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?
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.
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?
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.