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Looking for a healthy alternative to peanuts or other nuts at your next party? Why not consider roasted chickpeas (garbanzo beans)? Roasted chickpeas with a dash of spice are crunchy, healthy and cater for both gluten-free and vegetarian folks. Why not try them at your next holiday entertaining function?
Originating from the Mediterranean and the Middle East, chickpeas tick all the boxes from a health perspective. We enjoyed roasted chickpeas throughout Turkey when we visited there. They were sold everywhere at the markets and I have been keen ever since to make my own version of this tasty morsel. In Turkey, they were roasted in a machine that looked suspiciously like a cement mixer!
But what are the health benefits of chickpeas?
The Health Benefits of Chickpeas
Among the many health benefits of chickpeas, are the following:
- Good for diabetics as they are high in fibre and may lower glucose levels and improve blood sugar, lipids and insulin
- The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas are all great for bone health.
- A good source of potassium important for lowering blood pressure.
- The high fiber, potassium, vitamin C and vitamin B-6 content, coupled with the lack of cholesterol found in chickpeas, all support heart health.
- Selenium is found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body.
- Research shows that chickpeas lower the amount of low-density lipoprotein (LDL) cholesterol in the blood.
- Choline in chickpeas helps with sleep, muscle movement, learning and memory.
- Because of their high-fiber content, chickpeas help to prevent constipation (just like prunes) and promote regularity for a healthy digestive tract.
- Dietary fibers in chickpeas are important factors in weight loss by functioning as “bulking agents”.
One cup of cooked chickpeas contains 269 calories, 45 grams of carbohydrate, 15 grams of protein, 13 grams of dietary fiber, 4 grams of fat and 0 grams of cholesterol. A one-cup serving of raw chickpeas provides 50% of daily potassium needs, 2% vitamin A, 21% calcium, 13% vitamin C, 69% iron, 2% sodium, 55% vitamin B-6 and 57% magnesium. Additionally, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium.
The above health information has been sourced from Medical News Today. You can read more about it here.
Chickpeas around the World
Chickpeas are common throughout the world and serve as an important source of calcium for vegetarians or for those that cannot afford meat. They are incredibly popular in India and in fact India produces about 75% of the world’s chickpeas. Australia is second with approximately 6%. Pakistan, Turkey and Myanmar are the other major producers. Chickpeas also feature heavily in Italian, Greek, Middle Eastern, Spanish and Portuguese cuisine.
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Chickpeas are versatile. Great in salads, they are the major ingredient in hummus (with tahini another great food) as well as falafel. They can be made into flour (besan) so are great for gluten-free baking. They are easy to add to soups if you are looking to bulk them up.
So with all that said, why not try these roasted chickpeas as an alternative to nuts? Especially given the allergies that can occur with nuts.
Good for a party but also just a good snack for home or when out hiking.
|Servings||Prep Time||Cook Time|
- 1 cup chickpeas, dried (garbanzo beans) or 1 can of chickpeas
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp salt, ground sea
- 2 tsp paprika, smoked
- 2 tsp cumin, ground
- 2 tsp curry powder mild
- 2 cloves garlic finely chopped
- Soak dried chickpeas overnight. Ignore if using canned chickpeas (garbanzo beans).
- Pre-heat oven to 400 f (205 c).
- Drain canned or soaking chickpeas, rinse and drain again. Dry well with kitchen paper.
- Add remaining ingredients to a bowl and stir well to combine. Add the chickpeas. Mix well again until chickpeas are well coated.
- Line an oven tray with baking paper. Spread the chickpeas out. Bake for 45 minutes.
These are now on my menu for Saturday! What a great way to change up the standard carrot/celery sticks option for party snacks. Thanks for the post B
Our pleasure. We loved the roasted chickpeas in Turkey. They were everywhere and they were cheap. Thanks for your comment.
Sharee @ Savory Spicerack
I remembering making roasted chickpeas a few months ago for the first time and they were a hit in my household. We gobbled them up. We used similar seasonings that you used in your delicious looking recipe!
Sharee, they are rather good. We saw them everywhere in Turkey. Thanks for your comment.
I’m going to have to try these, I always see them but always forget to try and make them. Pinning so I don’t forget!
Good on you, Derek, you will enjoy them. Thanks for your comment.
I love roasted chickpeas, a great healthy snack:-)
Simple but good. Thanks for your comment.
I’ve never tried roasting chickpeas, but these look like the perfect little snack!
Jessica, a good alternative to nuts…and healthier. Thanks for your comment.
I love roasted chickpeas and myself have a recipe on my blog. This flavor combination seems to be better and the chickpeas would have sure tasted fabulous 🙂
Any roasted chickpeas are great. I will check out your recipe as well. Thanks for your comment.
The perfect TV snack for me! Love roasted chickpeas and this recipe looks particularly awesome. Thanks for sharing and happy new year!! – Levan
They are good anytime that’s for sure. Thanks for your comment.
I’ve never had roasted chickpeas before, these sound so good so will be giving them a go.
Hi Carolyn. Like you I had never tasted them until we visited Turkey and now I am addicted. Such a good alternative to salted nuts and they are good for you. Thanks for your comment.
I always have chickpeas on hand to make hummus. But this is a great new snack to add to our repertoire! I’m thinking that since it is so cold here today that this will be a way to make something in my oven and keep our house a little warmer! THanks!
Michelle. We always have chickpeas for the same reason as you do – hummus. Also good in stews and soups. But the roasted chickpeas are also great. Thanks for your comment.
These sound delicious! What a yummy and healthy snack!
And easy to make. It ticks all the boxes. Thanks for your comment Sarah.
Gloria @ Homemade & Yummy
What a healthy snack option….and tasty too!!
They are certainly a good change up from nuts (which I also like). The chickpeas are certainly healthier.
Kathi @ Laughing Spatula
I have never tried roasted chick peas! Where have I been? My hubs is a salted peanut junkie – this might be just what he needs to reduce his intake!
Kathi, nuts can be addicting all right. Try them out on him, you never know. Thanks for your comment.
Vicky @ Avocdo Pesto
I looove making oven roasted chickpeas. Such a good alternative snack to nuts and even delicious in place of croutons on a salad or in a quinoa buddha bowl.
Vicky I like your other suggestions with the roasted chickpeas. So versatile. Thanks for your comment.
I looooove chickpeas. Crunchy ones are amazing. Then I get to make chocolate mousse with the leftover brine.
Sara, interesting with the brine. Thanks for your comment.
MyCookingSecrets.com | Krystallia Giamouridou
Your recipes are very simple, yet sooooo soooo healthy! Keep up the good job…
Thank you so much for your comment. It is good to to post about healthy eating. Cheers….Mark
They look very nice! I will definitely try them out.
Defintely an alternative to nuts. Thanks for your comment Daniela.
I love roasted chickpeas – delicious and healthy!
I agree they are surprisingly tasty. And not as much guilt than eating nuts.