Mediterranean · snack

Crunchy Oven-Roasted Chickpeas

Name: Crunchy Oven-Roasted Chickpeas
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 × 15 oz (425 g) can chickpeas, rinsed, drained and rubbed with paper towel until there is no moisture left; 1 tbsp olive oil; ½ tsp ground cumin; ½ tsp paprika; ¼ tsp salt; ¼ tsp pepper

Crunchy Oven-Roasted Chickpeas — from Feelgoodfoodie's cooking video

Watch how it’s made · 3:41

Video by Feelgoodfoodie on YouTube · Open on YouTube

40 minServes 4130 kcal a serve

Vegan
Gluten-free ingredients
Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Crunchy like nuts but with far less fat, and each serve brings plant protein, fibre and folate.

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Ingredients 6

1 × 15 oz (425 g) can chickpeas, rinsed, drained and rubbed with paper towel until there is no moisture left
1 tbsp olive oil
½ tsp ground cumin
½ tsp paprika
¼ tsp salt
¼ tsp pepper

Method

Tap a time to watch that step in the video.

Heat the oven to 220 °C (425 °F) and line a tray with baking paper.
Rinse the chickpeas until the water runs clear, then pat them very dry with paper towel. 1:01
Toss on the tray with the oil, cumin, paprika, salt and pepper and spread out in one layer. 1:26
Roast 30–35 minutes, tossing halfway, until crisp. 2:30
Eat warm, or cool completely and store airtight.

Tip. Store airtight with the lid slightly open for up to 4 days so they stay crisp. The cook's other spice pairs (½ tsp each): chilli powder and garlic powder, curry powder and turmeric, or za'atar and sumac.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy130 kcal540 kJ

Protein5.4 g11% of a day

Fibre4.7 g17% of a day

Carbohydrate17 g12 g net · 2.9 g sugars6% of a day

Fat5 g0.7 g saturated6% of a day

Sodium150 mg7% of a day

Where the energy comes from one serve

Net carbs 42%
Protein 19%
Fat 39%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Folate High26%

103 µg a serve, mostly from chickpeas (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron Source11%

2 mg a serve, mostly from chickpeas (87%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 13

Zinc8%

0.9 mg a serve, mostly from chickpeas (97%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Magnesium7%

30 mg a serve, mostly from chickpeas (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E5%

0.8 mg a serve, mostly from olive oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B65%

0.1 mg a serve, mostly from chickpeas (93%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium4%

190 mg a serve, mostly from chickpeas (93%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin K4%

4.9 µg a serve, mostly from chickpeas (49%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium4%

2.3 µg a serve, mostly from chickpeas (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium3%

33 mg a serve, mostly from chickpeas (89%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Omega-33%

0.1 g a serve, mostly from olive oil (50%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin A1%

7 µg a serve, mostly from paprika (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C1%

0.8 mg a serve, mostly from chickpeas (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Feelgoodfoodie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.