Roasted Chickpea Trio

Roasted chickpeas make for a snack that’s high in protein and fiber. Try it these three ways: Sweet and Spicy, Ginger-Sesame and Brown Sugar and Nutmeg.

Ginger Sesame Roasted Chickpeas

Ingredients
2 cans (15½ ounces each) of chickpeas, rinsed, drained
1 tablespoon canola oil
3 tablespoons tamari soy sauce, divided
1 teaspoon ground ginger
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon cayenne pepper
½ teaspoon black pepper
2 tablespoons sesame oil

Directions

  1. Preheat oven to 425°F.
  2. Rinse and drain the chickpeas. Using a paper towel or clean dish towel, thoroughly dry the chickpeas. (The drier the chickpeas are, the more the seasoning mix will stick.)
  3. Place chickpeas on a cookie sheet or sheet tray in a single layer.
  4. Combine canola oil, 2 tablespoons of tamari, ginger, garlic powder, onion powder, cayenne and black pepper. Stir to combine spice mixture and drizzle over chickpeas. Be sure
  5. chickpeas are coated in spices.
  6. Bake for 45 to 50 minutes, tossing chickpeas carefully every 15 minutes.
  7. Combine the remaining 1 tablespoon of tamari and sesame oil. After 30 minutes of baking, remove chickpeas from oven and drizzle with sesame oil mixture, tossing to coat thoroughly. Continue to bake chickpeas for another 15 to 20 minutes.
  8. Chickpeas are done when they are golden brown and crunchy.

Nutrition Information
Serving size: ½ cup
Serves 7

Calories: 233; Total fat: 9g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 697mg; Carbohydrates: 30g; Fiber: 8g; Sugars: 5g; Protein: 10g; Potassium: 164mg; Phosphorus: 113mg


Sweet & Spicy Roasted Chickpeas

Ingredients
2 15.5 ounce cans of chickpeas, rinsed, drained and thoroughly dried
1 tablespoon canola oil
2 teaspoons smoked paprika
¼ teaspoon cayenne pepper
1 teaspoon salt
1 teaspoon cumin
1 tablespoon maple syrup

Directions

  1. Preheat oven to 425° F.
  2. Rinse and drain the chickpeas. Using a paper towel or clean dish towel, thoroughly dry the chickpeas.  The drier the chickpeas are, the more the seasoning mix will stick.  Place chickpeas on a cookie sheet or sheet tray in a single layer.
  3. In a small bowl, whisk together the canola oil, smoked paprika, cayenne pepper, salt and cumin. Drizzle the spice mixture over the dry chickpeas tossing to coat. Ensure each chickpea is thoroughly coated in the spice mixture.
  4. Bake for a total of 45-50 minutes, tossing chickpeas carefully every 15 minutes.
  5. After 35 minutes of baking, remove chickpeas and drizzle on the tablespoon of maple syrup – stir chickpeas carefully ensuring all are coated in the maple syrup.
  6. Bake for the remaining 10-15 minutes or until chickpeas are golden brown and crunchy.

Nutrition Information
Serving size: ½ cup
Serves 7

Calories: 202; Total fat: 5g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 600mg; Carbohydrates: 31g; Fiber: 8g; Sugars: 7g; Protein: 9g; Potassium: 165mg; Phosphorus: 104mg


Brown Sugar and Nutmeg Roasted Chickpeas

Ingredients
2 15.5 ounce cans of chickpeas, rinsed, drained and thoroughly dried
1 tablespoon canola oil
2 tablespoons brown sugar
½ teaspoon freshly ground nutmeg
¾ teaspoon cinnamon
1/2 teaspoon salt

Directions

  1. Preheat oven to 425° F.
  2. Rinse and drain the chickpeas. Using a paper towel or clean dish towel, thoroughly dry the chickpeas.  The drier the chickpeas are, the more the seasoning mix will stick.  Place chickpeas on a cookie sheet or sheet tray in a single layer.
  3. Drizzle canola oil over the chickpeas tossing to coat thoroughly. Sprinkle on the brown sugar, nutmeg, cinnamon and salt. Toss to combine and ensure all chickpeas are coated in the sugar and spices.
  4. Bake for a total of 45-50 minutes, tossing chickpeas carefully every 15 minutes.
  5. Chickpeas are done when they are golden brown and crunchy.

Nutrition Information
Serving size: ½ cup
Serves 7

Calories: 207; Total fat: 5g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 433mg; Carbohydrates: 33g; Fiber: 8g; Sugars: 9g; Protein: 9g; Potassium: 144mg; Phosphorus: 101mg

Maria Tadic, RD on FacebookMaria Tadic, RD on PinterestMaria Tadic, RD on Twitter
Maria Tadic, RD

Maria Tadic, RD, is a registered dietitian currently working in the field of Bariatric Surgery and Nutrition. She lives in Northern Virginia with her husband. She’s a foodie, runner, blogger and self proclaimed home chef! Read more from Maria on her blog, Bean A Foodie, or follow her on Twitter, Facebook or Pinterest.