Crunchy Chickpeas

I discovered this tasty little treat in our healthy snack store at OHSU last week. They were so delicious and satisfying I decided to make my own version at home today. Confession: They are already gone as I write this post (but I did have a little help from Daniel).  If you don’t want to make your own, you can buy them prepackaged from The Good Bean in lots of different flavors.

Crunchy chickpeas are a great substitution for nuts if you are looking to cut a few calories and lower your fat intake. They have the same salty crunch, slightly more protein, 15 grams less fat and 50 less calories than a ¼ cup serving of almonds.

I stuck with the basics for seasoning, just salt and a little paprika for color, but you can really get creative with these guys. This is an easy recipe to try your hand at different flavor combinations. I have included a little cheat sheet to help you get started…

Crunchy Chickpeas

Ingredients

• 1 15 oz can chickpeas (garbanzo beans)
• 1 tsp oil (avocado, olive, grape seed, etc)
• ½ tsp salt
• ½ tsp paprika

Preparation Instructions

1. Heat oven to 400 degrees F.
2. Drain and rinse chickpeas, blotting excess water with a paper towel.
3. Toss with oil, salt and paprika.
4. Spread on a baking sheet and bake for 45-60 min, stirring 2-3 times during cooking.

Serving Suggestions

• Carry with you as a snack.
• Use to top salads for added crunch and saltiness.
• Try different herb and spice combinations. 

Fuel Facts

Numbers: 155 calories, 8 g protein, 3 g fat, 23 g carbs, 5 g fiber

**For ¼ cup (recipe makes ~3 servings)

Ingredient Breakdown:

v Chickpeas – Also known as garbanzo beans, chickpeas are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees farenheit and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v Paprika – The spice is made by grinding up sweet red peppers, which is how it gets its beautiful red hue. Paprika has a mellow flavor making it a great addition to any dish that needs a pop of color. Paprika contains a host of vitamins and minerals but is most notable likely for its carotenoid content.