Want to analyze the skyrocketing costs of nuts these days? Nope. Inflation is nutty.
Let’s try a cheaper alternative. Roasted chickpeas. Healthy, crunchy, and yummy, you are going to love this mighty plant.
Call them chickpeas or get all fancy and call them garbanzo beans- but after you try them you’ll just be calling them delicious.
If you think you don’t like mushy chickpeas plain (most of us don’t), you are going to be pleasantly surprised with the texture and the taste of properly roasted chickpeas.
Especially when you realize all the various ways you can season chickpeas to your liking! In the same vein as roasted pumpkin seeds, you will love the healthy snacking and nutrition they provide.
But unlike pumpkin seeds that I can only get in the fall, canned chickpeas can be purchased any time of year.
In just 15 minutes, you can make these whimsical flavor bombs that will thrill your whole family. Dish them out at your next party on a charcuterie board. Throw in your soup, salad, or taco for extra flavor and protein.
Don’t underestimate the smell of chickpeas roasting in your oven.
Here is how to roast chickpeas to perfection!Read more
Roasting tips and your oven!
My advice is to start with one 15-ounce can of chickpeas for roasting purposes. I think you’ll love them but you don’t want to double/triple/quad a recipe until you know it’s a winner.
Besides, the process is so easy that you won’t mind repeating it to try different spices.
For taste purposes you can season these bad boys three ways, the amounts apply to one 15-ounce can.
My favorite by far is the onion/garlic twist. The taco blend is fantastic, too and if you crave a healthier dessert, the cinnamon and sugar is sure to thrill. It’s all about your taste buds today!
Equally important is considering your own personal oven. You know your oven better than I do! If it runs “hot” you might want to roast at a lower temp of 400 degrees F.
If it takes a bit more to roast to get that “brown/caramel” color, maybe set your oven to 425 degrees F. But I’ve never had success roasting anything lower than 400 degrees F. If you do, you risk mushiness!
Either way, just like roasting pumpkin seeds, you don’t want to burn your chickpeas. They’ll leave an unpleasant aftertaste and no one wants that.
Where to find chickpeas?
You can find chickpeas in the same aisle as canned and dried bagged beans in the grocery store.
Step-by-step roasting instructions:
- Drain and rinse the chickpeas in a colander and shake off excess water. The longer you dry the chickpeas before baking, the crisper they will be. Let them dry for an hour if possible! Bone dry is ideal.
- Lay out a few paper towels (I know, they are so dang expensive) on a work surface.
- Transfer the chickpeas to the towels in a single layer. Use another paper towel on top to pat dry.
- Discard any papery skins that have peeled off. They don’t roast and are icky.
- Slide chickpeas on a rimmed baking sheet and let stand for 30 more minutes.
- Toss batch with olive oil (between 1 teaspoon and 1 tablespoon) then sprinkle with spices. Try not to overly oil or chickpeas will never get crisp.
- Shake the pan gently until all the chickpeas are well coated with both oil and spices evenly. Even is key so some aren’t more flavorful than others, or worse, bare of seasoning.
- Place pan in a heated oven.
- Set oven to 400-425 degrees F and let roast for 25-30 minutes. Pull the pan out of the oven and give it a good shake. This stirring prevents the chickpeas from burning in spots. You know it’s time when they look slightly shriveled.
- Return pan to oven and roast for another 25-30 minutes until crispy.
- Let chickpeas cool completely before transferring them to a storage container.
Option #1 – Onion and Garlic Roasted Chickpeas
1 teaspoon granulated garlic salt
1 teaspoon onion powder
*You could use garlic powder and add some kosher salt. It just depends on what you have in your spice cabinet.
Option #2 – Cinnamon and Sugar Roasted Chickpeas
1 teaspoon cinnamon
1 tablespoon sugar
Pinch of kosher salt
Did you know?
Chickpeas are nutrient powerhouses. According to the US Department of Agriculture database, 1 cup of cooked chickpeas provides 269 calories, 14.5 grams of protein, 4.25 grams of fat, and 44.9 grams of carbohydrate, with a whopping 12.5 grams of dietary fiber.
Option #3 – Taco-Seasoned Roasted Chickpeas
3/4 teaspoon chili powder
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1/4 teaspoon granulated garlic
1/4 teaspoon granulated onion
If you don’t want to go through the bother of rummaging in your spice cabinet to find all these ingredients, especially coriander, then just use your favorite taco mix from a packet.
For a 15-ounce can of chickpeas, I used 3 teaspoons of taco seasoning. But use a little more or a little less depending on how spicy you like them!
We’re all family here!
Chickpeas are a member of the pulse family, a unique subcategory of legumes. Pulses, which also include beans, lentils, and dry peas, are the dried edible seeds of legume plants that are low in fat and high in protein and fiber. Higher-fat legumes, like peanuts and soybeans, are not pulses, and neither are fresh peas and beans.
Tips of the trade…
- Don’t use too much oil. It will make them soggy and they won’t crisp. Use just enough oil so spices stick. Use spray oil or a Misto if you don’t want to risk the drizzle method.
- Experiment to find your favorite spice mix. We liked the garlic/onion best. But maybe you like cayenne and paprika? They are also good with curry powder!
- Never crowd the pan. Roast in a single layer only. Use a large baking sheet, especially if you’re roasting two cans at once so there’s enough room for air to circulate around them.
- Don’t forget to use a big pan if you do more than one 15 ounce can. Leave them in the oven for 2-3 hours after you turn it up, but really, you can leave them in there until it gets totally cold if you want to.
- I like to make roasted chickpeas in small batches. They only stay crispy for about 24 hours after roasting, even in an airtight container.
- Use in salads while crunchy in the first 24 hours. After that, throw them in your next bowl of tomato soup and even a taco!
Stunning health benefits!
Chickpeas are naturally gluten-free and are not a common trigger of allergies or intolerances. They’re also incredibly health-protective. Consumption of chickpeas and other pulses lowers the risk of type 2 diabetes, heart disease, and obesity and increases good gut bacteria to support digestive health and anti-inflammation, according to the Harvard School of Public Health.
A Family of Food Critics
I bet that you didn’t know that I actually live with a whole panel of food critics. Refreshing. Let me tell you!
With four kids and a husband whose taste buds are equally fussy, I know I can depend on all of them to provide honest feedback on my recipes.
No one sees the need to spare my feelings or give warm praise for a valiant effort.
These are actual quotes from members of my household. But first…I must preface their quotes by telling you they are all unrepentant chickpea haters.
So without adieu, here is the feedback from youngest to oldest.
The baby is just one-years-old and he started helping himself to the taco-seasoned roasted chickpeas. Although a man of few words, he didn’t spit them out~ a landmark achievement.
My 5-year-old sampled one nervously then smiled and gave me the two thumbs-up sign. He said they taste like pretzel croutons.
My 10-year-old said simply they are “tasty and spicy.” They were gone before my 12-year-old came home from school.
My husband stated, “wow, these are actually addicting and they’re chickpeas which I hate.”
As I wrap up this post, I can hear my husband in the background munching on my taco-seasoned chickpeas. And it’s loud as they are super crispy! Hope your family agrees!