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.

Top Tips for Crispy Chickpeas

1. Dry chickpeas well. If they are wet, they will not get crispy. Use a salad spinner or towel to really soak up any moisture. If you have time, lay them on a clean towel to air dry for an hour or more.
2. Remove any loose skins. You definitely want to remove any skins that are loose. Whether or not you remove ALL the skins is optional, but chickpeas without the skins will get crispier than those with the skins still on.

3. Don’t crowd them on the pan. Crowding will steam them and prevent them from getting crispy.

4. Use a light coating of oil. A light coating of oil helps with even browning and will allow the spices to stick.

5. Consider adding cornstarch. Try coating your chickpeas with a light, even layer of cornstarch before adding the oil to help absorb moisture and create a crispy texture.

6. Store them well. Keep in airtight container once they are fully and completely cool in a cupboard. Do not store in the fridge. If they get soft, reheat in oven at 350°F for 5-10 minutes.

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.

Have you tried oven roasted chickpeas?

Recipe for Oven Roasted Chickpeas

Print Recipe

5 from 5 votes

Oven Roasted Chickpeas

A delicious crunchy, savory snack that’s filling and nutritious thanks to it’s low glycemic carbs, protein, fibre and nutrients. Makes: 1 3/4 cups

Prep : 10 minutes mins

Cook : 40 minutes mins

Total Time: 50 minutes mins

Author: Getty Stewart

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 any loose skins and dry well (wet peas won't get crispy). Use a salad spinner or place on clean cloth and dab. Or, place on cloth and let air dry for an hour while doing something else.
• 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 may need to remove some 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

If your chickpeas have lost their crispness in storage or if they were slightly under-cooked, place them on a cookie sheet and bake them for 5-10 minutes or so at 350°F.

 

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Nutrition Facts (per serving)

Calories: 484kcal | Carbohydrates: 1g | Protein: 45g | Fat: 33g | Sodium: 2759mg | Fiber: 0.3g | Sugar: 0.1g | Iron: 2mg

Course: Gifts, Snack

Cuisine: American

Keyword: chickpeas, gifts from the kitchen, healthy snack

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Cook with the seasons, effortlessly! I’m Getty, a food educator and Professional Home Economist, helping you select, store, and serve seasonal ingredients in delicious, simple, everyday meals. Sign up for seasonal tips and recipes delivered straight to your inbox, and dive deeper with my books, guides, or YouTube content.