recipe: crunchy roasted chickpeas


I'm the opposite of paleo -- I definitely think everyone should be getting more legumes in their diet. Why? They're nutrient dense, high in fiber and protein, and have complex carbohydrates that keep you feeling fuller longer. Chickpeas (or call 'em garbanzo beans if you're feeling fancy) have a low-glycemic index, meaning they won't spike blood sugar. Regular chickpea consumption can also increase your intake of manganese and folate, minerals that support bone development and cell growth. Good stuff, right?

I'm a big fan of using dried beans whenever you can.  Dried beans are cheaper, lower in sodium, free of BPA, more versatile, and even tastier than their canned counterparts. I always recommend soaking your beans -- either overnight with a splash of apple cider vinegar or using my favorite quick soaking method -- to reduce the phytic acid and make them easier to digest.

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These crunchy roasted chickpeas are a great snack and an awesome topping for a salad or a nourish bowl. I seasoned mine with cumin, garlic and sweet paprika, but you could use whatever strikes your fancy -- Old Bay chickpeas are pretty popular with my crew, too.

Crunchy Roasted Chickpeas
yields 3 cups

1 cup dried chickpeas
1 tbsp apple cider vinegar (optional)
1-2 tbsp olive oil
1 tsp sea salt
1 tsp ground cumin
1 tsp Hungarian paprika
1/2 tsp garlic powder

Rinse chickpeas under cold water in a colander and remove any small rocks and beans that look shriveled or just plain funky.  Place beans in a pot and cover with several inches of water along with a tablespoon of apple cider vinegar. Soak overnight or up to 24 hours. 

The next day, drain your soaked beans in a colander and rinse gently with cool water. They will have doubled in size. Preheat your oven to 400 degrees F. Place your beans on a rimmed baking sheet covered with aluminum foil. Dry the beans thoroughly with a towel. Mix together the sea salt, cumin, paprika and garlic powder in a small bowl. Drizzle the olive oil over your chickpeas and sprinkle with the spice mixture, shaking the pan or tossing with a wooden spoon to coat.

Roast the chickpeas until golden brown and crunchy, up to 45 minutes. Check the pan every 10 minutes and toss with a spoon. (Note: These can go quickly -- my oven tends toward hot and only took about 30 minutes -- so watch 'em like a hawk.) When they're cooked to your liking, leave the chickpeas out on the sheet pan to cool. When completely cooled, chickpeas can keep in sealed jars for up to 1 week.