Homemade Roasted Chickpeas

The Newsy Neighbour

September Issue 107

www.thenewsyneighbour.com 

I’m a sucker for a bargain and on my last grocery shopping spree I noticed they had a 10 for $10.00 deal on the “BIG” can of chickpeas. When I got them home, my husband asked, “What on earth are you going to do with 10 cans of chickpeas?” I told him I wasn’t sure but I’m sure there are lots of recipes I could find to use them. Besides they are very good for you; we could add them to salads or soups, or make hummus out of them. I knew I would find lots of other ways in which we could use them.

After doing some research, I found that one-half cup of cooked chickpeas has barely a trace of fat, yet provides 7 grams of protein and 22 grams of energy-providing complex carbohydrates. Chickpeas are a rich source of iron, giving men 25 percent of their recommended daily intake, while women get 11 percent. You’ll also gain bone-building calcium and phosphorus and the potassium you need to keep nerves and muscles functioning. Chickpeas have 3 to 8 percent of the recommended daily intake of the B vitamins essential for energy. The same serving also has 35 percent of the recommended daily intake of folate, which is essential for the synthesis of genetic material and the creation of normal red blood cells.

On my quest for other recipes in which I could use the chickpeas, I was delighted to find that you could bake them and make them into healthy little snacks. The recipe could not be any easier.

THIS IS WHAT YOU NEED:

THIS IS WHAT I DID:

Heat the oven to 400°F: Place an oven rack in the middle of the oven.

Rinse and drain the chickpeas: Open the cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.

Dry the chickpeas: Pat the chickpeas very dry with a clean dishtowel or paper towels. They should look matte and feel dry to the touch; if you have time, leave them to air-dry for a few minutes. Remove any chickpea skins that come off while drying, but otherwise don’t worry about them. I used a can of Chickpeas and a can of Fava beans as an experiment to see if I could use this baking process on all sorts of different canned beans.

 

Toss the chickpeas with olive oil and salt: Spread the chickpeas out in an even layer on the baking sheet. Drizzle with olive oil and sprinkle with salt. Stir with your hands or a spatula to make sure they are evenly coated.

Roast the chickpeas in the oven for 20 to 30 minutes: Stir the chickpeas or shake the pan every 10 minutes. A few chickpeas may pop – that’s normal. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle.

Toss the chickpeas with the spices: Sprinkle with 2 to 4 teaspoons of finely chopped fresh herbs or chili powder, curry powder, cumin, smoked paprika, rosemary, thyme, or other favourite spices and herbs. I used garlic and onion powder.

Now this was the first kick at the cat for experimenting with making Roasted Chickpeas and they turned out perfectly. My daughter came over for a visit and ate the whole bowl. I guess that means they were truly a success. Now I know how I can use up 10 cans of Chickpeas and I will probably buy another 10 next time they go on sale.

I also thought I should share these Tips for Roasted Chickpea Success:

First, dry the chickpeas as much as possible I rolled mine between two clean dishtowels.

Also, don’t skimp on the olive oil--the more you use, the crispier your chickpeas will be.

Lastly, wait to toss the chickpeas with any spices or seasonings until you pull them out of the oven, otherwise the spices have a tendency to burn and become bitter.

I just used the extra virgin olive oil and Himalayan salt to bake them.

These little lovelies don’t stay as crispy once they cool, so I recommend eating them while they’re still warm for optimal crunchiness. This said, once they cool, they become intensely nutty and addictively chewy. (Ask my daughter).

Have fun with this, they are so easy it’s incredible. Also use your imagination and use different herbs and spices with each batch you make. Next time I’m going to try spicy chili powder or curry powder.

Eat them hot!

Kathryn Hartwell