Roasted Chickpea Snack | Salt & Vinegar
You’ll love these roasted chickpeas flavored with salt and vinegar because they offer a perfectly crispy texture and a tangy, savory kick that makes them an irresistible, guilt-free snack. Packed with protein and fiber, they’re a delicious and healthy alternative to traditional chips.
The ultimate snack for traveling! We love this little crunchy, tangy, protein-packed crunchy chickpea snack. Warning, you will need to make more than one batch! We have other healthy options for on-the-go snacks like these easy stuffed dates, our almond butter oat energy balls, and these gluten-free granola bars.
Whether you make your own freshly cooked chickpeas in an Instant Pot or use those cans sitting in your cupboard, you’re going to love these roasted chickpeas. They are even a great healthy snack for traveling and on the go.
Reasons you’ll love these crunchy snacks
- Crispy and Satisfying: These oil-free roasted chickpea snacks deliver a perfectly crispy texture that’s both crunchy and satisfying, making them a great alternative to traditional chips.
- Healthy and Guilt-Free: Made without oil, these chickpeas are a low-fat, high-protein snack that you can enjoy without any guilt. We like them so much that we also have this crispy air fryer chickpea snack as well.
- Packed with Flavor: Whether you prefer savory, spicy, or tangy, these roasted chickpeas can be seasoned to your liking, offering a burst of flavor in every bite.
- Easy to Make: With simple ingredients and a quick roasting time, these roasted chickpeas are easy to prepare and perfect for meal prep or on-the-go snacking.
Ingredients you will need
- Cooked Chickpeas- Use the convenience of canned chickpeas or cook homemade chickpeas in your Instant Pot in minutes. Either way, the beans do need to be fully cooked before starting this recipe.
- Vinegar- We use vinegar to get the tangy flavor for this salt and vinegar version.
- Seasonings- Garlic powder, sea salt, and parsley flakes round out the seasonings that achieve the delicious flavor of these snack beans.
How to make healthy roasted chickpeas
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Sometimes I use canned chickpeas because they are already cooked, but making your own from dried chickpeas is even better. If you have an InstantPot, they can go from dry beans to cooked beans in about 30 minutes.
STEP #2: If using canned chickpeas, just be sure to drain them. You can do this by pouring them into a colander or strainer.
STEP #3: The trick to getting that vinegary flavor is to parboil them in vinegar for 15 minutes, then allow them to soak for another 30 minutes. This gives them time to soak up that tangy flavor.
Drain vinegar from chickpeas (but don’t rinse them) and pour onto a prepared baking sheet. Add garlic powder, sea salt, and parsley flakes and stir them around on the sheet.
STEP #4: I line my baking pan with parchment paper to prevent sticking and to make cleanup a breeze. Place in oven at 400°F and allow to cook for 45 minutes, stirring every 15 minutes just like you do when making party mix. The temperature and frequent stirring are necessary to get them crunchy. Ovens vary, so some may take longer.
STEP #5: Watch them very closely and test them when they become golden brown. There really is a fine line between perfect and overcooked, so I monitor them constantly at the end. Be prepared when you open the oven door between stirrings. The vinegar will be stout and take you by surprise!
Air fryer cooking instructions
- Place seasoned chickpeas in the air fryer basket. Set the temperature to 360°F and time to 17 minutes.
- After 5 minutes of cooking, open and shake the peas around. Close and continue cooking. Stop and shake about every 5 minutes or so.
- Once they are finished cooking, remove them from the basket, and serve immediately.
Frequently Asked Questions
Definitely! They are full of fiber and protein, and they help to keep you full for hours. Chickpeas are loaded with fiber that helps you feel full for longer. With that full feeling, you’ll eat less which is great for weight loss.
Use the convenience of canned chickpeas or cook homemade chickpeas in your Instant Pot in minutes. Either way, the beans do need to be fully cooked before starting this recipe.
Any type of vinegar you prefer can be used such as apple cider, red wine, or others.
They should last about 5-7 days in the refrigerator in an airtight container. You will need to reheat them in an oven or toaster oven to get that crisp back.
If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!
Chickpeas Roasted Snack | Salt and Vinegar
Ingredients
- 1 15 oz can chickpeas (or 1-1/2 cups fresh cooked chickpeas)
- 2 cups white vinegar
- 1 tablespoon garlic powder
- 1 teaspoon sea salt
- 1 tablespoon parsley flakes
Instructions
- Drain the chickpeas. The trick to getting that vinegary flavor is to parboil them in vinegar for 15 minutes, then allow them to soak.
- Turn the burner off and allow the pot to sit for 30 minutes.
- Line a baking sheet with parchment paper to preven sticking and preheat oven to 400 degrees.
- Drain vinegar from chickpeas (but don't rinse them) and pour onto a prepared baking sheet. Add garlic powder, sea salt, and parsley flakes and stir them around on the sheet.
- Place in oven at 400 degrees and allow to cook for 45 minutes, STIRRING EVERY 15 MINUTES, just like you do when making party mix. The temperature and frequent stirring is necessary to get them crunchy. Ovens vary so some may only require 45 minutes while others will take longer.
- Watch them very closely and test them when they become golden brown. There really is a fine line between perfect and overcooked, so monitor them constantly at the end. Be prepared when you open the oven door between stirrings. The vinegar will be stout and take you by surprise!
- Remove from oven, allow to cool, and eat!
Video
Notes
- Place seasoned chickpeas in the air fryer basket. Set the temperature to 360°F and time to 17 minutes.
- After 5 minutes of cooking, open and shake the peas around. Close and continue cooking. Stop and shake about every 5 minutes or so.
- Once they are finished cooking, remove them from the basket, and serve immediately.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Hi! Any suggestions for other seasonings (but not spicy)? I really like your recipes. Thanks!
Absolutely! I have another recipe, and it includes lots of seasoning options in the post. Enjoy! https://eatplant-based.com/air-fryer-chickpeas/
Do you dry the viegar soaked chic peas before roasting?
Julie- No need to dry them, I just soak and roast.
Very good. Reminds me of corn nut. Vinegar is not too strong, however I would cook it outdoor. I will try ranch seasoning for my husband next time.
How long do these stay good for?? Wondering if I could double or triple and have a few days of snacking.
If kept in an air-tight container, they should last at least 3 days, I would think. Hope you enjoy them.
How do you tell when to take them out? When I have roasted chickpeas in the past they are usually either too soft or too hard because they taste different once they cool. What is your secret to getting them just right?
Sally, I watch them very closely and test them when they become golden brown. There really is a fine line between perfect and overcooked, so I monitor them constantly at the end.
Can red wine, apple cider or balsamic vinegar be used? I am out of white vinegar.
Thanks!
Suzy
suzyworldgirl @gmail.com
Absolutely! Either one should work just fine.
Awesome.. Going to the kitchen right now to give this recipe a go!
I love roasted chickpeas. Left overs turned into a very flavorful hummus.
Nadege, what a terrific idea to make hummus out of leftovers! I’ve never had leftovers and actually have to wrestle my husband over these, but if I ever do, I think they would make amazingly flavored hummus. Thanks for the tip!