This easy crunchy dry roasted chickpeas recipe is made in the oven, with no oil required. It’s a perfect healthy snack and crispy side dish that’s meal prep friendly too.
Here we are, making another crunchy, high protein-savoury snack. After the protein all whole wheat crackers recipe, I think we should make a snack that doesn’t require any flour. So what are chickpeas, and why should you try them?
What are Chickpeas?
Chickpeas, also known as garbanzo beans, are nutrient-rich legumes that have been cultivated for thousands of years. They belong to the legume family and are renowned for their versatility, nutritional profile, and numerous health benefits.
Chickpeas are an excellent source of plant-based protein, making them a popular choice among vegetarians and vegans. They are also rich in dietary fiber, which aids digestion and promotes a feeling of fullness. A one-cup (164g) serving of cooked chickpeas contains approximately:
- Calories: 269
- Protein: 14.5 grams
- Carbohydrates: 45 grams
- Fiber: 12.5 grams
- Fat: 4.2 grams
- Iron: 4.7 milligrams
- Folate: 282 micrograms
- Magnesium: 79 milligrams
- Phosphorus: 276 milligrams
- Potassium: 477 milligrams
- Zinc: 2.5 milligrams
Health Benefits of chickpeas
- Rich in Protein: Chickpeas are an excellent source of protein, which is essential for muscle development, tissue repair, and overall body function.
- High in Fiber: The fibre content in chickpeas helps regulate bowel movements, reduce cholesterol levels, and stabilize blood sugar levels.
- Nutrient-Dense: Chickpeas are packed with essential vitamins and minerals, including iron, folate, magnesium, and zinc, which contribute to overall health and well-being.
- Weight Management: The combination of protein and fibre in chickpeas can help promote satiety, making them a valuable addition to weight management diets.
- Heart Health: The high fibre content and low saturated fat in chickpeas are beneficial for heart health, as they help lower cholesterol levels and reduce the risk of cardiovascular diseases.
Uses in Dishes
Chickpeas are incredibly versatile and can be used in a wide variety of dishes, both in traditional and modern cuisines. Some popular uses include:
- Hummus: A classic Middle Eastern dip made from mashed chickpeas, tahini, olive oil, lemon juice, and garlic.
- Salads: Chickpeas add a nutty flavour and satisfying texture to salads when mixed with fresh vegetables and vinaigrettes.
- Curries and Stews: Chickpeas are a common ingredient in various Indian, Mediterranean, and Middle Eastern curries and stews.
- Roasted Snack: Roasted chickpeas seasoned with herbs and spices make for a healthy and crunchy snack. Which is what we’re making today!
- Omelettes: I love sprinkling roasted chickpeas onto my single-serving veggie one-layer frittata for some crunchiness.
- Falafel: A popular Middle Eastern dish made from ground chickpeas, herbs, and spices, shaped into balls or patties and deep-fried.
- Soups: Chickpeas can be added to soups and chilis for extra protein and substance.
In conclusion, chickpeas are a nutritious and versatile legume with a host of health benefits. Including them in your diet can contribute to overall well-being and provide a delicious addition to various dishes.
Why you should make this dry roasted chickpeas recipe
- It’s easy to make, using an oven
- Roasted chickpeas are cheap too, all you need is a can of beans and some spices
- easily customizable
- a great crunchy snack and a healthier chip alternative
- a great source of protein and fibre
- You can take it anywhere to eat.
- Full of flavour and addictive!
Canned chickpeas: something like this one. The ingredients should only be chickpeas and water. I choose ones without salt, but if that’s the only one you have, go for it. However, you might want to dial down the spices in this recipe.
Spices: There are many combinations for oven dry roasted chickpeas. Here are some suggestions besides just salt:
- Classic: salt and pepper
- Herbs: pepper, Italian seasoning (dried basil, parsley, thyme, chives, etc.)
- Pizza: nutritional yeast or parmesan cheese (added near the end), dried tomato powder, Italian seasoning
- Spicy curry: curry powder, cayenne pepper, paprika, pepper
- Barbecue: dried tomato powder, maple syrup, cayenne pepper
- Ranch: garlic powder, onion powder, dried dill, pepper, dried parsley, nutritional yeast
- Bagel: pepper, garlic powder, onion powder (optional: sesame seeds)
If you have any more combination suggestions, please tell me in the comments beneath the recipe!
Tips to make the best dry roasted chickpeas
- Make sure all your chickpeas are completely dry. A little moisture can ruin the chickpeas’ crunchiness
- really shuffle the chickpeas each time you take them out of the oven so that they are given the same amount of heat evenly
- Leave the oven door slightly open when you finish baking. That is the secret to crunchy, but not burnt chickpeas
How to store dry roasted chickpeas
To store the roasted chickpeas, first, let them cool down completely. Then store them in an AIRTIGHT container for up to one week at room temperature.
If the chickpeas are not as crunchy after storing, don’t freak out, you can restore it. To do this, simply pop it in the oven at 200c/395f for about 10 minutes, or until it’s crunchy again.
Easy Crunchy Dry Roasted Chickpeas Recipe (No Oil)
- 1 can chickpeas
- 1/2 tbsp seasoning blend of choice scroll up for combo suggestions
- Preheat the oven to 200c/395f. Take the canned chickpeas out from the can and wash it throughly. I use a sift to filter the water and chickpeas.
- Prepare 2 baking pans. The first layed with kitchen paper towel and the second with parchment paper. Transfer the chickpeas to the first pan and use more paper towels to dry the chickpeas as much as possible – that's the secret #1 to crunchy roasted chickpeas
- After drying the chickpeas completely, transfer them to the baking tray with parchment paper. Remove any loose shells and dry again. Spread the chickpeas out in the tray evenly.
- Bake for 15 minutes. Then take them out and sprinkle with seasoning. Shuffle the chickpeas so they are all evenly lightly coated with seasoning. Bake again for 15 minutes.
- Rotate the pan and bake again for 15 minutes. After that, turn off the oven and leave the oven door slightly open and let the chickpeas cool down in the oven