Two major events caused me to evaluate how well I’m doing with my lo-co lifestyle: my upcoming annual cardiologist visit, and 3 solid weeks writing the first draft of The Low Cholesterol Cookbook and Action Plan (to be published in January 2018).
Overall, I’d give myself a B: my exercise is surprisingly solid, as I’m managing daily 45-minute brisk walks, but my heart-healthy cooking could use some tweaks.
A quick victory was needed and I found it, quite by accident, in chickpeas.
It was while I was searching for a quick, delicious ways to boost daily fiber that I discovered how easy it is to roast chickpeas. And this is great because a mere 1/2 cup of chickpeas delivers 6.3 grams of dietary fiber—that’s nearly 25% of the daily dietary fiber needed to reduce cholesterol, in one easy snack.
To find the best way to easily get a crunchy fiber-rich snack, I consulted Melissa Clark’s Crunchy Roasted Za’atar Chickpeas New York Times article, but it was Emma Christensen’s How To Make Crispy Roasted Chickpeas in the Oven post on The Kitchn I found most helpful. Here are her key tips:
“First, dry the chickpeas as much as possible. I like to gently roll them between two clean dishtowels. Also, don’t skimp on the olive oil. You can use less, but your chickpeas will be less crispy. 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 experimented to come up with a cooking plan I liked best. For me, convection baking at 400 degrees worked better / delivered crispier chickpeas than regular roasting. And I dispensed with the parchment paper, after reading comments. You can use my version of the recipe below as a starting point, then add either fresh herbs like Emma Christensen suggests, or my favorite—Penzey’s Balti Seasoning for an easy Indian flavor (click picture for Amazon link *)—or sprinkle liberally with your favorite herbs and spices.
Make a batch of Roasted Chickpea Recipe to keep on hand for a few days as a delicious, high-fiber snack—or swap them for high-fat croutons in salads, grain bowls or even soups.
- 2 15-ounce cans chickpeas
- 2 tablespoons olive oil
- 1/2 to 3/4 teaspoon salt
- 1-2 teaspoons Penzey's Balti Seasoning
Heat the oven to Convection Bake 400°F (or Bake at 425°F)
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. Ideally, leave them to air-dry for a few hours. Or rub dry thoroughly, removing any chickpea skins that come off.
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 the chickpeas are evenly coated.
Roast the chickpeas in the oven for 30-45 minutes, shaking the pan every 10 minutes. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle.
Remove chickpeas to a bowl. Sprinkle the Balti Seasoning over the chickpeas and stir to coat evenly. Taste and add more seasoning if desired.
Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool but keep for a few days in an airtight container, becoming chewy rather than crispy but still delicious.
If you have time, the easiest way to get the rinsed chickpeas totally dry (key to crispy results) is time. Rinse the chickpeas and leave them to air dry for a few hours on dish- or paper towels.
I hope you give these a try for a great, fiber-rich salad add-in or snack. In my experience, they’re delicious with wine or beer!
* Disclosure: This post contains an affiliate link that earns me a small commission, at no additional cost to you. That said, I only recommend products I personally use and love.