Roasted Chickpeas – 6 Ways
Indulge in a delicious and diabetes-friendly snack with these roasted chickpeas, available in six tantalizing flavours from savoury to sweet. Each variant is crafted to provide a satisfying crunch, high fibre content, and low glycemic impact, making them an ideal choice for maintaining stable blood sugar levels while enjoying a flavourful treat.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- High-Protein
- Plant-Based
- Vegan
Why Diabetes Friendly?
- High in Fiber: Chickpeas are a great source of dietary fiber, which can help regulate blood sugar levels by slowing down carbohydrate absorption.
- Low Glycemic Index: As a low glycemic food, chickpeas can help maintain steady blood sugar levels, making them suitable for diabetics.
- Healthy Snacking Option: These roasted chickpeas provide a crunchy, satisfying snack without the high sugar or unhealthy fats found in many processed snacks, aiding in better overall glucose management.
Advertisement
Ingredients
- chickpeas (canned, rinsed and drained) 3 cups
- sunflower oil 2 tsp
Salted
- olive oil 2 tsp
- salt ⅛ tsp
Sesame
- olive oil 2 tsp
- salt ⅛ tsp
- garlic powder ½ tsp
- sesame seeds 1 tbsp
Honey Cinnamon
- olive oil 2 tsp
- honey 1 tbsp
- salt ⅛ tsp
- cinnamon ½ tsp
- sugar ½ tbsp
Honey Garlic Pepper
- olive oil 2 tsp
- honey 1 tbsp
- salt ⅛ tsp
- garlic powder ½ tsp
- pepper ¼ tsp
Fire
- olive oil 2 tsp
- salt ⅛ tsp
- chili powder 1 tsp
- cayenne powder ⅛ tsp
BBQ
- olive oil 2 tsp
- brown sugar ½ tbsp
- salt ⅛ tsp
- cumin ⅛ tsp
- paprika ½ tsp
- chili powder ¼ tsp
- cayenne powder 1 pinch
Advertisement
Cooking Tips
- Ensuring Crunchiness: Thoroughly drying the chickpeas before roasting is key to achieving a crispy texture.
- Flavor Variations: Experiment with the seasoning blends provided or create your own to keep your snack time exciting and varied.
- Storage: Store the roasted chickpeas in an airtight container to maintain crunchiness for several days.
Advertisement
Instructions
- Preheat the oven to 300˚F.
- Drain the chickpeas and rinse well if using canned chickpeas.3 cups chickpeas
- Place the chickpeas on a paper towel-lined cookie sheet. Place a second layer of paper towel on top. Gently rub to dry the chickpeas. Remove both paper towels and let air dry for 30 minutes.
- Drizzle the chickpeas with 2 tsp oil and shake the tray to distribute evenly.2 tsp sunflower oil
- Bake 1 hour.
- Remove from oven, but leave the oven on. Drizzle the chickpeas with any of the wet ingredients from your chosen list (oil, honey). Shake the tray to distribute evenly.
- Then sprinkle with all the dry seasoning from your chosen list, and shake the tray to distribute evenly.
- Place back in the oven, turn the oven off immediately. Let the chickpeas sit in the oven as it cools for 2 hrs to dry out.
Advertisement
FAQ
- Can I use olive oil instead of sunflower oil for roasting?
Yes, olive oil can be used for roasting chickpeas, though it may impart a slightly different flavour. For high-temperature cooking, sunflower oil is often preferred due to its higher smoke point. - How long can I store the roasted chickpeas?
Roasted chickpeas can be stored in an airtight container at room temperature for up to a week, though they are best eaten within the first few days for maximum crunchiness. - Are there any variations I can make if I'm allergic to sesame?
For those allergic to sesame, you can skip the sesame seeds in the sesame variant and perhaps add a bit of extra garlic powder or a pinch of cumin for added flavour without the allergen. - What's the best way to ensure even roasting of the chickpeas?
Shake the tray occasionally during the initial baking to ensure the chickpeas are evenly coated in oil and roast uniformly. This helps achieve an even crunch throughout.
Advertisement
Nutrition
Per serving
Calories: 135.4kcal
Carbohydrates: 19.9g
Fiber: 5.1g
Sugar: 5.2g
Fat: 4.2g
Saturated Fat: 0.5g
Trans Fat:
Protein: 5.8g
Nutrition Facts
Roasted Chickpeas – 6 Ways
Serving Size
0.25 Cup
Amount per Serving
Calories
135.4
% Daily Value*
Fat
4.2
g
6
%
Saturated Fat
0.5
g
3
%
Sodium
46.4
mg
2
%
Potassium
201
mg
6
%
Carbohydrates
19.9
g
7
%
Fiber
5.1
g
21
%
Sugar
5.2
g
6
%
Protein
5.8
g
12
%
Vitamin C
0.9
mg
1
%
Calcium
43.6
mg
4
%
Iron
2.1
mg
12
%
Magnesium
34.4
mg
9
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Delicious and a great, healthy snack!