Clean Roasted Chickpeas
This simple recipe uses either olive oil or avocado oil, making it a cleaner and healthier alternative to store-bought versions.
Equipment
- strainer
- towels kitchen or paper
- mixing bowl
- measuring spoons
- parchment paper optional
- baking tray
Ingredients
- 1 15 oz can of chickpeas (garbanzo beans)
- 1-2 tablespoons of olive oil or avocado oil
- 1/2 teaspoon of salt
- 1/2 teaspoon of paprika optional
- 1/2 teaspoon of garlic powder optional
- 1/2 teaspoon of ground cumin optional
Instructions
Preheat the oven:
- Preheat your oven to 400°F (200°C).
Prepare the Chickpeas:
- Drain and rinse the chickpeas thoroughly under cold water.
- Spread the chickpeas on a clean kitchen towel or paper towels. Pat them dry gently. The drier the chickpeas, the crispier they will get.
Season the Chickpeas:
- In a mixing bowl, combine the dried chickpeas with olive oil or avocado oil. Toss to coat evenly.
- Add salt and any additional seasonings you like (paprika, garlic powder, ground cumin). Toss again to ensure even coating.
Roast the Chickpeas:
- Spread the chickpeas in a single layer on a baking sheet. For extra crispiness, avoid overcrowding the chickpeas.
- Roast in the preheated oven for 20-30 minutes, stirring or shaking the pan every 10 minutes to ensure even roasting.
Check for Doneness:
- The chickpeas are done when they are golden brown and crispy. If they aren't crunchy enough, roast for a few more minutes, but keep a close eye to prevent burning.
Cool and Store:
- Remove the baking sheet from the oven and let the chickpeas cool completely on the sheet. They will continue to crisp up as they cool.
- Store the roasted chickpeas in an airtight container at room temperature. They are best eaten within a few days.
Notes
Tips:
- For an extra flavor twist, you can try different seasonings like curry powder, chili powder, or Italian herbs.
- Make sure the chickpeas are very dry before roasting to achieve maximum crunchiness.
- If you prefer a lower-fat version, you can reduce the amount of oil, but this may result in slightly less crispy chickpeas.
Nutritional Information (Per Serving):
- Calories: ~130-150 kcal
- Protein: ~5-6 grams
- Carbohydrates: ~20 grams
- Dietary Fiber: ~5-6 grams
- Sugars: ~1-2 grams
- Fat: ~5-7 grams
- Saturated Fat: ~1 gram
- Monounsaturated Fat: ~3-4 grams
- Polyunsaturated Fat: ~1-2 grams
- Sodium: ~150-200 mg (depending on the amount of salt used)
- Potassium: ~150-200 mg
Servings: 4
Calories: 140kcal