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Hand holding a spoon with mediterranean roasted chickpeas.

Mediterranean Roasted Chickpeas, Easy Crispy Snack

Mallory
Next time you’re looking for a budget-friendly healthy snack that you can make with just 5 minutes of prep, try Mediterranean Roasted Chickpeas! These crispy chickpeas are bursting with flavor and packed with plant-based protein, fiber and antioxidants. Eat them as a savory snack on their own, serve them as a side dish or throw on top of a Mediterranean Bowl.
5 from 1 vote
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Prep Time 5 minutes
Cook Time 25 minutes
Course lunch
Cuisine Mediterranean
Servings 4 servings
Calories 140 kcal

Equipment

Ingredients
  

Instructions
 

  • Preheat oven to high heat 425℉ (220°C) and line a rimmed baking sheet with greased parchment paper. Rinse and drain chickpeas. Dry chickpeas with a paper towel or dish cloth. Discard the chickpea skins that come loose. 
  • In a small bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, paprika, and garlic powder until well coated.
  • Place the chickpeas on the large baking sheet in a single layer and roast in the preheated oven on the middle rack for 20-24 minutes. Oven times will vary. Chickpeas are done when they are a golden brown color.
  • Enjoy immediately or cool and store in an airtight container or small jar at room temperature for up to 7 days.

Video

Notes

Expert Advice
  • Rinse and dry the chickpeas before adding oil and spices. This will help create the crispy texture that makes them so delightful to crunch on.
  • While you don’t have to remove the skin from every chickpea, remove the skin that comes loose when you dry them.
  • Since oven temperatures vary a bit, be sure to check the chickpeas around 20 minutes and every couple of minutes from there to avoid burning them. 
  • Quick tip: Chickpeas = garbanzo beans. They are different names for the same legume. 
Storage
Store roasted chickpeas in an airtight container or small jar at room temperature for up to 7 days. Store with the lid loosened to allow air to circulate. This will help them maintain their crispiness.
Additional Nutrition Information
From a nutritional perspective, this is a nutrient-dense snack option. While healthy means something different to everyone, these are a vegan, gluten-free, dairy-free, option and contain no added sugar, no cholesterol, and minimal saturated fat.
Registered Dietitian Tip
Chickpeas are legumes and a tasty way to add plant protein to your diet. In fact, they contain 12 grams of protein per cup, as much protein as 2 large eggs! In addition to protein, chickpeas contain a soluble dietary fiber called raffinose that has been shown to support gut health and lower cholesterol. Chickpeas also contain many other nutrients including calcium, B Vitamins, and magnesium that are important for brain health. The key to getting more nutritious foods like legumes in your diet is to make them taste great by using recipes like this one!
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 0.25 cupsCalories: 140kcalCarbohydrates: 17gProtein: 5gFat: 5gSaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 445mgPotassium: 190mgFiber: 4gSugar: 3g
Keyword 30 minutes or less, dairy free, gluten free, high fiber, no added sugars, vegan
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