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in Gluten-Free, Meal Prep, Plant Based, Salads + Sides, Snacks · February 18, 2021

Crispy Roasted Chickpeas

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These crispy roasted chickpeas (that are actually crispy!) are the perfect savoury snack for those who love the crunch! One of the best things about this recipe is you can swap out seasonings to whatever you have on hand or your preference!

Crispy Roasted Chickpeas 2 Ways!

This recipes includes 2 different spice blends:

  • Everything Bagel Seasoning
  • Cumin Herb Spiced

Choose whichever one you prefer, or use them for some inspiration and feel free to change it up!

Nutrition

Chickpeas (beans in general) are packed with plant based protein and are super high in fibre, which is amazing for gut and heart health.

While beans are super nutritious, one thing to consider is the sodium content of canned beans, or canned food in genera. Just an FYI, I am not knocking canned food- I think canned foods are a great way to get a variety of great foods into our diet in a convenient format year-round.

Did you know that rinsing canned food well before eating actually reduces the sodium content by about 40%!?

If you are watching your sodium intake, reduced-sodium canned foods are widely available now. Or you could do it the old fashioned way – by draining and rinsing them!

Ways to Eat Crispy Roasted Chickpeas

  • Use them as a crunchy salad topping
  • Eat them as a great snack on their own!
  • Use them in your quinoa veggie bowls

How to Cook Crispy Roasted Chickpeas- that are actually super crispy!

Check out the full recipe below for detailed instructions. My two best tips to getting chickpeas that are actually super crispy are:
– Getting them as dry as you can before roasting
– Baking them for a few minutes before you add any oil or seasonings!

I cooked two batches side by side, one without pre-roasting, and one roasted for 5 minutes without any oil or seasonings. The pre-roasted batch was far crispier! This is because pre-roasting them first helps to cook off any excess water to prevent them from steaming! All you need to do is throw them in the oven for 5-10 minutes before adding the oil, then swirl them around on the hot pan for a few minutes to release the trapped steam. Worked like a charm!


Bonus tip: If you only have a small baking sheet, or want to double the batch, use two pans. You don’t want to overcrowd them on the pan because they will end up steaming, not roasting!

If you try this recipe, leave me a star rating and review. I always love hearing from you!

crispy roasted chickpeas baked

Crispy Roasted Chickpeas Two Ways

Andrea Toole
Perfect crunchy chickpeas with two variations of spice blends: Everything Bagel Spice & Cumin Herb Spiced!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 30 mins
Course Snack
Servings 4

Ingredients
  

  • 1 can (19 oz) chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • Pinch black pepper

Choose One Seasoning Blend:

    Everything Bagel Seasoning

    • 1/2 tsp poppy seeds
    • 1/2 tsp sesame seeds
    • 1/4 tsp dried onion flakes (or onion powder)
    • 1/4 tsp garlic powder
    • Optional* pinch cayenne pepper

    Cumin Herb Spiced

    • 1/2 tsp cumin
    • 1/2 tsp dried thyme
    • 1/4 tsp dried oregano
    • 1/4 tsp garlic powder
    • 1/4 tsp smoked paprika (or regular)
    • Optional* pinch cayenne pepper

    Instructions
     

    • Preheat the oven to 400F.
    • Drain and rinse the can of chickpeas in a mesh wire strainer. Next, dry the chickpeas using a kitchen towel or paper towel. Drying them well is the key to get super crispy chickpeas! Lay a dishtowel on a flat surface and pour the rinsed beans on the cloth. Roll the chickpeas around on the cloth using the edges of the cloth to dry them on top. Discard the majority of the skins that come off during this process.
    • Spread out the dried chickpeas on an unoiled baking sheet, do not use the oil or seasonings yet. Bake for 5 minutes totally bare- they should turn whiteish. Remove from the oven and swirl the chickpeas around the hot pan for a minute or two releasing the steam. This cooks off excess water so they get super crispy!
    • Add the olive oil, salt and pepper and mix well to ensure they have all been coated. Return to the oven and bake for another 23-25 minutes until they are deeply golden and crispy. Remove from the oven and add your chosen seasonings.
    • Allow them to cool on the pan. Store in a loosely covered bowl at room temperature. They are best eaten within 2-3 days but will last up to 5 days.

    Notes

    Don’t store in an airtight container- they will loose some of their crispiness!
    Previous Post: « Vegan Tempeh Bolognese
    Next Post: Meal Prep Chicken Fajita Rice Bowls »

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    Dietitian Tip @thedietitianfeed Simplify eating wi Dietitian Tip @thedietitianfeed
Simplify eating with the balanced meal formula 

Eating well does not need to be complicated. As you may have noticed I talk about meal balance a lot, and for good reason!

