By Amy Gorin, MS, RDN
Love spicy baked chickpeas? These healthy roasted chickpeas couldn't be easier to make. And talk about a healthy, grab-and-go chickpea snack! Wondering how to roast chickpeas? Read on for a tasty recipe!
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 while you're staying at home for a coronavirus quarantine.
By the way, these chickpeas make a fabulous crunchy salad topper that you can sub in for croutons.
What are 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% of the daily value.
They’re also a good source of protein, offering 15% of the daily value, 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!).
Can Eating Chickpeas help with Weight Loss?
The short answer: Yes. 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.
How to Make Chickpeas That Stay Crispy
Love roasted chickpeas? I've been wanting to make my own crunchy roasted chickpeas for awhile now. So recently, I finally decided to take the plunge to whip up a great snack. It took a few trials to get these garbanzo beans baked to perfection.
To season before or after roasting chickpeas? How much oil to use? These are all the questions I had to troubleshoot. But trouble shoot I did, because these chickpeas are really delish!
It turns out roasting chickpeas is pretty simple. It just takes a little patience, and you'll need to toss the chickpeas by shaking the pan every 10 to 15 minutes. I got the best results when I dried the chickpeas before putting them in the oven and used minimum oil to roast the garbanzo beans.
By the way, when you use canned chickpeas, you don't need to remove the skins.
After the chickpeas were all nice and crunchy, I sprayed them with a little oil and added some seasoning. 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!
How to Season Baked Chickpeas
You can try so many flavor combos when roasting your own 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!
Here are a few of my favorite seasoning options:
- Italian seasoning
- Sea salt
- Grated Parmesan cheese: If you choose this topping, 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.
- Cayenne pepper
- Curry powder
- Chili powder
- Truffle salt
- Garlic powder
- Turmeric and black pepper seasoning mix (it's so good for your health!)
What Other Pulses Should You Try?
Here are a couple of other beans I'm sure you'll love!
Per ½ cup cooked, these beans are an excellent source of fiber, offering about 8 grams, or more than 30% of the daily value! They also provide about 8 grams of protein, amounting to 16% of the daily value.
A versatile pulse, each half-cup serving provides 9 grams of protein, providing 18% of the daily value. You also get a big dose of fiber, 8 grams. Each serving also provides 18% of the daily value for iron.
More Chickpea Recipe Ideas
Love recipes chickpeas and beans? Give these dishes a try:
Helpful Kitchen Tools
This blog post was updated in June 2020. A version of this content originally appeared on WeightWatchers.com.
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?
Healthy Roasted Chickpeas with Seasoning
- 1 can no-salt-added canned chickpeas, drained and rinsed
- Cooking spray
- 1 tablespoon seasoning
- 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.
Sat. Fat (grams)0
Did you make this recipe?
- Vegetarian Diets and Weight Reduction: A Meta-Analysis of Randomized Controlled Trials, Journal of General Internal Medicine
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