Baked Crunchy Chickpea Snack

Happy Friday! With the New Year upon us and so many people looking to add a little more health into our lives, I thought today would be a perfect day for a tasty guest post from a fellow Boston area food  blogger who is also a registered dietitian. I first saw Janel Ovrut speak at the Healthy Living Summit in 2009, and between her session there and her blog posts, have come to love how balanced she is. She shares great recipes and is all about healthy food that is delicious. She may be a dietitian, but hers does not come across as a diet blog.

Janel’s baked chickpeas are perfect for a snack-lover like me; I would definitely add chili powder for a little kick.

We are supposed to be getting some more snow here in Boston today, and O am thinking about making up a batch of chickpeas in addition to some homemade habanero hot sauce. What are you looking forward to on this lovely Friday?

chickpea snack

Are you a snacker, or can you get through the day with three solid meals and nothing in between? I am a serious snack-lover, for sure. Oftentimes when I meet with clients or chat about food with friends, I find out they’re not enjoying snacks between meals to stave off hunger. I’m always shocked by this as I see snacks as an opportunity to add in more nutritional powerhouses to my diet, and well, enjoy more food! Who doesn’t love eating more?! But when planning snacks, I always make sure to keep satiety in mind – I need something that’ll satisfy me between meals without causing me to crave more, and taste great as well!

One of my favorite flavorful and filling snacks to make is baked crunchy chickpeas. Chickpeas in any form are by far my favorite legume. Also known as garbanzo beans, they can be added to soups and stews or blended to make hummus. Chickpeas are very low in fat, contain no cholesterol, and are a good source of protein and fiber. That filling fiber and hunger-blasting protein are the two key components to picking a satisfying snack.

Baking chickpeas brings out a nutty flavor, and slightly chewy texture with a little crunch. Whenever I’m in a snack rut, I’ll bake a batch or two and will keep them on hand in an airtight container for a few days (if they last that long in our home!) to grab and go between meals. My favorite thing about this snack, besides how satisfying it is, is the multitude of different flavor combinations you can use when baking a batch. For my latest batch, I kicked up the heat by sprinkling the chickpeas with a spicy buffalo wing seasoning from The Meat House. In the past, I’ve kept it simple with just salt and pepper, or an Italian seasoning blend. This snack doesn’t always have to be savory. I think next time I’ll try sprinkling on some cinnamon and sugar for a sweet treat.

Ingredients:

1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained

1 teaspoon extra virgin olive oil

¼ teaspoon garlic powder*

⅛ teaspoon Italian seasoning blend, or chili powder, etc.*

Salt to taste

1. Preheat oven to 400°F.

2. Drain canned chickpeas and rinse in a colander under running water. Pat chickpeas dry with paper towels to remove as much moisture as possible. Transfer to large mixing bowl. Add oil; sprinkle with spices/seasonings and salt. Stir to coat.

3. Spread chickpeas on nonstick rimmed baking sheet; bake 20 minutes. Stir; then roast 5 to10 minutes longer, checking frequently, until crisp but not burnt. (Cooking times may vary). Allow to cool before eating. Will keep several days refrigerated in a covered container.

*Here is where you can get creative with any spice or seasoning combo you’d like!

Have you ever made baked crunchy chickpeas? What’s your favorite flavor combo?

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Janel Ovrut is a Boston-based registered dietitian and food blogger. She writes about her kitchen creations while following a primarily plant-based diet in her blog Eat Well with Janel. A nutrition consultant to a variety of companies, institutions, and clients, Janel uses her nutrition expertise to help others make healthy changes, one bite at a time.

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Tags: chickpeas, cooking at home, Food, guest post, healthy, healthy snacks, snacking, Vegetarian

  1. blog is the new black’s avatar

    These look like a great “healthy” snack!

    Reply

  2. Emily’s avatar

    I am a huuuge snacker and always on the quest for reasonable things to nosh on. I love roasting chickpeas. This spicy recipe looks fantastic!

    Reply

  3. MelissaNibbles’s avatar

    Yum! I like baking mine with soy sauce or sometimes I bake them plain and sprinkle parm cheese on midway through.

    Reply

  4. Michelle’s avatar

    This looks like a great healthy snack and I’d definitely add some cayenne or red pepper flakes for a kick too! I really like Janel’s blog for the same reason because she offers healthy advice but gives recipes that you actually want to try!

    I’m most looking forward to not working this weekend. Bret and I treating ourselves to a nice dinner tonight and I’m getting pedicures with one of my best friends for a pre-birthday treat!

    Reply

  5. So Very Domestic’s avatar

    I love, love, love chick peas but I’ve never baked them like this. What a great idea! This is going on my must do list for sure!

    Reply

  6. Tanya’s avatar

    Such a great idea! I always welcome new ways to get those chickpeas into our diets. My daughter’s appetite has soared through the roof lately (growth spurt?) and this sounds like a fabulous snack idea for her. Thanks so much for sharing!

    Reply

  7. Grace’s avatar

    So simple, so healthy, and they look SO delicious! Chickpeas to me usually mean hummus. . . never thought of baking them with spices!

    Reply

  8. ashleigh’s avatar

    I have made these with salt and vinegar, SO GOOD!! Such a delicious snack

    Reply

  9. Justin’s avatar

    Oh man… I will definitely be making these this weekend. I might even take ashleigh’s suggestion and use salt and vinegar on one batch (Leah’s favorite potato chip flavor).

    Reply

  10. Judy’s avatar

    I keep reading about these and I could definitely use a healthy snack food. Thanks for the reminder. I just need to do it and give them a try.

    Reply

  11. Sonia @ Master of Her Romaine’s avatar

    yummy! I have made these with a salt-free lemon-pepper seasoning mix. I was sick of the salty junk I’d been turning to for snacks and decided to whip them up. They turned out great!

    Reply

  12. Roxan’s avatar

    Baked chickpeas have been on my list of things to make but for some reason I have never made them! I saw a recipe once for salt and vinegar chikpeas… I SO want to make those. salt and vinegar chips are my favorite so I know i will love these!

    Reply

  13. Janel’s avatar

    Thanks for the opportunity to guest post. Happy Friday!

    Reply

  14. Megan’s avatar

    Aw.. great guest post. Janel is awesome! I hate chick peas, but I love hummus. It’s pretty much a texture rather than a flavor thing, so I bet I would enjoy these crunchy ones.

    I have some major cookie baking plans and house cleaning on tap for tonight.

    Reply

  15. Elizabeth’s avatar

    Mmm, my friend introduced me to baked chickpeas a few years ago. So good. She likes to make them cumin-spiced.

    Reply

  16. Amanda L.’s avatar

    This sounds like a fabulous snack! I am definitely a snacker as well and I’m always looking for healthier snacks!

    Reply

  17. alicia’s avatar

    I love this recipe. My favorite snacks are savory – and I feel like a lot of the ‘healthy’ snack options are sweet.

    Great guest post Janel!

    Reply

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