving: Calories – 175 calories; Total Fat – 8 grams; Protein – 6 grams; Carbohydrates – 20 grams; Fiber – 5 grams; and Sodium – 509 milligrams

Ingredients:

2 cans (15 ounces each) chickpeas, drained

3 tablespoons extra virgin olive oil

1 teaspoon paprika – can also substitute smoked paprika for a more robust flavor

½ teaspoon ground cumin

½ teaspoon kosher salt

¼ teaspoon cinnamon

¼ teaspoon ground black pepper

1/8 teaspoon cayenne pepper

1/8 teaspoon onion powder

Directions:

  1. Preheat oven to 350 degrees.
  2. Drain the chickpeas in a colander. Spread them on paper towels lining a large rimmed sheet pan and pat thoroughly dry with paper towels; keep gently patting and rolling the chickpeas until they are dry, removing any skins and discarding. The chickpeas should feel dry to the touch. If you like crispy chickpeas, then remove the skins. It’s annoying but necessary to get that crunchy, crispy texture – if you prefer a softer, chewier chickpea, leave the skins on.
  3. Transfer chickpeas to a medium bowl. Add olive oil and gently toss to coat the chickpeas.
  4. Spread the chickpeas out in an even layer on a low-rimmed baking sheet.
  5. Roast for 45-50 minutes. After 30 minutes, stir the chickpeas gently. Chickpeas are done when golden and slightly darkened, dry, and crispy/chewy on the outside.
  6. While chickpeas are roasting, mix together in a small bowl, all of the spices, stirring to mix well.
  7. When chickpeas are done roasting, remove from oven and sprinkle the spices over the chickpeas and stir to coat evenly.
  8. Let cool 5-10 minutes.
  9. Store in a storage container or jar and do not tightly cover. They will stay crispy longer if allowed to “breathe.” They last for 4-5 days at room temperature but can also be frozen up to one month when sealed well.

 

 

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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