I hosted a vegetable gardening workshop at my home yesterday afternoon (thanks to the kind and knowledgeable Leslie Stevens of Sidewalk Farms in Portsmouth) and since I’m a foodie, I provided lots of snacks for my guests (most of them healthy). Apparently, my roasted chickpeas were a hit so I thought I would share the recipe here.
One of the things I want to teach people in my coaching practice is that eating healthily doesn’t have to be a ton of work. Simplify and get creative. If you’ve never had roasted chickpeas, you’re in for a treat. They get crispy and crunchy and are a great stand in for protein rich snacks like roasted or spiced nuts. In addition to being little protein powerhouses, chickpeas are a great source of fiber, folate, copper, phosphorus, manganese, iron and zinc – minerals and nutrients we all could use more of. This is a snack you don’t have to feel bad about. And they’re super kid friendly!
There’s barely any work to make them (you just need a half hour or so of oven time) and if you have any leftovers, they make a great high protein topper for salad or mixed into a stir fry or pilaf. They will lose some of their crunch after several hours but you can refresh them by putting them back in a 400 degree oven for a few minutes. For this recipe, I used a BBQ Spice rub (modified and inspired by the one here) but you can roast chickpeas plain or with any other spices you like. I also like them with coriander, cardamom and cumin. They’re crazy versatile. If you put together this spice rub, you will have leftovers. Try the extra rub on chicken or on sweet potatoes.
2 15oz cans organic chickpeas / garbanzo beans
1 tbsp olive oil
BBQ Spice Rub / Mix
(use organic spices if you can)
3 tbsp organic brown sugar
2 tbsp paprika
1 tbsp smoked paprika
2 tsp chili powder
2 tsp garlic powder
1 tsp dry mustard
1/2 tsp onion powder
1 tsp black pepper
1/2 tsp salt cayenne pepper to taste (optional)
Directions Preheat the oven to 400 degrees. Rinse and drain the chickpeas, then dry off well with paper towels. If you have OCD, pick off all the little chickpea skins (but they can stay on if you don’t). Toss the chickpeas with the olive oil and then rub with a couple tablespoons of the bbq spice mix (at least 2, but feel free to go heavier!). Spread the chickpeas out on a cookie sheet and then bake for 30-40 minutes until crispy and lightly browned. Serve immediately or at room temp.
Just a note: The brown sugar in the spice mix will encourage browning (burning even) so check on them once towards the end of cooking so that they don’t brown beyond your liking. The burned ones still taste pretty good if you ask me. If you try these, let me know what you think!