The ultimate snack for traveling! We are loving this little crunchy, tangy, protein-packed chickpeas roasted snack. Warning, you will need to make more than one batch.
Whether you make your own freshly cooked chickpeas or use those cans sitting in your cupboard, you’re going to love these. They are even a great healthy snack for traveling and on-the-go.
Roasted in the oven, chickpeas transform into a crispy, salty, savory snack. So irresistible and easy to eat by the handful. They are great for guilt-free snacking because they are actually healthy.
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How to make healthy roasted chickpeas
I sometimes 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 in about 30 minutes.
The trick to getting that vinegary flavor is to parboil them in vinegar for 15-minutes, then allow them to soak another 30 minutes. This gives them time to soak up that tangy flavor.
Place in oven at 400 degrees and allow to cook for 45 minutes-1 hour, 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 I monitor them constantly at the end.
Be prepared when you open the oven door between stirrings. That vinegar will be stout and take you by surprise!
I’ve tried different versions of roasted chickpeas snacks with assorted seasonings and just couldn’t get the flavor to pop, until these. Terrific tangy vinegar snack!
Nutrition in Chickpeas
As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. These nutty beans are rich in a number of important nutrients that keep you well — including protein, vitamins and minerals — and they provide fiber too.
Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
Chickpeas aren’t super low in calories like most veggies, but they’re rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber.
That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It’s also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.–LiveStrong
Other Healthy Plant-Based Snack Ideas
- 15 Easy Plant-Based Snack Idea
- Spinach Artichoke Dip
- Roasted Red Pepper Hummus
- Colorful Chili Bean Dip
Plant-Based Vegan Starter Kits $27
- 1 15 oz can chickpeas, (or 1-1/2 cups fresh cooked chickpeas)
- 2 cups white vinegar
- 1 Tbsp garlic powder
- 1 tsp sea salt
- 1 Tbsp parsley flakes
- Rinse and drain chickpeas. Place them in a pot with vinegar and allow to boil approximately 15 minutes.
- Turn the burner off and allow pot to sit for 30 minutes.
- Line a baking sheet with parchment paper and preheat oven to 400 degrees.
- Drain vinegar from chickpeas (but don't rinse them) and pour onto prepared baking sheet. Add garlic powder, sea salt, and parsley flakes and stir them around on sheet.
- Place in oven at 400 degrees and allow to cook for 45 minutes-1 hour, 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.
- Remove from oven, allow to cool, and eat!
365 Everyday Value, Garbanzo Beans No Salt Added, 15.5 Ounce
Boxiki Kitchen Nonstick Baking Sheet Pan | 100% Non-Toxic Rimmed Stainless Steel Baking Sheet, No Chemicals or Aluminum | Dent, Warp & Rust Resistant Heavy Gauge Steel Oven Baking Sheet (1)
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Amount Per Serving: Calories: 115 Total Fat: 2g Carbohydrates: 16g Fiber: 4g Sugar: 3g Protein: 5g