These delicious roasted chickpeas make a super-healthy, super-delicious snack. Say bye bye to those diet-busting bags of chips!
Do you like to snack on salty crunchy food? (Me, too!)
But a lot of salty-crunchy things aren’t so great for us. Especially if you have a chip habit, you’re probably getting more processed oils and artificial flavorings than is ideal. Finding alternatives full of health-promoting nutrients is a savvy way to improve your diet. Enter roasted chickpeas!
If you’ve seen roasted chickpeas for sale in a natural foods store and had a little case of sticker shock, I hear you. Five bucks a serving just isn’t economically viable for most of us.
These easy roasted chickpeas will save you a bundle and give you a hefty dose of fiber, protein and minerals.
When you use dried chickpeas, you not only save money, but you can soak them for maximum nutrition. Soaking dried chickpeas in salted water overnight breaks down the phytic acid in chickpeas and makes nutrients more available. (Useful soaking and sprouting information here.) Soaking your chickpeas will also save energy, since you won’t have to cook them as long.
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Why are these roasted chickpeas so good for you?
Whether you call them garbanzo beans or chickpeas, these tasty little legumes are full of useful nutrients, like magnesium, B-6, and folate, great for boosting your immune system. They’re also one of my top picks for foods that help you sleep.
A one-cup serving of cooked chickpeas also has nearly a full day’s supply of manganese and a quarter of the RDA for iron. Their fiber content makes them a good choice for promoting gut health. Plus they’re one of the top vegan protein sources.
Then there’s the curry powder, which contains numerous health-promoting spices, like turmeric, coriander, and cardamom. Here’s more on curry powder’s superpowers.
Health benefits aside, these roasted chickpeas are absolutely delicious!!! I love snacking on them, and I enjoy them more knowing I’m getting a nice protein and mineral boost.
What you need to make roasted chickpeas
Buying dried chickpeas will save you a lot of money (as well as avoiding the impact of cans and chemical exposure in canned food). But in a pinch, canned chickpeas work in this recipe also.
I always recommend using organic products when possible. You can find organic dried chickpeas at your local natural foods store or on Amazon. A 1-pound bag should make about the equivalent of four cans.
These tasty roasted chickpeas also make great homemade gifts. Put your roasted chickpeas in a glass jar and tie with a ribbon to give to teachers, friends or bring to holiday parties.
I flavor mine with curry powder, but you could leave it out and just have salted chickpeas. Or try your favorite spices and let me know how they are!
Spiced Roasted Chickpeas Recipe
4 cups well-drained cooked chickpeas
5 tablespoons olive oil
2 tablespoons curry powder (you can leave this out if you just want plain salted chickpeas, but I like the spice)
Salt to taste
1. If using dried chickpeas, 1 1/3 cups dried chickpeas should make about 4 cups cooked. Rinse your dried chickpeas well and check for stones. Cover with about 3 inches of water. Add 2tsp salt, stir well to dissolve, and soak overnight.
2. Drain, rinse, and cover with water again. Then cook over medium heat till tender, about 1 1/2 hours. Drain and rinse. Allow to stand in a strainer 30 min to an hour to dry.
3. Spread cooked chickpeas in a single layer on a rimmed baking sheet or roasting pan.
4. Drizzle with oil, sprinkle with curry powder and salt. Toss to coat.
5. Place in center of oven at 400 degrees. Stir or shake pan occasionally. Chickpeas will become brown and crunchy in 15-20 minutes. Remove from oven and cool. Store in an airtight container.
Are you a chickpea fan also? Let me know if you try this roasted chickpeas recipe!
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Photo credits: Liliana Fuchs, djanoff, SEMSEMS, Robyn Anderson