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Roasted Chickpea Recipe

Vespa's recipes have appeared in "Midwest Living" and "Taste of Home." She belongs to Cook's Recipe Testers for "Cook's Illustrated."

This high-protein snack is great for all occasions.

This high-protein snack is great for all occasions.

Roasted Chickpeas: A High Protein Snack

Are you on a vegan or low carb diet and looking for a delicious, high protein snack? Or maybe you would just like a healthy, unprocessed snack you can stash in your purse and take to work.

Garbanzo beans are inexpensive and easy to dry roast in your oven. The key is to dry roast garbanzos that have not been cooked with oil, etc. After roasting, it's just a matter of adding spices, sea salt or a little olive oil for extra flavor. Let them cool and pour them into a zip-lock bag or paper bag for easy transport.

roasted-chickpea-recipe

Garbanzo Bean Health Benefits

Garbanzo beans are rich in both soluble and insoluble fiber. Soluble fiber helps prevent constipation and digestive disorders while soluble fiber helps balance blood sugar levels. Garbanzos are also a good source of protein and when combined with whole grains such as quinoa, can provide protein comparable to that provided by meat or dairy but without the fat. They can also keep you full all morning, which means easier weight loss.

Chickpeas are heart healthy, as they contains significant amounts of folate and magnesium. Folate strengthens blood vessels and thus lowers risk of heart attack. Garbanzos are also excellent for women because they contain phytochemicals called saponins, which are excellent antioxidants. They may lower the risk of breast cancer, protect against osteoporosis and minimize hot flashes in post-menopausal women.

Garbanzo Beans

Garbanzo Beans

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How to Cook Garbanzo Beans

Instead of buying canned garbanzo beans, try buying them bulk in the dry section. Not only will you save money, but you´ll avoid the disadvantages of eating canned foods. Place two cups of dried garbanzos in a pot and cover with three times the amount of water. Bring to a boil on medium heat and cook for a few minutes. Allow the garbanzos to sit at least overnight or longer. I like to rinse and change the water several times during this period to increase their digestibility.

The next day, rinse the beans and fill the pot with fresh water. Add a little salt and bring to a boil. Simmer chickpeas for 20-30 minutes, or until soft. Now you can drain them and roast them, as described below.

Roasted Chickpea Snack

Prep timeCook timeReady inYields

5 min

1 hour

1 hour 5 min

2 cups roasted chickepeas

Ingredients

  • 1 can chickpeas or 2 cups of boiled chickpeas

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Spread cooked and drained chickpeas on a baking sheet.
  3. Place on a baking rack high in the oven and bake, stirring occasionally for about an hour, or until they are dry and crispy. Start checking at about 40 minutes into baking time.
  4. Now you can drizzle garbanzos with olive oil and spices such as crushed black pepper, Cajun seasoning, Italian seasoning, dried herbs, etc.
Baking Chickpeas

Baking Chickpeas

Types of Garbanzo Beans

Most garbanzo beans found in the United States market are cream-colored and round. This type of chickpea is called "kabuli" type. In other countries, though, a garbanzo bean called "desi" is much more common. These garbanzos are smaller, darker and have an irregular shape. Desi garbanzo beans have higher concentrations of antioxidants. However, if you can only find the kabuli type, you will still benefit from their high concentration of antioxidants and fiber.

Dry Roasted Chickpeas

Roasted chickpeas make a delicious afternoon snack, but you can also sprinkle them over a green salad. Try mixing them with salted nuts for extra pizzazz.

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