Aiming for balanced meals is a simple and easy way to make sure you are getting the right amount of all the nutrients like fibre, protein and vitamins:

The simple balanced meal formula:

1/4 whole grain or complex carb
+
1/4 protein 
+ 
1/2 non-starchy vegetable and/or fruit 
+ 
BONUS 1-2 tbsp healthy fats
=
A nutritionally balanced meal

As you can see in the video, it does not need to be perfect every time. This is a great guide that you can customize to meet your needs. Comment below if you have any questions!

Like and save this video for later and follow me @thedietitianfeed for more nutrition tips and healthy recipes
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This noodle bowl is a delicious, flavourful and nourishing meal you will want to make on repeat.

Like & save this post to make later and follow @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
Tofu Stir Fry & Noodles
* 1 block extra firm tofu
* 1 tbsp sesame oil, divided
* pinch salt, pepper and garlic powder
* 200 g rice noodles of choice, cooked according to package directions
* 1 bunch green onions, white parts thinly sliced *Chop some of the greens for garnish
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* 1 red bell pepper, thinly sliced
Peanut Sauce
* 1/3 cup natural smooth peanut butter
* 3 tbsp soy sauce
* 2 tbsp honey
* 2 cloves garlic, minced
* Juice of 2 limes
* 1/2 tsp red pepper flakes
* 1/3 cup water
* 1 tbsp cornstarch

Directions:
1. Start by preheating the oven to 400℉ and line a baking sheet with parchment paper. Pat the block of tofu dry with a paper towel and slice the tofu into sticks. 
2. Place the sliced tofu in a medium bowl and add 1/2 tbsp of sesame oil along with the pinch of salt, pepper and garlic powder. Mix well then spread out evenly on the baking sheet. Bake for 25 minutes while you prep the remaining ingredients.
3. Mix the ingredients for the peanut sauce in a bowl and set aside, cook your noodles according to package directions and set aside. Toss a drizzle of oil into the cooked noodles to prevent from sticking. Heat a large frying pan over medium heat and add the remaining 1/2 tbsp of the sesame oil.
4. Once hot add the green onions to the pan and fry for about 30 seconds before adding the carrot, cabbage and bell pepper. Sauté for 10-15 minutes until the veggies are softened and cooked through. Remove from heat and pour in the peanut sauce and tofu. Mix for about 30 seconds, it will start to thicken slightly from the heat. 
5. Serve over top the rice noodles (or mix the noodles into the stir fry mixture) and garnish with the reserved green onions. Enjoy!
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It contains warming spices, plenty of veggies and makes for the perfect quick weeknight meal.

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Ingredients: 
- 2 lbs boneless, skinless chicken thighs
- 1 medium cauliflower, chopped into bite size pieces
- 2 large carrots, peeled & chopped into bite size pieces 
- 3 tbsp olive oil
- Juice of 1 lemon
- 3 cloves garlic, minced
- 2 tsp cumin
- 1 1⁄2 tsp paprika
- 1 tsp turmeric powder
- 1 tsp cinnamon
- 1/2 tsp cayenne powder
- 1/2 tsp salt
- Pinch black pepper 
- Feta cheese for topping *Optional
Directions: 
1. Pre heat the oven to 425°F and line a large baking sheet with parchment paper. 
2. Toss all the vegetables and chicken into a large mixing bowl. Add the olive oil and lemon juice, mixing to coat. Mix in the garlic, spices, salt and pepper. 
3. Spread the chicken and vegetables out on the baking sheet. Bake for 25-30 minutes, flipping halfway, or until the chicken is cooked through and reached an internal temperature of 165°F. Sprinkle feta cheese on top if using and serve warm. 
4. Serve with grain of choice or as is. Enjoy!
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#sheetpan #sheetpandinner #sheetpanmeals #healthyfood #healthydinnerideas #healthydinnerrecipes #moroccanchicken #chickensheetpan
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Use it to top:
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- Salads
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- Roasted veggies 

Lemon Tahini Dressing:
-  1/3 cup tahini
-  Juice of 1 large lemon
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-  5-6 tbsp water or more to thin to desired consistency
-  Pinch salt and pepper to taste

In a small bowl, whisk together the tahini, lemon juice and garlic. Whisk in the water 1 tbsp at a time until your desired consistency is reached. Add salt and pepper to taste. Enjoy!
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