These crispy, crunchy chickpeas, also known as garbanzo beans, hit the spot and are a perfect snack, topping for rice or salads. How did I achieve crispy, crunchy chickpea perfection? And I'm going to reveal the secret...
While I've made roasted chickpeas for years it was not until I enrolled in Nutrition School. During this process I started to re-evaluate a lot of the recipes I was cooking with and look for healthier alternatives. Now I have the knowledge to substitute and re-work my favorite recipes. That's when I started to experiment with dry roasting. This method uses a lot less oil and the result is delicious! No more slightly toasted, mushy-in-the-center chickpeas - instead this is dry roasted, crispy, crunchy perfection!
What's the secret? The dry roasting! Simple, clean, easy AND healthier! But the results speak for themselves...
One of my health coaching clients after eating this recipe "I can close my eyes and I feel like I'm eating chips! Crazy they taste so good!"
That's right...and I'm sharing the recipe with you below. You can eat these plain, as a perfect bite-size snack. Or add them to salads as a crunchy crouton-alternative or top your rice, greens or veggies with these tasty little seasoned bites.
In parts of India chickpeas are eaten in large amounts, often daily. Why include these bite-size little legumes into our daily foods? Participants in a recent study reported more satisfaction with their diet when chickpeas (a.k.a. garbanzo beans) were included. This same study showed that people who ate chickpeas consumed fewer processed food snacks during those test weeks. The protein and extra fiber available in chickpeas also helps to satisfy us for a longer period of time - great for a power snack!
Another recent study, demonstrated that it took only one week of eating chickpeas to improve participants' control of blood sugar and insulin secretion. Only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits!
What are you waiting for? Get dry roasting!
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1 cup dry chickpeas, soaked overnight, drained and rinsed OR 2 15 oz. cans chickpeas, drained and rinsed (a.k.a. garbanzo beans)
1 Tablespoons melted ghee (my favorite), grapeseed or olive oil
Sea Salt to taste
rimmed baking sheet
MASALA SPICE - 1 Tablespoon Spring Masala spices
SPICY LIME - dash of cayenne, sea salt, pepper and lime juice
SAVORY BLEND - Bragg's Amino blend, fresh ground pepper
OR a Spice blend of your choice
Preheat oven to 450F.
Pad the chickpeas gently with a paper towel to soak up any left over moisture.
On a rimmed baking sheet spread the beans out evenly.
Roast for 30-40 minutes until the chickpeas are a deep golden brown and crunchy. Time may vary due to oven temperature. Make sure to remove BEFORE burning. Stir gently throughout cooking.
While the chickpeas roast, add the ghee or oil of your choice to a medium saucepan on low-medium heat. Add the dry spices and gently stir until thoroughly mixed. Remove from heat and set aside.
When the chickpeas are done add them to the saucepan with the spices and stir until mixed and coated.
Remove and place in an airtight container. Toss with remaining liquid seasonings, such as lime juice or Bragg's.