Oven Roasted Chickpeas – A Healthy Snack
Chickpeas, also known as garbanzo beans are a delicious, nutritious addition to any meal. Like other members of the pulse family, they provide a source of protein, fibre, low glycemic carbs and a host of vitamins and nutrients like B vitamins, iron, potassium, magnesium and zinc. Rarely do you find these kind of good things in snack food. Enter oven roasted chickpeas!
Also Read: How to Cook Dried Chickpeas Stove Top or Instant Pot, Top Sources of Plant Protein, Everyday Healthy Snack Ideas
These crunchy, creole seasoned chickpeas are right up there with almonds as one of my favorite mid-morning or mid-afternoon snacks. And, while I could eat handfuls of almonds (well beyond the 1/4 cup of almonds recommended as a snack) these garbanzos are super filling. And, given the price of almonds lately, they’re super affordable too.
Canned or Dry Chickpeas?
For this recipe, it doesn’t matter if you use canned chickpeas or you want to cook up some dried chickpeas. I’ve made this recipe with both and they’re all great.
The benefits of cooking dried chickpeas, also known as garbanzo beans, are that they’re super affordable, easy and convenient to store, and give you more control over flavour and how soft or firm they are. Two cups of cooked, dried chickpeas will cost about $.43.
The benefits of canned chickpeas are that they are very convenient to use while offering all the same nutritional benefits. They are higher in sodium, but rinsing them very well, can help offset that. Two cups of canned chickpeas will cost about $1.00 on sale.
The cost of this recipe with dried beans is about $.53, with canned beans it would be about $1.17. Either way it’s pretty fantastic!
If you choose to start with dried chickpeas, check out this article on everything you need to soak, cook and store chickpeas.
Recipe for Oven Roasted Chickpeas
Oven Roasted Chickpeas
Ingredients
- 2 cups cooked drained chickpeas (540ml/19oz can)
- 1 Tbsp canola oil
- 1/2 tsp cajun seasoning (or alternative)
Instructions
- Preheat oven to 400°F (204°C).
- If using canned peas, drain and rinse well to remove as much sodium as possible.
- Remove surface moisture by placing peas on clean cloth and rubbing or dabbing gently. Remove any loose skins that may come off during this process. You don’t need to rub them off intentionally, just remove those that are loose.
- Toss chickpeas with canola oil to ensure a light, even coat.
- Spread chickpeas on a large, rimmed baking sheet being sure not to crowd them.
- Place in oven and bake for 30 minutes.
- Stir chickpeas, continue to bake for 5 to 10 minutes. Keep a close eye on them at this point to ensure they don’t burn.
- Test doneness, by taking out a chickpea, letting it cool and tasting it. If it's crunchy on the outside but soft in the middle, they need more time. You can also try squishing the chickpea with a fork, if it doesn't crunch – put it back in the oven! They are done when they are crunchy all the way through. But watch carefully, it happens quickly in the last few minutes of baking.
- You will likely need to remove chickpeas earlier than others – totally normal. Use a spoon to scoop up the done chickpeas then put the remainder back in the oven. Repeat until all are done.
- Place finished chickpeas in a bowl and toss with cajun seasoning or whatever you prefer. Let cool completely before storing.
- To store, cool them completely then seal them in an airtight jar. Store for a couple of weeks – if they last that long!
Notes
Nutrition Facts (per serving)
Seasoning for Roasted Chickpeas
Here are some other seasoning ideas for your roasted chickpeas:
- Taco seasoning
- Season Salt
- Za’atar
- Everything Bagel Seasoning
- Lemon Pepper
- Lime Zest & black pepper
- Harissa Seasoning
- Cinnamon & Sugar
- Turmeric & Curry
- BBQ Seasoning
- Italian Seasoning
- Chili Cheese Seasoning
And so on…
How to Make Roasted Chickpeas
Start with well rinsed chickpeas. Remove any loose skins.
Oil the peas and don’t crowd them on the pan. Crowding will steam them and prevent them from getting crispy.
There’s a fine line between under roasted, thoroughly roasted and burnt. You’ll need somewhere between 30-40 minutes. Watch carefully during those last 10 minutes. Some chickpeas will be done before others, remove them from the pan as they brown and crack.
If you under-roast your chickpeas, they will be soft and mealy inside. If you over-roast them they’ll be too brown and hard. I continually test by placing a pea on the counter, letting it cool and tasting it or squishing it with the back of a spoon. Usually, by the time the majority are done, there will be some peas that are turning brown.
I like to season them once they have finished baking so that the herbs and spices don’t burn. They still have enough oil that the spices stick without difficulty.
Once they are completely cooled, they can be stored in a jar. If they happen to get soft or you feel you’ve under-cooked them, toss them back on a cookie sheet and bake them for a few more minutes.
Have you tried oven roasted chickpeas? How about dried soybean or pea snacks?
I’d love to hear about your experience. Share your recipes, leave a comment or tag me on your instagram photos @getgettys so I can see and like your creations.
Sign up to get articles by Getty delivered to your inbox. You’ll get recipes, practical tips and great food information like this. Getty is a Professional Home Economist, speaker and writer putting good food on tables and agendas. She is the author of Manitoba’s best-selling Prairie Fruit Cookbook, Founder of Fruit Share, a mom and veggie gardener.
Season after they’re roasted? I’m definitely going to try that! My kids love roasted chickpeas or lentils – Taco seasoning is the favourite around here 🙂
I know it sounds weird, but it works and you won’t have to worry about your seasoning getting over-toasted at 400°F. Taco seasoning would be awesome!