Garlic Roasted Chickpeas

Are you craving a high protein, low salt, easy to make snack? Garlic Roasted Chickpeas are here for you! Easy as stirring ingredients and baking, these heart healthy snacks travel well to keep you fueled for work or errands. A little garlicky and a little salty, they're perfect for noshing on anytime.

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This is the kind of snack you want to have hanging around the house. The protein and fiber will help keep you satisfied for hours, and there's just enough salt for heart healthy happiness!

Make sure to try some of our other healthy snacks, too, like our own Chex Mix recipe, or Dried Banana Chips.

Heart Health Benefits of Garlic Roasted Chickpeas

We know chickpeas, and all legumes, are incredibly good for us, especially our hearts! Legume consumption has been linked to a lower risk of coronary heart disease and cardiovascular disease (1, 2), lower cholesterol (3), and better bowel habits.

This snack is low in fat, carbohydrates, and sodium, and a good source of protein, fiber, folate, and iron.

Macronutrients

Being low in carbohydrates and fat, and a good source of protein and fiber, makes this chickpea snack perfect for keeping your health in check. While carbohydrates and fat have an important place in heart health, this recipe focuses on plant based protein, which comes packaged with lots of fiber. Both of these nutrients help keep you feeling satisfied longer and help stave off cravings later.

Micronutrients, Phytonutrients, and Antioxidants

Some key vitamins and minerals at play here are magnesium, potassium, folate, iron, and zinc. All are important for keeping your ticker in tip top shape by helping to support proper rhythm, controlling blood pressure, reducing inflammation, helping to transport oxygen, and supporting your immune system.

This recipe is high in isoflavones, like daidzein and genistein, from the chickpeas. These can help reduce oxidative stress and inflammation (4), reducing the risk for heart disease.

Saponins, tannins, and other phytochemicals found in chickpeas also have antioxidant and anti cancer properties (5).

Ingredients

Only 4 ingredients needed! Or omit the optional salt if you want.

• Chickpeas
• Olive oil
• Garlic powder
• Salt (optional)

See recipe card for quantities.

Instructions

I love a good recipe that doesn't require chopping anything, don't you? Here's how to make these crunchy chickpeas.

1. Step 1: Add all the ingredients to a medium sized bowl.

2. Step 2: Mix all the ingredients to combine well.

Variations

One of the great things about roasted chickpea snacks is that they are highly customizable. Try some of these variations!

• Spicy - add a dash of cayenne pepper for a little kick
• Indian inspired - use curry powder, or a combination of cumin, garlic, coriander, and turmeric
• Italian inspired - use Italian seasoning, or any combination of oregano, thyme, garlic, and mint
• Asian inspired - use toasted sesame oil, a dash of soy sauce, and a mix of garlic and ginger

Equipment

This one's easy! You need a medium sized bowl, a mixing spoon, and measure spoons. That's it!

Storage

Cool completely and store in an airtight container. They can be stored at room temperature for about a day, or in the refrigerator for up to 5 days.

They will become less crunchy over time as they absorb moisture. Pop them back in the oven for a few minutes to crisp them back up!

Food safety

These are important safety tips for garlic roasted chickpeas:

• Wash hands before beginning, whenever they are soiled, and after touching face, hair, pets, etc.
• Never leave cooking food unattended
• Always remove items from the oven with appropriate pot holders or mitts to avoid burns

See more guidelines at USDA.gov.