How to Make Roasted Chickpeas

Most people are on the lookout for healthy snacks. As I tried to incorporate more fiber and protein into my diet, I found myself adding more beans and legumes to my meals. I use this recipe when I want a healthy, low-glycemic snack that will keep me full and satisfied. The addition of olive oil will also give you a healthy dose of monounsaturated fat (MUFA)...the good fat! Enjoy!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• 1 can of chickpeas (also known as garbanzo beans or ceci beans)
• 1 tablespoon olive oil
• Spices
• Cookie/baking sheet

1. 

   Preheat your oven to 350ºF.

2. 

   Empty the chickpeas into a colander and rinse them well under cold water. Pat the chickpeas dry with a paper towel.

3. 

   Put the chickpeas in a bowl. Add 1 tablespoon of olive oil and your spices. The spices you select are entirely up to you and your tastes. Some spice examples are salt, pepper, cumin, paprika, allspice, cayenne pepper, cinnamon, garlic, etc. You can also use premixed spices, such as any of the Mrs. Dash products.

4. 

   Toss the ingredients until the chickpeas are well-coated and then place them in a single layer on your baking sheet.

5. 

   Roast the chickpeas in the oven for 35-50 minutes or until the chickpeas have reached the texture you desire. They should be slightly brown and crispy.

6. Serve them cool or warm. Store any leftovers in an airtight container.

7. The entire recipe will make about 3-4 servings (1/2 cup each) and each serving comes to approximately 150 calories, 5g Fat, 20g carbohydrates, 7g fiber and 6g protein. This is based on my experience using a can of Low Sodium Goya Chickpeas and 1 tablespoon Bertolli Extra Virgin Olive Oil.

Tips & Warnings

• It can take some tweaking to get the desired crispiness. Sometimes, letting the chickpeas roast 10 to 15 minutes longer or setting the oven to 450ºF for the final 10 minutes can help. Another idea is to roast the plain chickpeas first and then add the oil and spices after they have finished cooking.
• Try shaking the pan once or twice during cooking to make sure they are roasting evenly.
• For those watching their sodium intake, you might want to try using a can of low-sodium chickpeas.
• If they cook for too long or if the temperature is set too high, the chickpeas can burn!

Resources

• Garbanzo Beans/Chickpeas

[TeryLynne]

on 7/23/2008 Great recipe. 5*****