Oven Baked Chickpeas
Participants often tell me that they enjoy something crunchy or savory to accompany their lunch (think chips or pretzels being the usual suspects) and are looking for healthy alternatives. While nuts or raw veggies are common suggestions for a heart healthy substitute, this easy recipe for Roasted Chickpeas is another creative alternative that packs a serious nutritional punch and provides an opportunity to incorporate a serving of legumes into your day.
Legumes are a plant based source of protein and carbohydrates. Health benefits include being both high in fiber and low in saturated fat, making them a smart choice for managing cholesterol levels. They are a nutrient-dense food, being a source of B vitamins, iron, calcium, phosphorous, zinc and magnesium. Not to mention, they are reasonably priced and easy to prepare, so they can save you money and time if used as a meat substitute in meals.
Try this recipe below as an alternative to your chips or pretzels routine this week. Pro tip: using canned beans is easy, saves time, and is totally acceptable. When possible, opt for reduced sodium or no added salt varieties, and always rinse beans in a colander prior to use to reduce sodium content.
Yields 3 servings
- 1 (12 ounce) can of chickpeas (garbanzo beans), drained and rinsed
- 2 tablespoons olive oil
- Cayenne pepper (optional)
- Garlic salt (optional)
- Preheat oven to 450 F
- Blot chickpeas with a paper towel to dry them
- In a bowl, toss chickpeas with olive oil
- Season to taste with garlic salt and cayenne pepper (if using) or your favorite spice or herb
- Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy
- Watch carefully the last few minutes to avoid burning.
Enjoy a 1/2 cup as a side or snack!
– Keeley Mezzancello MS, RD, CSCS | Health Advisor