One Story About Protein Packed Roasted Chickpeas

I have been looking for more healthy snacks and have heard about protein packed roasted chickpeas. It seems that everywhere I look recently, I read about them.  I read about them online, in magazines, and in emails from my grocery store.  So, I spent some time researching and learning more. Then, I made my first batch. 

What are Chickpeas

Chickpeas, also known as garbanzo beans, are a high protein legume (member of the pea family).  They were originally found in the Mediterranean and Middle East.  They come from a plant and grow two to three in a pod.  Chickpeas are considered to be both a vegetable and a protein because they are packed with nutrients. 

Benefits of Chickpeas

  • Promote weight control- since chickpeas are loaded with fiber, they help keep you feeling fuller longer
  • One of the best plant sources of protein- they contain amino acids which are the building blocks that keep bodies functioning properly
  • Help with digestion- high in dietary and soluble fiber
  • Stronger bones-packed with vitamins and minerals including calcium and magnesium
  • Cardiovascular health- cholesterol free snack

Chickpeas and Hummus

Hummus is a clean, healthy food that is often used as a dip.  Its main ingredient is chickpeas.  Raw veggies, crusty bread, and pita chips are sometimes paired with this creamy dip.  This savory food has many uses and can also be the spread on a sandwich (more nutrients than mayo) or tossed in with pasta. It comes in multiple flavors. Since it is packed with vitamins and minerals hummus can help fight inflammation, improve blood sugar control, and can even lower the risk of heart disease. 

Roasted Chickpeas

On my test run, I started with a can I had in my cabinet.  After rinsing and drying off the chickpeas, I tossed them in EVOO (extra virgin olive oil) added garlic, onion powder and cayenne pepper and popped them in the oven. They roasted at 400 for 20 min. Some other seasonings might include:

  • Ranch
  • Garlic, herb parmesan
  • Italian flavors

Roasted Chickpeas, Not a Hit

I should not really use the word “popped” because as they roasted, many of them popped all over my oven.  There were about 15 that jumped out of my low roasting pan and many parts that also popped out.  I was not happy about cleaning this off my oven and did not read about this occurrence in any of the recipes I read.

When they finished cooking, I let them sit and cool in the stoneware for a while.  This helped to crisp some of them up.  In my opinion, the crunchy ones were good (not great) while the others were not my favorite.  I had several of my family members taste test them and the bottom line is none of them were fans of my roasted chickpeas. 

Since my test run was not a hit, I dug deeper for more information.  I learned that the trick is to not only roast them, but to dehydrate them which gives them that perfect crunch.  I mentioned above that I did like the crunchy ones the best.  So, the next time I roast some, once my oven reaches 400, I will turn off the oven, put the pan in and let them roast and dehydrate for 30 min. or more.  I am hoping this method will help get them crunchy and prevent them from popping out of the pan and into my oven. 

What has been your experience with protein packed roasted chickpeas?  What tricks have your learned to make them crunchy? Do you have favorite seasonings or ways to eat them?

For coaching on healthy eating, visit Fitness Life By Design.

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